One tall glass (eight to twelve ounces) Abs Diet Ultimate Power Smoothie make extra later on
Abs Diet Ultimate Power Smoothie (quantity of Powerfoods: 5)
1 cup 1% milk
two tablespoons low-fat vanilla yogurt
cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey protein powder
6 ice, crushed
Makes 2 8-ounce servings
Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium
2 teaspoons peanut butter, raw vegetables (around you would like)
Poultry or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple
1 ounce almonds, 1 cups berries
Mas Macho Meatballs (quantity of Powerfoods: 3)
1 pound extra-lean hamburger
cup crushed saltine crackers
1 large onion, diced
1 clove garlic clove, minced
1 tablespoon ground flaxseed or whey protein powder
1 jar (16 ounces) tomato sauce
4 whole-wheat sub rolls
cup reduced-fat mozzarella cheese, shredded
1. Mix the beef, crackers, onion, garlic clove, and flaxseed or whey protein powder into basketball-size meatballs.
2. Inside a nonstick skillet over medium heat, prepare the meatballs until browned completely around. Drain body fat in the skillet, and add some tomato sauce.
3. As the mixture is warming, make use of a fork to scoop out a few of the bread within the rolls to create shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top using the top 1 / 2 of the roll.
Makes 4 servings
Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium
eight to twelve ounces Abs Diet Ultimate Power Smoothie
Eggs Advantageous Sandwich (quantity of Powerfoods: 5)
1 large whole egg
3 large egg-whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 eco-friendly bell pepper, sliced
cup orange juice
1. Scramble the entire egg and egg-whites inside a bowl. Add ground flaxseed towards the mixture.
2. Fry inside a nonstick skillet spritzed with vegetable oil spray, and dump to the toast.
3. Add bacon and tomato plants, peppers, or any other vegetables of your liking.
Makes 1 serving
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium
2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal
The I-Am-Not-Eating-Salad Salad (quantity of Powerfoods: 4)
2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1 small eco-friendly bell pepper, chopped
1 medium carrot, chopped
3 tablespoons Italian 94% fat-free Italian dressing or
1 teaspoon of essential olive oil
1 tablespoon grated Mozzarella dairy product
1 tablespoon ground flaxseed
1. Chop the chicken into small pieces.
2. Mix all of the ingredients together, and store within the fridge. Eat on multigrain bread or alone.
Makes 1 serving
Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g
3 slices deli poultry, 1 large orange
Bodacious Brazilian Chicken (quantity of Powerfoods: 2)
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
1 cloves garlic clove, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken white meat halves
1 teaspoon hot pepper salsa
cup chunky salsa
1. Grate the zest from the lemon and lime right into a resealable bag. Squeeze the juice from both fruits in to the bag, and get rid of the pulp and also the seeds.
2. Add anything else except the chicken and salsa.
3. Stop by the chicken, reseal the bag, and refrigrate for any couple of hrs.
4. Grill the chicken, turning and basting with marinade a couple of occasions, for ten to fifteen minutes or before the center is not pink. Serve with salsa.
Makes 4 servings
Per serving: 205 calories, 29 g protein, 18 g carbohydrates, 2 g fat (3 g saturated), 3 g fiber, 726 mg sodium
1 ounce almonds, 4 ounces cantaloupe
One tall glass (eight to twelve ounces) Strawberry Field Marshall Smoothie, make extra later on
Strawberry Field Marshall Smoothie (quantity of Powerfoods: 5)
cup low-fat vanilla yogurt
1 cup 1% milk
2 teaspoons peanut butter
1 cup frozen bananas
2 teaspoons whey protein powder
6 ice, crushed
Makes 2 8-ounce servings
Per serving: 186 calories, 11 g protein, 26 g carbohydrates, 5 g fat (2 g saturated), 3 g fiber, 151 mg sodium
1 ounce almonds, 1 ounce raisins
Guac and Roll (quantity of Powerfoods: 4)
1 can (6 ounces) light oil-packed tuna
2/3 cup guacamole
cup chopped tomato plants
1 teaspoon fresh lemon juice
1 tablespoon light mayonnaise
1 teaspoon ground flaxseed
2 6-inch whole-wheat sub rolls
1. Combine the very first six ingredients inside a bowl and blend completely having a fork.
2. Split the rolls in two, and fill each half with cup from the mixture.
Makes 2 servings
Per serving: 606 calories, 36 g protein, 58 g carbohydrates, 28 g fat (5 g saturated), 13 g fiber, 942 mg sodium
1 stick string cheese, raw vegetables (around you would like)
Chile-Peppered Steak (quantity of Powerfoods: 4)
1 tablespoon essential olive oil
2 carrots, sliced
1 cup chopped broccoli
2 jalapeo peppers, sliced
2 cayenne peppers, sliced
12 ounces lean sirloin steak, sliced thin
cup Hunan stir-fry sauce
4 cups cooked brown grain
1. Heat the oil inside a nonstick skillet over high temperature. Add in the carrots and broccoli, and prepare until tender.
2. Add some peppers and beef, and continue cooking until meat is completed.
3. Add sauce, and serve over grain.
Makes 4 servings
Per serving: 485 calories, 32 g protein, 57 g carbohydrates, 14 g fat (3.5 g saturated), 6 g fiber, 224 mg sodium
eight to twelve ounces Strawberry Field Marshall Smoothie
1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cup berries
8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Guilt-Free BLT (quantity of Powerfoods: 3)
tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices poultry bacon, cooked
2 ounces roasted poultry breast, diced
2 slices tomato
2 leaves lettuce
1. Smear the mayo around the tortilla.
2. Line the center of the tortilla using the bacon and top with poultry breast, tomato, and lettuce.
3. Roll it tightly right into a tube.
Makes 1 serving
Per serving: 206 calories, 17 g protein, 26 g carbohydrates, 7 g fat (2 g saturated), 3 g fiber, 1,270 mg sodium
3 slices deli roast beef, 1 large orange
Philadelphia Fryers (quantity of Powerfoods: 3)
1 medium onion, sliced
1 small red bell pepper, sliced
1 small eco-friendly bell pepper, sliced
2/3 cup medium or hot salsa
4 multigrain sub rolls
pound roast beef, thinly sliced
cup grated reduced-fat Cheddar cheese
1. Inside a nonstick skillet over medium heat, prepare the onion and peppers until tender. Add some salsa as well as heat until warm.
2. Construct the sandwiches using the buns, roast beef, onions, peppers, and cheese, then warm them within the microwave for one to two minutes on high, before the cheese begins to melt.
Makes 4 sandwiches
Per sandwich: 558 calories, 35 g protein, 40 g carbohydrates, 28 g fat (12.5 g saturated), 4 g fiber, 653 mg sodium
2 teaspoons peanut butter, 1 cup low-fat frozen treats
One tall glass (eight to twelve ounces) Blueberry Split Smoothie make extra later on
Blueberry Split Smoothie (quantity of Powerfoods: 3)
1 blueberry
cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
cup 1% milk
2 teaspoons whey protein powder
6 ice, crushed
Makes 2 8-ounce servings
Per serving: 171 calories, 8 g protein, 33 g carbohydrates, 2 g fat (1 g saturated), 2 g fiber,
1 ounce almonds, 4 ounces cantaloupe
Hot Tuna (quantity of Powerfoods: 4)
cup chopped celery
1 onion, chopped
cup shredded, reduced-fat mozzarella cheese
cup reduced-fat cottage type cheese
1 can (6 ounces) water-packed tuna, drained and flaked
cup reduced-fat mayonnaise
1 tablespoon fresh lemon juice
3 whole-wheat British muffins, split in two
1. Preheat your oven to 350°F. Inside a large nonstick skillet over low heat, prepare the celery and onion until softened. Add some cheeses, tuna, mayo, and fresh lemon juice towards the skillet, and prepare the mix just lengthy enough to make it warm.
2. Spread one-sixth from the mixture on every British muffin half. Place the muffin halves on the baking sheet, and bake for ten minutes.
Makes 2 servings
Per serving: 628 calories, 50 g protein, 54 g carbohydrates, 24 g fat (6 g saturated), 8 g fiber, 1,300 mg sodium
3 slices deli roast beef, 1 large orange
Chili Disadvantage Poultry (quantity of Powerfoods: 4)
1 pound ground poultry
1 can (14 ounces) Mexican-style diced tomato plants
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (1 ounces) dried chili mix
1 tablespoon ground flaxseed
cup water
1 cup cooked grain
1. Inside a large nonstick skillet over medium-high temperature, brown the poultry.
2. Add anything else however the grain, and prepare over low heat for ten minutes. Serve over grain.
Makes 4 servings
Per serving: 407 calories, 30 g protein, 52 g carbohydrates, 11 g fat (3 g saturated), 9 g fiber, 1,578 mg sodium
eight to twelve ounces Blueberry Split Smoothie
One tall glass (eight to twelve ounces) Halle Berries Smoothie make extra later on
Very Berry Smoothie (quantity of Powerfoods: 4)
cup instant oatmeal, nuked in water or fat-free milk
cup fat-free milk
cup mixed frozen particularly, bananas, and raspberries
2 teaspoons whey protein powder
3 ice, crushed
Makes 2 8-ounce servings
Per serving: 144 calories, 7 g protein, 27 g carbohydrates, 1 g fat ( g saturated), 4 g fiber, 109 mg sodium
1 bowl high-fiber cereal, 1 cup low-fat yogurt
Leftover Chili Disadvantage Poultry
2 teaspoons peanut butter, one or two slices whole-grain bread
Cheat meal! Have whatever you have been craving now: beer and wings, beer and pizza, beer and bratwurst -- whatever you can imagine.
eight to twelve ounces Halle Berries Smoothie
The I-Haven't-Had-My-Coffee-Yet Sandwich (quantity of Powerfoods: 3)
1 teaspoons low-fat cream cheese
1 whole-wheat pita, halved to create 2 pockets
2 slices poultry or pork
Lettuce or eco-friendly vegetable
1. Spread cream cheese within the pockets from the pita.
2. Stuff with meat and vegetables.
3. Place in mouth. Chew and swallow.
Makes 1 serving
Per serving: 225 calories, 10 g protein, 42 g carbohydrates, 3 g fat (1 g saturated), 6 g fiber, 430 mg sodium
2 teaspoons peanut butter, 1 can low-sodium V8 juice
Brunch (Relax -- it's Sunday)
2 scrambled eggs, 2 slices whole-grain toast, 1 blueberry, 1 cup 1% or fat-free milk
3 slices deli roast beef, 1 slice fat-free cheese
BBQ King (quantity of Powerfoods: 5)
5 ounces smoked poultry kielbasa, diced
1 small onion, chopped
1 can (3 ounces) sliced mushrooms
1 clove garlic clove, minced
1 can (16 ounces) baked beans
1 can (8 ounces) navy beans, drained
1 can (14 ounces) pured tomato plants
cup seasoned bread crumbs
tablespoon ground flaxseed
tablespoon essential olive oil
1. Preheat your oven to 350°F. Place the kielbasa inside a 2-quart baking dish, and bake until browned (about a few minutes). Drain body fat and hang the dish aside.
2. Inside a nonstick skillet over medium-high temperature, prepare the onion, mushrooms, and garlic clove for five to seven minutes. Transfer towards the baking dish, adding the beans and tomato plants, plus pepper and salt to taste.
3. Bake for 25 minutes or before the edges bubble.
4. In a tiny bowl, mix the bread crumbs and flaxseed using the oil. Sprinkle within the sausage mixture, and broil four to five inches in the heat before the top is golden (about 3 minutes).
Makes 4 servings
Per serving: 348 calories, 20 g protein, 53 g carbohydrates, 8.5 g fat (2 g saturated), 13 g fiber, 1,463 mg sodium
1 ounce almonds, 1 cup low-fat frozen treats
