RhoRho
New member
Ok, so the title is a little melodramatic, but that's honestly what the article is called. (The title aside I think that the meal ideas are fantastic. I tend to get bored of the same foods very easily, no matter how much I enjoy them. So it was a relief to discover new recipes/meal ideas. Here's the gist of the article:
Each day, choose a breakfast (400 calories each), lunch (550 calories), dinner (650 calories), and snack (200 calories). We've even taken into account that you don't always have time to cook (try a frozen entrée option). Every meal contains a fat-fighting dose of fiber (an average of 25 g a day), the nutrient that slims you down by filling you up.
Take Your Pick: Breakfast (400 calories)
1. The 5-Minute Breakfast (Top Fat Burner!)
Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 cup low-fat plain yogurt and 1 cup strawberries, sliced. (398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium)
2. Homemade Muesli
Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D fortified orange juice. (401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium)
3. Sweet Smoothie
In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract. (405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium)
4. Breakfast Burrito
In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 101/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe). (400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium)
5. Latte & Muffin (Top Fat Burner!)
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped). (401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium)
6. Berry Ricotta Toast
Top 1 slice 100% whole wheat toast with 1 Tbsp jam and 1/3 c part-skim ricotta. Serve with 2/3 c blueberries, 6 oz grapefruit juice, and 1 c coffee with 1/3 c 1% milk. (402 cal, 16 g pro, 64 g carb, 9 g fat, 5 g sat fat, 28 mg chol, 5 g fiber, 328 mg sodium, 373 mg calcium )
7. Orange Sunshine Pancakes
In medium bowl, combine 1/2 c 1% milk; 1/3 c low-fat, low-sodium pancake mix; 2 Tbsp liquid egg substitute; 4 tsp toasted wheat germ; 1 Tbsp orange juice concentrate; and 1 tsp grated orange zest. Pour two circles of batter onto hot griddle coated with cooking spray and cook until bubbles begin to pop. Flip and cook 2 minutes or until done. Top with 2 Tbsp marmalade and 1/3 c fat-free plain yogurt. (400 cal, 17 g pro, 75 g carb, 6 g fat, 1.5 g sat fat, 4 mg chol, 2 g fiber, 171 mg sodium, 340 mg calcium )
8. Vegetable Omelet
In small pan coated with cooking spray, sauté 2 Tbsp each diced onion and green bell pepper until tender, approximately 3 minutes. Remove. In same pan, add 3/4 c liquid egg substitute and cook over low heat until firm. Add onion-pepper mixture and 1/2 c diced tomato, then fold egg in half. Serve with 1 slice 100% whole wheat toast topped with 2 tsp jam and 8 oz calcium- and vitamin D fortified orange juice. (396 cal, 28 g pro, 53 g carb, 8 g fat, 2 g sat fat, 2 mg chol, 4 g fiber, 514 mg sodium, 408 mg calcium )
9. Fruity Parfait (Top Fat Burner!)
In tall glass, layer 1/3 c low-fat burner granola; 1 c low-fat plain yogurt; 1 med orange, peeled and chopped; 1 kiwifruit, peeled and chopped; and 2 tsp dried fruit (apricots, raisins, etc.). (403 cal, 18 g pro, 71 g carb, 6 g fat, 2.5 g sat fat, 15 mg chol, 8 g fiber, 237 mg sodium, 522 mg calcium )
10. Cereal Blender
Mix 1/2 c each shredded wheat cereal and Cheerios, and top with 2 Tbsp dried cherries or raisins, 1 Tbsp chopped unsalted walnuts, and 1 tsp dried coconut. Add 1 c light soy milk or fat-free milk. Serve with 6 oz apricot nectar. (396 cal, 14 g pro, 78 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 6 g fiber, 304 mg sodium, 357 mg calcium )
Each day, choose a breakfast (400 calories each), lunch (550 calories), dinner (650 calories), and snack (200 calories). We've even taken into account that you don't always have time to cook (try a frozen entrée option). Every meal contains a fat-fighting dose of fiber (an average of 25 g a day), the nutrient that slims you down by filling you up.
Take Your Pick: Breakfast (400 calories)
1. The 5-Minute Breakfast (Top Fat Burner!)
Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 cup low-fat plain yogurt and 1 cup strawberries, sliced. (398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium)
2. Homemade Muesli
Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D fortified orange juice. (401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium)
3. Sweet Smoothie
In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract. (405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium)
4. Breakfast Burrito
In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 101/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe). (400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium)
5. Latte & Muffin (Top Fat Burner!)
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped). (401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium)
6. Berry Ricotta Toast
Top 1 slice 100% whole wheat toast with 1 Tbsp jam and 1/3 c part-skim ricotta. Serve with 2/3 c blueberries, 6 oz grapefruit juice, and 1 c coffee with 1/3 c 1% milk. (402 cal, 16 g pro, 64 g carb, 9 g fat, 5 g sat fat, 28 mg chol, 5 g fiber, 328 mg sodium, 373 mg calcium )
7. Orange Sunshine Pancakes
In medium bowl, combine 1/2 c 1% milk; 1/3 c low-fat, low-sodium pancake mix; 2 Tbsp liquid egg substitute; 4 tsp toasted wheat germ; 1 Tbsp orange juice concentrate; and 1 tsp grated orange zest. Pour two circles of batter onto hot griddle coated with cooking spray and cook until bubbles begin to pop. Flip and cook 2 minutes or until done. Top with 2 Tbsp marmalade and 1/3 c fat-free plain yogurt. (400 cal, 17 g pro, 75 g carb, 6 g fat, 1.5 g sat fat, 4 mg chol, 2 g fiber, 171 mg sodium, 340 mg calcium )
8. Vegetable Omelet
In small pan coated with cooking spray, sauté 2 Tbsp each diced onion and green bell pepper until tender, approximately 3 minutes. Remove. In same pan, add 3/4 c liquid egg substitute and cook over low heat until firm. Add onion-pepper mixture and 1/2 c diced tomato, then fold egg in half. Serve with 1 slice 100% whole wheat toast topped with 2 tsp jam and 8 oz calcium- and vitamin D fortified orange juice. (396 cal, 28 g pro, 53 g carb, 8 g fat, 2 g sat fat, 2 mg chol, 4 g fiber, 514 mg sodium, 408 mg calcium )
9. Fruity Parfait (Top Fat Burner!)
In tall glass, layer 1/3 c low-fat burner granola; 1 c low-fat plain yogurt; 1 med orange, peeled and chopped; 1 kiwifruit, peeled and chopped; and 2 tsp dried fruit (apricots, raisins, etc.). (403 cal, 18 g pro, 71 g carb, 6 g fat, 2.5 g sat fat, 15 mg chol, 8 g fiber, 237 mg sodium, 522 mg calcium )
10. Cereal Blender
Mix 1/2 c each shredded wheat cereal and Cheerios, and top with 2 Tbsp dried cherries or raisins, 1 Tbsp chopped unsalted walnuts, and 1 tsp dried coconut. Add 1 c light soy milk or fat-free milk. Serve with 6 oz apricot nectar. (396 cal, 14 g pro, 78 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 6 g fiber, 304 mg sodium, 357 mg calcium )
