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inthakitchen · 6 years

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wip menu

BREAKFAST

- start with 16oz of cold lemon water –

oatmeal: flax, hemp, 1 chopped apple, cinnamon, maple syrup

baked apples: cinnamon, maple syrup, walnuts. Bake at 375° for 30 minutes

banana bread: king arthur whole wheat flour recipe / served warm with peanut butter

smoothie: 1 banana, kale, berries, spirulina, chia seeds

bowl of chopped seasonal fruit + nuts

yogurt + berries, nuts

avocado on toast

deviled eggs: mayo, mustard, relish, pepper, paprika

eggs: scrambled, fried, hard boiled, served with bacon, sautéed bell pepper and onion, fresh jalapeno chile sauce, toast, bagel, hash browns, potatoes o’ brien, side of fruit

LUNCH

- start with 16oz of cold lemon water -

sandwich: whole grain loaf, 1 TBSP mayo, mustard, diced onion, relish, cold cut of choice, fresh greens / served cold or grilled with side of fruit or soup

egg salad: boiled eggs, mayo, garlic, pepper, paprika / serve over toasted whole grain bread with a side of fruit

tuna salad: chunk light tuna, chopped onion, celery, mayo, relish / served over toasted whole wheat bread with a side of soup

sweet potato fries: brine for half an hour, toss in seasoning, bake at 375° for 45 minutes / serve with fresh guacamole, side of fruit

nooch macaroni: boil 2 cups diced potatoes, 1 cup diced carrots, and ¼ cup diced onion until tender. Drain, save ½ cup of water. Add to blender along with mustard, sriracha, tomato paste, 1/3 cup cashew milk, 1 cup nutritional yeast, salt, pepper, and paprika. Blend, serve over cooked pasta.

sushi: prepare sushi rice, purple cabbage, carrot, cucumber, avocado, sriracha + mayo, tuna, nori / serve with pickled ginger, soy sauce

won tons, ramen: chopped cabbage, carrot, mushroom, grated ginger, soy sauce, sesame oil, shichimi togarashi seasoning. serve fried, baked, or steamed with a bowl of ramen

salad: fresh chopped lettuce, cherry tomato, cucumber, black olives

DINNER

- start with 16oz of cold lemon water -

roast: cut of choice, 1 chopped onion, 3 chopped carrots, red potatoes, salt, pepper

marinated steak: served with wild rice or potatoes, fresh broccoli or asparagus, optional dairy free cheese

bulgogi: skirt or flank marinated with sambal chili paste, minced garlic, green onion, soy sauce, sesame oil / served with sticky rice, sautéed green and red bell pepper, broccoli

spaghetti: ground meat of choice, tomato sauce, italian seasoning / served atop fresh pasta with green beans, whole grain garlic bread

marinated chicken: wine, vinegar, lemon, bbq sauce, garlic + herb / served with wild rice, potatoes, baked beans

chilli beans: chilli sauce, kidney beans, chopped red + green bell pepper, onion / served with fresh tortillas, guacamole, carne asada, sweet potato fries with dairy free cheese + chives

chicken pot pie: -

panko, breaded chicken: in a bowl, combine panko, garlic powder, salt, pepper – set aside. In another bowl, whisk egg – dip chicken in egg and coat with panko mixture. Heat oil in skillet on medium – high heat. Cook 2-3 minutes on each side, until brown and crispy / serve with mashed potatoes, green beans, broccoli

carne asada tacos: marinate skirt steak in lime juice, ¼ cup olive oil, minced garlic cloves, cumin, chili powder, oregano, salt, black pepper for a few hours … grill. Serve with fresh tortillas, jalapeno chile sauce, guacamole, pico de gallo, beans or Spanish rice.

chicken fajitas: marinate boneless, skinless chicken breast in lemon juice, oregano, cumin, garlic powder, chilli powder, paprika, crushed red pepper flakes flakes for a few hours … grill. In another pan, saute red + green bell pepper and onion. Serve with fresh tortillas, shredded lettuce, guacamole, pico de gallo, beans or Spanish rice.

SIDES

beans: prepare night before – cook with one clove of garlic, season with salt, pepper

tortillas: flour, water, oil

spanish rice: brown rice, diced onion, chicken bouillon, tomato sauce, garlic powder, cumin, salt, pepper

jalapeno chile sauce: tomato sauce, 2 fresh boiled + diced, jalapenos, garlic powder, salt, pepper

pico de gallo: chopped tomato, onion, cilantro, salt, and lime juice

guacamole: fresh avocado, diced onion, tomato, cilantro, lime juice, garlic powder, salt, pepper

potato salad: bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm - about 15 minutes. Drain, cool, peel and chop. In a large bowl, combine potatoes, chopped celery, green onion, black olives, relish, garlic salt, celery salt, mustard, pepper and mayonnaise. Refrigerate until chilled, serve.

DESSERT

cinnamon apple oatmeal crumble: chopped apples tossed in cinnamon, pumpkin pie spice, maple syrup – add to baking pan. in a bowl, mix 1 cup oats, ½ cup whole wheat flour, 3 TBSP melted coconut oil, ¼ cup maple syrup, ¾ cup chopped walnuts … spread mixture over apples, bake at 350° for an hour

/ served with vanilla ice cream

chocolate banana pudding: blend two bananas, cacao powder, vanilla extract and cashew milk. serve chilled with chopped banana, walnuts

chocolate chip cookies

chamomile tea with milk, honey

sparkling water with fresh berries, cucumber, mint

#food #meal ideas #meal inspo #omnivore

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bestofrepices · 4 years

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Skinnytaste Meal Plan (January 27-February 2)

posted January 25, 2020 by Gina

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

Meal Plan

So did your favorite team make it to the Super Bowl? Honestly, I am not much of a football fan, but I love a good party- tailgate or otherwise! While I have a some great choices already on the plan for Sunday, make sure you check out all the Super Bowl recipes here. Which is your favorite?

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

(embed)https://www.youtube.com/watch?v=X6RZHTD9AM4(/embed)

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (1/27) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Crock Pot Creamy Tomato Soup * (5B 7G 5P) with 2 Easy Garlic Knots (4B 6G 4P) Totals: Freestyle SP 17B 25G 17P, Calories 862**

TUESDAY (1/28) B: 2 hard-boiled eggs (0B 4G 0P) and a pear (0B 0G 0P) L: Italian Chopped Salad (8B 8G 8P) D: Chicken Chimichangas (6B 8G 7P) with Quick and Delicioso Cuban Style Black Beans (1B 3G 1P)

Totals: Freestyle SP 15B 23G 16P, Calories 1,016**

WEDNESDAY (1/29) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Kielbasa Veggie Sheet Pan Dinner (6B 6G 6P)

Totals: Freestyle SP 13B 16G 11P, Calories 803**

THURSDAY (1/30) B: Overnight Oats in a Jar (5B 5G 3P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Easy Wonton Soup (3B 3G 3P) with Spicy California Shrimp Stack (5B 5G 3P) Totals: Freestyle SP 15B 18G 11P, Calories 894**

FRIDAY (1/31) B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P) L: Chicken Salad with Lemon and Dill (1B 4G 1P) in a whole wheat tortilla (1B 1G 1P) D: Salmon Avocado Salad (5B 8G 5P)

Totals: Freestyle SP 12B 21G 12P, Calories 876**

SATURDAY (2/1) B: Easy Bagel Recipe (3B 4G 3P) with 1 egg (0B 2G 0P), 2 strips bacon (2B 2G 2P), and an orange (0B 0G 0P) L: Chicken and Shrimp Laap (4B 4G 3P) D: DINNER OUT!

Totals: Freestyle SP 9B 12G 8P, Calories 566**

SUNDAY (2/2) B: Asparagus-Pancetta Potato Hash (4B 6G 2P) L: Buffalo Chicken Dip (2B 3G 2P) and Hot Mexican Layer Dip (4B 4G 4P) with 15 baked tortilla chips (4B 4G 4P) D: Slow Cooker Pork Carnitas (3B 3G 3P) with Best Guacamole (3B 4G 3P) and 2 corn tortillas (3B 3G 3P)

Totals: Freestyle SP 23B 27G 21P, Calories 1,026**

*Freeze any leftover you/your family won’t eat. **This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

Print Shopping List

Shopping List

Produce

2 medium pears (any variety)

5 medium oranges

5 medium limes

1 medium lemon

1 small banana

1 dry pint fresh blueberries

4 baby bok choy

2 medium heads garlic

1 small and 1 large shallot

1 pound Yukon gold potatoes

1 (1-inch) piece fresh ginger

1 large English cucumber

6 large Hass avocados

1 ½ pounds asparagus

4 ounces shiitake mushrooms

1 small bunch celery

1 small bunch carrots

2 medium bunches scallions

1 large bunch cilantro

1 small bunch/container fresh basil

1 small bunch/container fresh mint

1 small bunch/container fresh dill (can sub 2 tablespoons basil or parsley in Chicken Salad, if desired)

1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)

1 small bunch fresh Italian

½ head red cabbage

1 head butter lettuce

2 large heads Romaine lettuce

2 dry pints cherry or grape tomatoes

1 medium and 1 large vine-ripened tomatoes

1 small red bell pepper

1 large orange bell pepper

1 small red onion

1 large yellow onion

Meat, Poultry and Fish

1 ounce sliced genoa salami

1 package turkey kielbasa (you need 14 ounces)

1 pound ground chicken

1 package center-cut bacon

2 ounces pancetta (can sub bacon in Asparagus-Pancetta Hash, if desired)

½ pound raw large peeled and deveined shrimp

½ pound cooked large peeled and deveined shrimp (can sub an extra ½ pound raw and cook yourself, if desired)

2 rotisserie chickens (can buy 1 rotisserie and sub an extra pound raw breasts and cook those for Chimichangas, if desired)

1 pound (4) wild salmon fillets

1 pound (2) boneless, skinless chicken breasts

1 pound 93% lean ground turkey

2 1/2 pounds trimmed, boneless pork shoulder blade roast

Grains*

1 package low-carb whole wheat tortillas (such as La Tortilla Factory)

1 package quick oats

1 small package dry brown rice (or 1 1/3 cup cooked)

1 package unbleached all-purpose or white whole wheat flour

1 package baked tortilla chips

1 large package corn tortillas

Condiments and Spices

Extra virgin olive oil

Canola or vegetable oil

Cooking spray

Olive oil spray (or get a Misto oil mister)

Kosher salt (I like Diamond Crystal)

Pepper grinder (or fresh peppercorns)

Red wine vinegar

Bay leaves

Cumin

Oregano

NuNaturals liquid vanilla stevia (or your favorite sweetener)

Cinnamon

Chili powder

Garlic powder

Paprika

Regular or reduced sodium soy sauce*

Sesame oil

Rice vinegar

Furikake (such as Eden Shake, or can sub sesame seeds)

Mayonnaise

Honey

Sriracha sauce

Dijon mustard

Dried parsley

Apple cider vinegar (I like Braggs)

Asian fish sauce

Cayenne pepper

Frank’s RedHot Sauce

White vinegar

Thyme

Smoked paprika

Sazon

Adobo seasoning

Bagel toppings (optional): everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Italian seasoning

Dairy & Misc. Refrigerated Items

1 18-pack large eggs

1 box regular or unsalted butter

1 (8-ounce) box reduced fat cream cheese

1 (32-ounce) container plain nonfat Greek yogurt (I like Fage or Stonyfield)

1 (8-ounce) tub sour cream

1 (8-ounce) tub fat-free sour cream

1 small package blue cheese

1 small package cotija cheese

1 small wedge Pecorino Romano cheese (can sub 1/3 cup Parmesan in Tomato Soup, if desired)

1 small wedge Parmesan cheese

1 (8-ounce) bag reduced fat shredded Mexican cheese blend (I like Sargento)

1 (8-ounce) bag part-skim shredded mozzarella cheese

1 small block pepper Jack cheese

1 (8-ounce) container unsweetened almond milk

1 pint 2% milk

Frozen

1 package mini wontons (I like Trader Joe’s Chicken Cilantro)

Canned and Jarred

2 (4-ounce) cans diced green chilies

1 (28-ounce) can whole plum tomatoes in juice

1 (15-ounce) can refried beans

1 (15-ounce) can black beans

1 small jar medium salsa

1 small jar/can chipotle peppers in adobo

1 small jar roasted red peppers in water

2 (32-ounce) cartons low sodium chicken broth

1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

Baking powder

1 small package chia seeds (if buying from bulk bin, you need 1 ½ tablespoons)

1 small package coconut flour (if buying from bulk bin, you need 1 teaspoon)

1 small bag chopped pecans or walnuts

*You can buy gluten free, if desired

Print Shopping List

posted January 25, 2020 by Gina

The post Skinnytaste Meal Plan (January 27-February 2) appeared first on All Repices.

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zhumeimv · 5 years

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7 Easy Ways To Cook Family Dinners - Recipes You Should Try Today - What To Make For Dinner Tonight?

7 Easy Ways To Cook Family Dinners – Recipes You Should Try Today – What To Make For Dinner Tonight?

Date: 2019-10-07 12:45:00

[aoa id=’3′][dn_wp_yt_youtube_source type=”101″ id=”vIdB1TLgps0″][/aoa]

Hey guys! Welcome to the channel Easy Food Recipes.

This video highlights 7 easy recipes you should make for dinner! Take the guessing game out of what to cook for dinner and whip up one of these easy recipes for a delicious dinner.

– Video Credit To The Owners:

– Music by Ikson:

All of my videos…

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benegap · 6 years

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The All-in-One Guide to Summer Diets

There are several ways to lose weight to prepare our bodies for summer. But one thing is for sure; total abstinence is not a solution as it may even cause more harm than good. What then are we supposed to follow to get us ready for summer? Obviously, overeating is out of the question. So is drinking too much alcohol. Munching on anything and everything would make things worse. Or even worse if one eats too much then just graze all day. Whatever, a person decides on will be his choice.

It would be quite depressing and dangerous if a person does all this. If so, it’s now the best time to change one’s ways. Of all these unhealthy habits, choose one and then focus on taking that off the list. For instance, on overeating, it’s about time one reduced portion of his regimen. Prepare enough for what the body needs. Ending up with too much is just gluttony. This should be a good start.

A Simple Diet Plan With Meal Suggestions

Summer is the perfect time to start a diet because of the endless variety of vegetables available in the farmer’s market. Vegetable dishes are easy and quick to prepare. At this starting point, one wouldn’t want to spend too much time making diet meals. Fresh crops are tasty and juicy, and it’s easy to carry the practice of eating them way past the summer season. Here’s a simple diet plan people can follow to kick off their summer diet:

Consider These Foods For Breakfast:

Greek yogurt and a nutrition bar. Supplement this with a nutrition bar and a peach.

Cereal and fresh fruit. Cereal should, of course, be the whole-grain type, better yet if made from flax or other types of seeds. Use fat-free soy milk or fat-free milk. Then add assorted berries.

Cook eggs or just egg whites, omelet style in olive oil. Then top the dish with some herbs like parsley, basil or tarragon. Season with a dash of salt. To complete the meal, add some cantaloupe slices and whole-grain bread with goat cheese.

Whole-grain summer waffles with maple syrup. Have some slices of nectarine to go with the waffles.

Consider These Foods For Lunch:

If you prefer Japanese, order vegetarian sushi rolls preferably those made with avocados and brown rice. This, of course, will be served with soy sauce, wasabi, and pickled ginger. You can also add some steamed edamame if available.

Make a turkey and arugula sandwich. Slice a whole-wheat baguette, spread some horseradish sauce, then stuff with lean smoked turkey, sliced tomatoes, and some baby arugula. Sprinkle with some balsamic vinegar and a dash of sea salt.

Try a Mexican confetti salad. Finely chop some romaine lettuce and red cabbage. Dice some yellow squash, quarter some grape tomatoes, shred a fennel bulb, and some carrots. Also, add some black and white beans. Finally, for seasoning, add some cilantro, juice of half a lime, some olive oil, and sea salt. Toss all the ingredients together and serve with tortilla chips and salsa.

Also, one can make a Serrano chicken Caesar salad. Toss romaine lettuce leaves with some Caesar salad dressing, grilled chicken breast slices, minced Serrano peppers, and a handful of sunflower seeds. Enjoy the salad with grapes or slices of honeydew.

Vegetable gyros are also tasty and filling. First grill a veggie burger, then slice it into strips. Season the slices with garlic powder, black pepper, and paprika. Place these inside a whole-grain pita, then add orange bell peppers sliced extra-thin. Finish this off with some tzatziki sauce and fresh chives or parsley.

Consider These Foods For Dinner:

One can make Mediterranean-style turkey burgers. Grill some lean turkey burgers, set them down, and arrange on them pieces of feta cheese, roasted red peppers, and fresh basil leaves. Finally, top with avocado slices then serve the burgers over steamed quinoa and lemon wedges.

Try some quick vegetable dishes. Choose greens that go well in sandwiches. Put the greens on some rye bread. No need for feta cheese. Or you can ignore the rye and have the salad greens with some pesto soup. Or one can opt for a Caesar salad without the croutons.

A shrimp salad with corn would be great too. Choose some salad greens then toss these with some grilled shrimps and chopped seasonal vegetables. Use a vinaigrette for dressing. Serve the salad with buttered corn and Romano cheese.

Finally, one can also whip up Thai salmon and soba. For an Asian flavor, brush salmon with sesame oil then either pan-fry or grill it. Grill some asparagus spears as well. Prepare some soba noodles tossed with Thai peanut sauce garnished with minced red cabbage, and fresh scallions.

One Can Also Munch On These Healthy Snacks:

Fresh berries and some dark chocolate.

Banana slices with chocolate-hazelnut spread.

Fat-free frozen yogurt in a cone.

Fresh strawberries with agave nectar or honey.

Snow peas and hummus.

Any smoothie with healthy ingredients.

Gouda or aged goat cheese with roasted pistachios.

Some Practical Summer Weight Loss Tips

Those pointers on how to lose weight may sound so achievable. Eat less and exercise more. But these are just words and losing weight is easier said than done. But one can lose the extra pounds if he puts his mind to it. Fortunately, weight loss would be less daunting if one starts with a plan. Here are some tips to add to the plan:

Try Taking an “Alcoholiday”

This is a vacation away from alcoholic follies. People may not know it but, chemically speaking, alcohol is like sugar. Drinking too much will activate insulin resistance, and this will lead to weight gain. The liver is the body’s “punching bag” for alcohol drinkers. It’s about time to give the liver a well-deserved break.

Select Carbohydrates Carefully

Carbohydrates which are highly-refined are the main reason for the occurrences of spikes in the levels of blood sugar. This will then facilitate the buildup of fat which is consequently guarded against depletion. Instead of refined carbohydrates, choose slow-burning and unrefined ones.

Go the Mediterranean

Research has been done on why people around the Mediterranean a lot are healthier and live longer lives. It’s because their diets include a lot of whole-grains, vegetables, nuts, fruits, lean protein, low-fat dairy, and olive oil. Maybe it’s time we followed these people’s lifestyle of healthy living.

Go for Soups

Eating soup will make one feel full and can decrease the craving for food. It’s an excellent appetite suppressant since it contains a lot of fluids and solids. Having it before consuming a meal can considerably lower calorie intake. If one is determined to lose some weight, substitute the lunchtime sandwich with a bowl of vegetable soup.

Watch the Portion Intake

Restaurants can serve portions that can be considered adequate. Unfortunately, such portions have rocketed these days, and what is served, people tend to finish. Self-control is important, and we need only eat portions that are good for us. Downsizing would be nice.

Go for Fresh Fruits Rather Than Juices

One may not be aware of it, but fruit juices also have high sugar levels and have less fiber content. Furthermore, the nutritional values of fruits are mostly found in the skin which, unfortunately, are disposed of after juicing. For maximum fruit benefits, eat apples whole, skin and all. Then wash it down with water.

Choose Coffee Wisely

Recent studies on coffee have shown that the beverage is not bad at all because it contains many nutrients. Drinking coffee per se is good, but its sugar and dairy additives become calorie traps. So, during the summer, swap those nutrition trap lattes with plain black coffee, herb tea or green tea.

Foods to Eat During the Summer

Summer should be a good time to change the diet. In the heat of summer, one will be exposed to a lot of conditions like dehydration, skin allergies, and many more, not to mention excessive sweating. One can be relieved from all these by a very simple solution. Eat local fruits, and there are plenty because most will be in season. Also, summer is that time when fruits will contain the most nutrients. Fruits, together with some other foods, can make one feel and look good.

Apples, Figs, and Pears

These fruits have high-fiber contents. Wash the fruits and eat the skin as most of the nutrients are found there. If organic ones are available, buy those.

Apricots, Peaches, and Nectarines.

Consumed fresh or dry, they are a great source of fiber. Nectarines are rich in vitamin A and the antioxidant beta-carotene. Peaches contain plenty of vitamin C.

Avocados

Surprisingly, this fruit is a very healthy source of monounsaturated fats and could be lumped in the same category with nuts. Being a fruit, it deserves a class of its own. If one ever gets stranded on a desert island, he could only wish an avocado tree grows there as its fruit can provide nutrients that are good for the heart and overall wellness.

Blackberries or Raspberries

Both these types of berries are rich in fiber. Raspberries have often been ignored because they’re pricey when off-season. However, this little berry packs lots of nutritious qualities. Aside from fiber, it’s rich in vitamin C.

Celery and Fennel

When one feels “puffy” and he’s are headed for the beach the next day, eat some celery or fennel. The diuretic property of these two will help the person lose that excess water weight in his system without causing dehydration. The substances of these veggies will stimulate the kidneys and causes them to flush waste and extra fluids out of the body. It will then subdue that bloat in the tummy.

Green tea

An exciting alternative to water to maintain hydration is green tea. This would be perfect for those hot summer days. But that’s not all. Studies have shown that the tea can be beneficial in fighting off cancer and heart disease. It can also lower cholesterol levels, enhance metabolism, and stave off dementia.

Nuts

Snack on healthy nuts like almonds, cashews, and peanuts as they’re rich in polyunsaturated and monounsaturated fats which are known to lower bad cholesterol levels.

Oranges

It’s the most popular among the citrus group. Oranges are potassium-rich, and this substance is essential during hot summer days. When a person sweats because of heat, potassium will be lost, and this may lead to muscle cramps. Consuming oranges can replenish the potassium supply and consequently can keep cramps from happening. Also, an orange is a good source of rehydration during sweaty summer days.

Salads

When available, eat a lot of raw kale and spinach to save the skin. The carotenoids in these foods, especially the dark variety ones, will be converted by the body to vitamin A which will protect the skin from the damaging effects of the sun. Vitamin A will decrease the skin’s sensitivity to ultraviolet light, can mend flaky or dry skin, and can strengthen the skin’s defenses.

Salmon

Again, the Mediterranean diet is invoked here, a diet which involves the consumption of fish to reduce the risks of heart diseases which is the most common cause of death in women. Aside from the disease-fighting Omega-3 oils, fish is a great source of protein.

Strawberries or Blueberries

These sweet and juicy berries contain high levels of flavonoids which are potent disease fighters. These are found in a lot of vegetables and fruits. They can help enhance blood flow to the skin and decrease the skin’s light sensitivity. Also, these components improve the skin’s texture, appearance, and structure. These benefits are important during summer days because there are more hours of daylight and more time spent under the sun. Flavonoids have also been proven to help slow down the decline of cognition.

Tomatoes

Tomatoes are already known as good sources of antioxidants and vitamin C., But these red fruits also contain phytochemicals such as lycopene, which help in the prevention of chronic diseases, especially cancer.

Watermelon

Its name already implies that it’s a good source of water for hydration and this is exactly what you’ll need on hot summer days. The water content in this huge fruit can keep one keep cool and hydrated. It can also act as an appetite suppressant because it will make one feel full, thus curbing the cravings for food. It truly is summer’s best fruit because it contains lycopene, a substance that protects the skin cells from sun damage.

Yogurt

This is an ideal source of protein during hot days. It’s packing in small containers makes it portion-controlled and can be handily placed inside the tote bag. Its protein content will satisfy the stomach and will make one crave less for those high-calorie barbeque treats later the beach. Choose yogurt that’s low in fat and high in protein. Yogurt also contains trillions of those beneficial bacteria that keep the digestive system function smoothly.

Zucchini

This is a favorite summer vegetable which belongs to the squash family. It’s high in a fiber called pectin which has been shown to increase heart health and in lowering cholesterol levels.

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rodrigohyde · 6 years

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The 4-week fat-burning meal plan

If you want to indulge during the dog days of summer, or the winter holidays, that’s okay. But you're going to have to work your ass off to shed that extra weight.

You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight.

With an effective combo of high-fiber and protein, this 4-week plan will help you lose fat, boost your metabolism, and set you up to build muscle—without all the annoying hunger and cravings that tend to accompany a calorie cutback.

The get-lean grocery shopping list

Make sure your spice cabinet is stocked and go to the grocery store to get the following items:

Plain Greek yogurt

Fresh/frozen berries

Other fresh fruit (bananas, grapefruit, apple etc)

High-fiber high-protein breakfast cereal

High-fiber/high-protein frozen waffles

Natural peanut butter

Eggs

Low-fat/fat-free milk

High-fiber/high-protein whole-grain bread

High-fiber/high-protein whole-grain tortillas

Large chicken breast

Lean skirt steak

Lean deli meat (turkey, roast beef)

Ground lean turkey breast

Canned tuna/salmon

Fresh/frozen fish (salmon, tilapia etc.)

Canned beans (black, lentil, pinto etc)

Fresh/frozen vegetables

Butternut squash

Baked/sweet potato

Avocado

Low-fat cheese (sliced and shredded)

[RELATED1]

The 4-week fat-burning meal plan

Day 1

Breakfast: Triple berry medley smoothie

½ cup blueberries

½ cup raspberries

½ cup strawberries

½ banana

½ cup high-fiber cereal

½ cup low-fat plain Greek yogurt

1 cup 1% or skim milk

1 scoop whey protein powder

½ cup ice cubes

Blend until smooth.

Lunch: Tropical chicken salad

1 large cooked chicken breast, shredded

¼ cup low fat cottage cheese

1/3 cup pineapple, 1/3rd cup mango

2 Tbsp chopped water chestnuts

2 cups spinach

1-ounce almonds

A few slices of avocado

Serve with high-fiber whole-wheat crackers.

Dinner: Shrimp stir-fry

½ lb cooked shrimp

½ bag mixed frozen stir-fry vegetables

2 Tbsp low sodium soy sauce and salt and pepper to taste

Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.

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Day 2

Breakfast: Spinach, onion, and feta cheese scramble on whole-wheat English muffin

2 eggs + 2 eggs whites

2 Tbsp low fat feta cheese

¼ cup Vidalia onion, chopped

¼ cup fresh or frozen spinach

1 high-fiber whole-wheat English muffin

Salt and Pepper to taste

Lunch: Tuna fish roll up with Minestrone soup

1 cup Minestrone soup

1 can of tuna (canned in water)

2 Tbsp low fat mayo

1 tsp whole-grain mayonnaise

Sliced tomato and lettuce

1 whole-wheat high-fiber wrap

Dinner: Garlic chicken

1 large chicken breast

¼ cup whole wheat bread crumbs

1/8-cup skim milk

¼ garlic clove

1 tsp Tabasco and lemon juice

Combine all ingredients in plastic bag. Toss chicken in bag and coat. Bake at 350 degrees for ~20 minutes. Serve with: ½ cup whole-wheat couscous and 1 cup zucchini/summer squash medley

Day 3

Breakfast: Peanut butter & banana sandwich

2 slices whole-wheat bread (with at least 4g fiber per slice)

2 tbsp. peanut butter

1 sliced banana

1 tsp drizzle honey

Toast whole-wheat bread

Spread peanut butter and top with bananas, drizzle with honey and enjoy.

Lunch: Chicken pizza with roasted veggies

1 large chicken breast

½ cup tomato sauce

¼ cup shredded part-skim mozzarella cheese

1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)

1 tsp red pepper flakes

Salt and pepper

Non-stick cooking spray

Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking

Dinner: Crunchy baked tilapia

6 ounces tilapia topped with 3 tsp Kellogg's high-fiber bran cereal, baked

1 cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)

1 small baked sweet potato

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Day 4

Breakfast: Strawberry oatmeal

3/4 cup cooked oats

1 scoop strawberry protein powder (or other flavored powder)

1 cup of sliced strawberries

1/2 cup of banana

Lunch: Chicken and red onion quesadillas with side salad

¼ cup red onion, thinly sliced

1/3-cup balsamic vinegar

1/4-cup low-fat cheddar cheese

1 large boneless chicken breast, cooked and shredded

2 high-fiber whole-wheat tortillas

Combine onions and vinegar in bowl and marinate for 5 minutes. Drain the onions and set aside. Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside. Place tortillas in a large nonstick skillet over medium heat (they will overlap). Warm for about 45 seconds on each side.

Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions. Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing

Dinner: Spicy chicken sausage and whole-wheat penne

1 low-fat chicken sausage 1 cup chopped mushrooms and red pepper ½ cup whole-wheat penne ¼ cup tomato sauce 1 tsp. red pepper chili flakes

Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan. Toss over cooked pasta and tomato sauce. Service with side mixed green salad and 1 tbsp. light dressing.

Day 5

Breakfast: Berry parfait

1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt

½ cup blueberries

½ cup cherries

½ cup blackberries

¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)

Lunch: Greek bowl

4-6 ounces cooked lamb, cut into cubes

1 tsp olive oil

½ tsp chopped fresh garlic

½ tsp oregano

½ red pepper, diced

¼ cup cherry tomatoes, halved

2 Tbsp low fat feta cheese

Salt and pepper to taste

1 whole-wheat high-fiber pita

Combine all ingredients in bowl. Serve with whole-wheat pitas and Tzatziki sauce. Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste

Dinner: Salmon with mixed vegetable quinoa

6 oz baked salmon, seasoned with salt, pepper, and fresh lemon juice

½ cup cooked quinoa with 1-cup sautéed mixed vegetables

Day 6

Breakfast: Oatmeal blueberry pancakes (serves 6)

2 ½ cups old-fashioned oats

6 egg whites, beaten

1 cup skim milk

2 tsp oil

1 tsp baking powder

1 tsp vanilla extract

1 tsp cinnamon

½ cup unsweetened applesauce

1 cup blueberries

Non-stick cooking spray

Blend all ingredients (except blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture. Heat skillet to medium heat, then coat with nonstick cooking spray. Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color.

Lunch: Turkey chili rice bowl

Non-stick cooking spray

½ cup lean ground turkey breast

¼ cup chopped onion

½ cup canned red kidney beans, drained

¼ cup chopped red tomato

½ cup water

¼ cup chopped green pepper

1 tsp chili powder

¼ cup brown rice

Low-fat grated cheddar cheese (optional)

Cook rice as instructed, set aside. Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown. Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired.

Dinner: Steak and potatoes

5 oz seasoned cooked skirt steak

1 small baked potato with 2 tbsp. non-fat sour cream and chives

1 cup steamed broccoli

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Day 7

Breakfast: Breakfast burrito

2 eggs + 2 egg whites

1/4 cup black beans, rinsed

2 Tbsp chopped red onion

1 small jalapeño, seeded, minced

2 Tbsp low fat shredded Mexican blend cheese

1 tsp hot sauce

Salt and pepper to taste

Non-stick cooking spray

1 high-fiber whole-wheat tortilla

Combine, onion, jalapeño, and hot sauce in bowl. Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese. Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito. Serve with salsa on side.

Lunch: Salad bar

Mixed greens

Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage

¼ cup butternut squash

1 ozalmonds

1 serving grilled chicken

Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.

Dinner: Chicken tenders with tangy mustard dipping sauce

½ lb chicken tenders

½ tsp paprika

2 tsp salt

1 tsp pepper

1/3 cup sliced almonds

¼ cup high-fiber Kellogg’s bran buds

Sauce:

½ cup orange juice

3 tbsp. Dijon mustard

1 ½ tablespoons honey

¼ cup water

Preheat oven to your broil setting (around 400-450 degrees). In a shallow dish, mix together the paprika, salt, pepper, and almonds.Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray.

Place chicken in oven for about 15-20 minutes, turning once halfway through to brown on both sides. While the chicken is cooking, prepare the dipping sauce: In a small bowl, whish together the orange, juice, mustard, honey, and water until sauce is smooth.

Substitutions for Week 2, 3, 4

The following recipes are substitutions you can make at any time to Week 1's Meal Plan to keep each meal as exciting as the last.

Breakfast substitutions:

Easy eggs and waffles

Spray microwave safe bowl with non-stick cooking spray

Scramble 1 egg+ 2 egg whites, 1 tbsp. milk, and a little salt and pepper in bowl

Pop in microwave for 1 minute and 30 seconds

Serve with 2 toasted high-fiber high-protein frozen waffles topped with 1 cup berries

High-protein and fiber cold cereal

Mix ½ cup low fat milk with 1 scoop of whey protein powder well, until smooth

Add ¾ cup high-fiber cereal

Add 1-cup berries of your choice

Open-faced California omelet

Scramble 2 eggs + 2 eggs whites, ¼ cup chopped tomatoes, 1 tbsp. low fat cheese

Serve over 1 slice of toasted whole wheat high-fiber bread

Top with sliced avocado

½ grapefruit on side

Lunch substitutions:

Salad and pizza

1 slice thin-crusted whole-wheat veggie pizza with grilled chicken

Large mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressing

Salmon “burger”

1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepper

Top with lettuce, tomato

Serve on whole grain bun

1/3 cup 3-bean salad on side

½ cup steamed string beans

Roast beef and Swiss on whole-grain bread

3 oz lean roast beef

1 slice low fat Swiss cheese

½ cup grilled green peppers and onions

1 tbsp. low-fat creamy Italian dressing

2 slices whole-grain bread (with at least 4g fiber per slice)

Serve with crudité (raw carrots, celery, broccoli) and 2 tbsp. fat free ranch dressing

Dinner substitutions:

Chicken racos

1 large chicken breast, cooked and shredded

2 tbsp. low fat shredded cheddar cheese

1 cup shredded lettuce

½ cup chopped tomatoes

½ cup black beans

2 Tbsp salsa

2 high-fiber tortillas

Serve with side salad

Salmon kabobs

Chop 6 oz raw salmon in chunks

Chop ½ red pepper and ½ red onion

Arrange salmon, red pepper, and red onion on wet skewer

Brush with 1 Tbsp olive oil and salt and pepper

Grill until salmon cooked through and veggies soft

Serve with ½ cup quinoa and ½ cup mixed vegetables on side

Turkey dinner

6 oz herb roasted turkey

1 cup sautéed broccoli and mushrooms

½ cup cubed sweet potatoes

[RELATED5]

Diet programs

from Men's Fitness https://www.mensfitness.com/nutrition/what-to-eat/new-year-new-you-4-week-fat-burning-meal-plan

#Men's Fitness

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