fresh & simple nutrition book - tommy teleshopping · 2015-11-26 · slimming down your...

FRESH & SIMPLE NUTRITION BOOKFEATURING THE EVERYDAY WEIGHT-LOSS PLAN & 7 DAY RAPID RESULTS PLAN.

Copyright © 2014 Zumba Fitness LLC | Zumba® and the Zumba logos are trademarks of Zumba Fitness, LLC. Made in USA.

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The Fresh & Simple Nutrition Book features two mouth-watering eating plans – The Everyday Weight-loss Plan & 7 Day Rapid Results Plan. The Rapid Results plan is designed to be used in conjunction with Zumba® DVDs and/or classes to help you lose a pant or dress size in only seven days. You may want to use this plan when you have a special event coming up, such as a wedding, class reunion or special vacation.

HUNGRY FOR RESULTS? LET’S GET COOKING

MIX AND MATCH:Both eating plans are designed to be flexible and easy-to-follow. You choose whether to follow the provided sample days exactly or to use the Mix-and-Match Chart. With the mix-and-match approach, you can choose any breakfast, lunch or dinner combination that you like and still see amazing results.

• Consult your physician before starting this or any other nutritional program.

*

IMPORTANT: SINCE IT CONTAINS A MINIMUM LEVEL OF CALORIES, THE RAPID RESULTS PLAN SHOULD NOT BE USED FOR MORE THAN 7 CONSECUTIVE DAYS. THE EVERYDAY PLAN CAN HELP YOU LOSE AT A SAFE RATE OF ABOUT 1-2 POUNDS PER WEEK WHILE GIVING YOU ALL THE ENERGY YOU NEED FOR YOUR ZUMBA® WORKOUTS.

Zumba® DVDs let you ditch the workout and join the party. And with the Zumba® Rapid Results eating plan, you get to ditch the starvation diets and join the wholesome, nutrient-packed, low-calorie, delicious, 7-day food-eating fiesta! These easy-to-prepare recipes will fit into your busy lifestyle while secretly slimming down your waistline. All you have to do is dance, eat and lose the weight! It couldn’t be simpler. Each and every day will include fruit, vegetables, whole grains, lean protein and legumes, which can help you look and feel great.

While the meals are delicious — and filling —the Rapid Results plan is designed to be followed for just seven days. After that, con-tinue with the included Everyday Weight-loss Plan, consisting of 10 more days of complete meals and snacks to help you continue your weight-loss journey over the long term.

Achieving a healthy weight is ab-solutely possible, but it does take dedication and patience. While our philosophy on food is based on bal-anced nutrition, not calorie count-ing, remember that to lose weight you need to burn more calories than you take in. And each of us is unique. Your personal daily caloric burn is based on your activity level, age, gender and muscle mass. During the 7-Day Rapid Results plan, keeping your calorie intake

limited to a range of 1,200-1,300 per day for women and 1,400-1,600 per day for men is one way to help achieve your desired results.

If you have already reached your target weight, it’s still important to monitor how much you are eating because weight can easily creep back on. During the Every-day Weight-loss Plan, you don’t have to be as strict as you were during the Rapid Results weight-loss phase. Women should aim to eat between 1,400-1,600 calories, and men should aim for 1,800-2,000 calories. While your specif-ic number will vary based on the variables mentioned previously, sticking to these limits will help you achieve your desired results.

Certainly, keeping track of your calories is important when try-ing to achieve results quickly, but this plan doesn’t focus on calorie-counting for one very important reason: We want to emphasize the importance of eating a well-rounded, healthy and delicious diet every day. Our philosophy is to eat clean. That means more whole foods — which are higher in vitamins, minerals and fiber — and fewer processed foods. Whole foods naturally provide us with what our body needs while making us feel fuller longer, more energetic and ready to tackle that next Zumba® class!

ALL NUTRITION INFORMATION IS CALCULATED WITHOUT SALT.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

BREAKFAST

Nutty Apple Oatmeal

Sweet Potato Morning

Hunka Hunka Burnin’ Breakfast

Pre-(Zumba)-Party Oatmeal

Sunrise Smoothie

Beto’s Amazing Avocado Smoothie

Up-Beat Bumpin’ Oatmeal

LUNCH

Charged Up Caponata

VaVaVa Shroom Sandwich

Pulse Pounding Quinoa

Gina’s Tricolor Salad

Fruity Fiesta Salad

Living La Vida Lentils

Souped-Up Spinach Salad

DINNER

Powerhouse Portabella Tacos

Charming Cherry Quinoa

Muscle Building Mash-Up

Chicken Cha-cha-cha Sandwich

Lively Lentil Salad

Sweet Samba Quinoa

Rockin’ Eggplant Romesco

7-DAY RAPID RESULTS EATING PLAN

Note: All lunches and dinners can be served with an additional 2 cups of spinach or kale drizzled with vinegar or lemon.

To increase the ease of this diet, prepare the following at the beginning of the week:• Bake 2 sweet potatoes (Puncture with fork and bake

for 45 minutes at 375⁰F or until tender.)• Cook ¾ cup dry quinoa (Rinse

thoroughly, put in saucepan with 1 ½ cups of water, bring to

a boil, lower to simmer and cover. Cook for about 15 minutes or until water is absorbed.)

• Cook ¾ cup dry lentils (Rinse thoroughly, put in saucepan

with 1 ½ cups of water, bring to a boil, lower to simmer and cover. Cook for about 30 minutes or until water is absorbed.)

7-Day Rapid Results Plan Daily Snack Allowance 24 almonds and 1 servings of fruit (medium apple, orange or pear, small banana, 1 cup berries, melon, grapes, etc.)

NUTTY APPLE OATMEALIngredients: · 1 small apple (chopped)· 1 tbsp. natural peanut

butter· ½ cup oats· 1-cup water· ¼ tsp. cinnamon

Directions:Simply combine the ingredients in a bowl, microwave on high for 2 minutes, and enjoy.

Nutrition Content:Calories: 326, Total Fat: 11g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Cholesterol: 0mg, Sodium: 62mg, Carbohydrates: 49g, Fiber: 8g, Sugar: 17g, Protein: 9.5g

CHARGED UP CAPONATAIngredients: · 2-cups eggplant (diced)· 2 tsp. canola oil· 1 tbsp. raisins· 1 tbsp. pine nuts or other

chopped nut· 12 grape tomatoes

(halved)· ¼ of a medium onion

(diced)· 1 garlic clove (minced)· 3 oz. cod*

Directions:Dice the eggplant into 1-inch pieces and steam for about 7 minutes or until tender. Heat the 1 tsp. oil over medium heat; add the fish to the pan and cook until opaque, about 2-3 minutes on each side. Set the fish aside. Add remaining oil to the pan and cook the onion and garlic for 5 minutes stirring continu-

ously. If the mixture is too dry add water 1 tbsp. at a time to prevent scorch-ing. Add the rest of the ingredients to the pan and cook over medium-low heat for 10 minutes. Add salt and pepper to taste. Serve the fish along side of the caponata.

Nutrition Content:Calories: 334, Total Fat: 14g, Saturated Fat: 2g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 5.5g, Cholesterol: 47mg, Sodium: 73mg, Carbo-hydrates: 30g, Fiber: 6g, Sugar: 9g, Protein: 22g

*If you want to add a veg-etarian source of protein, substitute with ⅓-cup of chickpeas.

POWERHOUSE PORTABELLA TACOS

Ingredients: · 2 corn tortillas· 1 portabella sliced

¼ inch thick*· 2 tbsp. mashed avocado· 3 tbsp. salsa (tomato

salsa not black bean, mango, ect)

· 1-cup spinach· 2 tsp. canola oil

Directions:Sauté the mushroom in oil over medium-high heat on each side for about 3-5 minutes or until cooked through. Add salt and pepper to taste. Divide ingredients onto each tortilla and enjoy.

Nutrition Content:Calories: 315, Total Fat: 16g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 10g, Cholesterol: 0mg,

Sodium: 308mg, Carbo-hydrates: 40g, Fiber: 4g, Sugar: 2g, Protein: 7g

*If you want to add a non-vegetarian source of protein, substitute with 2 oz. of fish or chicken breast and use only 1 tsp. of oil.

meals only: 975 calorieswith almonds and fruit: 1135 calories

DAY 1

SWEET POTATO MORNINGIngredients (standard recipe): · 1 cup fresh spinach· 1 teaspoon canola oil· 1 egg, beaten· 1 baked sweet potato · ½ ounce low-

fat feta

Ingredients (vegan recipe):·2 cups fresh spinach·1 teaspoon canola oil ·1 baked sweet potato· 2 tablespoons walnuts, chopped

Directions:Sauté the spinach with oil (add egg, if desired). Com-bine the flesh of the sweet potato with all other ingre-dients, add salt and pepper to taste, and then put the mixture back into the sweet potato skin to serve.

Nutrition Content (standard):Calories: 306, Total Fat: 11.5g, Saturated Fat: 3.5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Cholesterol: 191mg, Sodium: 334m, Carbohy-drates: 39g, Fiber: 6.5g,

Sugar: 15.5g, Protein: 13gNutrition Content (vegan):Calories: 313, Total Fat: 15g, Saturated Fat: 1.5g, Polyunsaturated Fat: 9g, Monounsaturated Fat: 4g, Cholesterol: 0mg, Sodium: 113mg, Carbo-hydrates: 42g, Fiber: 8g, Sugar: 16g, Protein: 8g

CHARMING CHERRY QUINOAIngredients:· 2 ounces chicken breast

(boneless, skinless)*· ½ cup cooked quinoa· 1 tablespoon

pistachios· 2 tablespoons dried cher-

ries· 1 teaspoon extra virgin

olive oil· 2 teaspoons balsamic

vinegar

Directions:Put the chicken breast in a pot and cover with wa-ter. Bring water to a boil, then lower the heat so the water is just barely sim-mering. Let the chicken cook for 5 minutes, turn off the heat and cover

the pot. Let the chicken sit in the hot water for about 10 minutes or until cooked through. Remove chicken from the water and blot off excess water. Combine the remaining ingredients in a bowl, and add salt and pepper to taste. This can be served warm, room temperature or chilled.

Nutrition Content:Calories: 357, Total Fat: 12g, Saturated Fat: 1.5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3.5g Cholesterol: 35mg, Sodium: 80mg, Carbohy-drates: 44g, Fiber: 4.5g, Sugar: 10g, Protein: 21g

*To use a vegetarian source of protein, substitute with ⅓ cup of edamame.

VAVAVASHROOM SANDWICHIngredients:· 1 teaspoon canola oil · 1 portabella mushroom· 5-10 baby spinach leaves· 2 tablespoons mashed

avocado

· 2 tablespoons low-fat feta (optional)

· 1 100-calorie, whole-grain sandwich bun

· 1 teaspoon balsamic vinegar

Directions:Heat the oil in a pan and sauté the mushroom over medium-high heat on each side for about 3-5 minutes or until cooked through. Add salt and pepper to taste. Layer the ingredi-ents onto the sandwich bun, and drizzle with balsamic vinegar.

Nutrition Content:Calories: 222, Total Fat: 8g, Saturated Fat: 2g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 3g Cholesterol: 7.5mg, Sodium: 391mg, Carbo-hydrates: 31g, Fiber: 8g, Sugar: 4g, Protein: 12g

meals only: 885/892 calorieswith almonds and fruit: 1045/1052 calories

DAY 2

MUSCLE-BUILDING MASH-UPIngredients:· 1 teaspoon canola oil · 4 ounces chicken breast

(boneless, skinless)*· 1 cup fresh spinach· 1 medium baked sweet

potato · ½ ounce light feta (or

substitute an extra tea-spoon of oil)

Directions:Heat oil in a sauté pan over medium heat. Add the chicken to the pan and cover. Allow chicken to cook about 4 minutes and then flip over and cover for another 3-4 minutes until cooked through. Set the chicken aside and add the spinach to the pan. Sauté the spinach until wilted. Cut the chicken into cubes. Scoop out flesh of sweet potato and mix all the ingredients together in a bowl. Add salt and pepper to taste. Place the mash-up back into the sweet potato skin and serve.

Nutrition Content (stan-dard recipe):Calories: 303, Total Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 3.5g Cholesterol: 70mg, Sodium: 125mg, Carbo-hydrates: 25g, Fiber: 4.5g, Sugar 10g, Protein: 29g

Nutrition Content (with olive oil substitute):Calories: 332, Total Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 3.5gMonounsaturated Fat: 5.5g, Cholesterol: 0mg, Sodium: 303mg, Carbo-hydrates: 52g, Fiber: 10g Sugar: 10g, Protein: 9g

*To use a vegetarian source of protein, substitute with ½ cup of chickpeas.

HUNKA HUNKA BURNING BREAKFASTIngredients:· 1 tablespoon peanut

butter· 2 slices whole-grain

bread, toasted· 1 small sliced banana

Directions:Spread peanut butter on toasted bread. Top with sliced banana. Serve open-faced or make into a sandwich.

Nutrition Content:Calories: 349, Total Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 1g Cholesterol: 0mg, Sodium: 277mg, Carbohydrates: 53g, Fiber: 7, Sugar: 13g, Protein 10g

PULSE-POUNDING QUINOAIngredients:· ½ cup quinoa· 8 almonds, chopped· 2 tablespoons pome-

granate arils

· 1 teaspoon extra virgin olive oil

· 2 teaspoons balsamic vinegar

Directions:Combine the ingredients in a bowl and add salt and pepper to taste.

Nutrition Content:Calories: 232, Total Fat: 10g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g Cholesterol: 0mg, Sodium: 11mg, Carbohydrates: 30g, Fiber: 4g, Sugar: 3g, Protein: 6.5g


DAY 3

PRE-(ZUMBA®)-PARTY OATMEALIngredients:· ½ cup oats· 1 cup water· 2 tablespoons dried

cherries, chopped· 1 small pear, diced· 1 tablespoon walnuts,

chopped· ¼ teaspoon cinnamon

Directions:Combine all ingredients into a bowl and cook in the microwave on high for 2 minutes (or until thoroughly cooked).

Nutrition Content:Calories: 316, Total Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 4.5g, Monounsaturated Fat: 2g Cholesterol: 0mg, Sodium: 5mg, Carbohydrates: 58.5g, Fiber: 8.5g, Sugar: 22g, Protein: 7g

GINA’S TRICOLOR SALADIngredients:· ½ cup edamame

(shelled)· ½ cup corn kernels· 1 teaspoon extra virgin

olive oil· 2 teaspoons fresh lime or

lemon juice· 5 cherry tomatoes, halved

Directions:Defrost the edamame and corn, if frozen. Combine all ingredients into a bowl and add salt and pepper to taste.

Nutrition Content:Calories: 231, Total Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g,

Cholesterol: 0mg, Sodium: 34mg, Carbohydrates: 32g, Fiber: 7g, Sugar 6g, Protein: 11.5g

CHICKEN CHA-CHA-CHÁ SANDWICHIngredients:· 3-ounces chicken breast

(boneless, skinless)*· ½ cup snap peas· 2 tablespoons chopped

carrots· 1 teaspoon plain yogurt

(can substitute 1 tea-spoon extra virgin olive oil)

· 2 tablespoons dried cherries

· 1 100-calorie whole-grain sandwich bun

Directions:Put chicken breast in a pot and cover with water. Bring water to a boil, and lower the heat so the water is just barely sim-mering. Let chicken cook for 7 minutes, turn off the heat and cover the pot. Let the chicken sit in the hot water for 10-15 minutes or until cooked through. Remove chicken from the water and blot off excess water and dice into ½-inch pieces. Combine all of the ingredients (except the sandwich bun) in a bowl. Add salt and pepper to taste. Spread the mixture onto the sandwich bun. This makes more salad than can fit on the sandwich bun, so bring a fork to enjoy the extra.

Nutrition Content (standard recipe):Calories: 286, Total Fat: 3.5g, Saturated Fat: 1g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 0.5g, Cholesterol: 54mg, Sodium: 241mg, Carbo-hydrates: 40g, Fiber: 7g, Sugar: 14.5g, Protein: 15.5g

Nutrition Content (with chickpeas and olive oil substitute):Calories: 295, Total Fat: 6g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 0mg, Sodium: 400mg, Carbohydrates: 55g, Fiber 10g, Sugar: 13g, Protein 9g

*For a vegetarian source of protein, substitute with ⅔-cup of firm tofu.


DAY 4

LIVELY LENTIL SALADIngredients:· 1 teaspoon extra virgin

olive oil· 1 teaspoon mustard· 1 tablespoon lemon juice· 1 cup cooked lentils· ¼ cup carrots, chopped· ¼ cup peppers, chopped· 2 cups spinach

Directions: Combine the oil, mustard and lemon juice in a bowl. Separately combine the lentils, carrots and pep-pers, and then pour the dressing on top. Add salt and pepper to taste. Serve with the lentils on top of a bed of spinach.

Nutrition Content:Calories: 311, Total Fat: 6g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3.5g Cholesterol: 0mg, Sodium: 156mg, Carbohy-drates: 47.5g, Fiber: 18.5g, Sugar: 2g, Protein: 20g

SUNRISE SMOOTHIEIngredients:· 2 cups frozen mango· ½ cup fresh

pomegranate arils· 10 ounces coconut water

Directions:Place all ingredients into a blender, and blend until fairly smooth. The

FRUITY FIESTA SALADIngredients:· 2 ounces mahi-mahi

or other firm white fish*

· 2 cups spinach· 1 clementine or

½ orange· 12 pistachios or 6

chopped almonds· ½ cup grapes,

halved· 1 teaspoon extra virgin

olive oil· 2 teaspoons vinegar or

lemon juice

Directions:Using a knife, cut di-agonal slits into the fish. Do not cut all the way through the fish. Fill a saucepan 2/3 with water and heat over medium. Do not bring to a boil. Add fish and let cook for 3-5 minutes or until cooked through. Remove fish from the water and blot off excess water. Combine all ingredients in a bowl, then add salt and pepper to taste. Combine the re-maining ingredients and serve fish on top.

Nutrition Content:Calories: 245, Total Fat: 11g, Saturated Fat: 1.5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3.5g Cholesterol: 53mg, Sodium: 189mg, Carbo-hydrates: 23g, Fiber: 4g, Sugar: 16g, Protein: 19g

*If you want to use a vegetarian source of protein, substitute with ¼ cup of chickpeas.

smoothie will have texture from the pomegranate arils.

Nutrition Content:Calories: 347, Total Fat: 1g, Saturated Fat: 0g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g Cholesterol: 0mg, Sodium: 42mg, Carbohydrates: 86g, Fiber 11g, Sugar: 72g, Protein: 3g


DAY 5

BETO’S AMAZING AVOCADO SMOOTHIEIngredients:· ¼ of an avocado· 1 cup spinach or kale· 1 cup frozen mixed berries· 1 banana· 10 ounces coconut water

Directions:Place all ingredients into a blender, and blend until smooth. The smoothie will have texture from the frozen mixed berries.

Nutrition Content: Calories: 315, Total Fat: 6.5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3.5g Cholesterol: 0mg, Sodium: 84mg, Carbohydrates: 65g, Fiber: 15g, Sugar: 33g, Protein: 4g

SWEET SAMBA QUINOAIngredients:· ¼ cup sweet potato, diced· ½ cup cooked quinoa· ½ bell pepper, chopped· 1 cup spinach· 2 tablespoons fresh-

squeezed orange juice· 5 almonds, chopped· 1 teaspoons extra

virgin olive oil

Directions:Steam or boil the sweet potatoes until tender, about 5 minutes. Combine all of the ingredients in a bowl, then add salt and pepper to taste.

Nutrition Content: Calories: 324, Total Fat: 10.5g, Saturated Fat: 1g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 5g Cholesterol: 0mg,


LIVING THE GOOD LIFE LENTILSIngredients:· 1 teaspoon canola oil· 2 ounces wild salmon*· 2 tablespoons carrots,

chopped· 2 tablespoons celery,

chopped· 1 tablespoon parsley,

chopped

· 1 teaspoon extra virgin olive oil

· 1 tablespoon lemon juice· ½ cup cooked lentils

Directions:Heat the canola oil in a sauté pan over medium heat. Cook the salmon for 2 minutes on each side. While the salmon is cook-ing, combine the remain-ing ingredients in a bowl, and add salt and pepper to taste. Serve the salmon on top of the lentils.

Nutrition Content: Calories: 306, Total Fat: 16g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g Cholesterol: 0mg, Sodium: 27mg, Carbohydrates: 22g, Fiber: 8.5g, Sugar: 1g, Protein: 20.5g

*To make this completely vegetarian, substitute ¼ cup lentils.

DAY 6 meals only: 945 calorieswith almonds and fruit: 1105 calories

UP-BEAT BUMPIN’ OATMEALIngredients:· ½ cup rolled oats· 1 cup water· 2 tablespoons packed

raisins· 2 tablespoons walnuts,

chopped· ¼ teaspoon cinnamon

Directions:Combine all ingredients in a microwave-safe bowl, and heat on high for 2 minutes.

Nutrition Content: Calories: 310, Total Fat: 13g, Saturated Fat: 1.5g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 2.5g Cholesterol: 0mg, Sodium: 3mg, Carbohy-drates: 45g, Fiber: 6g, Sugar: 15g, Protein: 8g

SOUPED-UP SPINACH SALAD Ingredients:· 2 cups spinach· 1 hard-boiled egg,

chopped* · 8 almonds, chopped· ½ of an apple, diced· 1 teaspoon extra virgin

olive oil· 2 teaspoons vinegar or

lemon juice

Directions:Put all of the ingredients together in a bowl, toss, then add salt and pepper to taste.

Nutrition Content: Calories: 234, Total Fat: 15g, Saturated Fat: 2.5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 8g Cholesterol: 186mg, Sodium: 110mg, Carbo-


hydrates: 17.5g, Fiber: 5g, Sugar: 11g, Protein: 10g

*To use a vegetarian source of protein, substitute with ½ cup of firm tofu or ⅓ cup of chickpeas.

ROCKIN’ EGGPLANT ROMESCO Ingredients:· 2 cups eggplant, cubed· ¼ medium onion,

chopped· 1 garlic clove, chopped· 10 almonds· 1 roasted bell pepper,

chopped· 1 teaspoon canola oil · 3 ounces wild salmon*

Directions:Steam the eggplant for about 7 minutes or until tender. Heat a sauté pan over medium heat, and then add onions and garlic with enough water to al-most cover them. Cook the mixture until the onions and garlic are translucent, about 7 minutes. If the pan dries out, add water 1 tablespoon at a time to prevent scorching. Com-bine the almonds, pepper, onion and garlic into a blender and puree until smooth. Add water to thin the mixture to the con-sistency of a thick sauce. Heat the oil over medium heat, add the salmon to the pan and cook for 2-3 minutes on each side.

Serve with the salmon on top of the eggplant, then drizzle with sauce.

Nutrition Content: Calories: 331, Total Fat: 20.5g, Saturated Fat: .5g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 3g Cholesterol: 0mg, Sodium: 12mg, Carbohydrates: 23g, Fiber: 8.5g, Sugar: 6g, Protein: 23.5g

*If you want to add a vegetarian source of protein, substitute with ½-cup of chickpeas.

DAY 7

BREAKFAST

Bonanza Breakfast Bowl

Hip-Shakin’ Hash

Reggaeton PB&J Wrap-Up

Shimmy-Shimmy (Mango) Shake

Powerhouse Pineapple Shake

Plucky Peach Smoothie

Anytime PB&J Smoothie

Pumpkin Quinoa Baker’s Delight

Ageless Applesauce Quinoa Bake

Do the Tango (Breakfast) Tacos

LUNCH

Kicking Quesadillas

Toe-Tapping Tomato Pie

Body-Slimming White Bean Soup

Waist-Whittling Wrap

Hearty Chili Celebration

Chestnut & Fennel Soup

Leg-Liftin’ Lettuce Wraps

Bhangra Dancers’ (Salmon) Burger

The Shrimp Bruschetta Stomp

Palate-Pleasing Pasta Salad Stomp

DINNER

Flamenco Dancers’ Fish Delight

Belly-Dancing Bean Cakes

Salsaton Stir-Fry

Spring Pasta Shuffle

Spaghetti Squash Bolognese

Pump Up Your Mussels

Heart-Healthy Vegetable Lasagna

Samba Lovers’ Sweet Potato PB Stew

Merengue Movers’ (Lentil) Meatloaf

Baked Cod Bliss

EVERYDAY WEIGHT-LOSS PLAN

* Have two snacks a day. One between breakfast and lunch, and the other between lunch and dinner.

SNACKS*

Crispy Kale Chips

Rock & Roll Roasted Chickpeas

“Doing the Twist” Tortilla Chips

Breakdancing Bean Dip

Electric Slide Edamame Hummus

Rumba Roasted Eggplant Dip

Boogie-Woogie Beet Chips

Conga RoastedCauliflower

Funkadelic Squash Fries

Two-Steppin’ Tuna Salad

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10

· ½ zucchini, sliced ¼-inch thick

· ½ yellow squash, sliced ¼-inch thick

· ¼ red onion, sliced ¼-inch thick

· ¼ red bell pepper, sliced ¼-inch thick

· 10 almonds, chopped

· 6 ounces cod or other white fish*

· ⅛ teaspoon paprika· ⅛ teaspoon dried

thyme

Directions:Preheat oven to 400⁰F. Mix together 2 teaspoons of oil and vinegar. Toss vegetables in the oil mixture until well coated. Place on a baking sheet, and roast for 15-20 min-utes until softened and browned on the edges. Toss almonds with the vegetables. Heat the remaining oil in a pan over medium-high heat. Sprinkle fish or tofu with paprika and thyme. Cook fish or tofu until browned on each side (about 2-5 minutes each side). Add salt and pepper to taste. Serve fish or tofu on top of vegetables.

Nutrition Content: Calories: 471, Total Fat: 22g, Saturated Fat: 1.5g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 12g Cholesterol: 94mg, Sodium: 143mg, Carbo-hydrates: 26g, Fiber: 8g, Sugar: 9g, Protein: 44g

*To make vegetarian, substitute with 6 ounces of firm tofu.

BONANZA BREAKFAST BOWLIngredients:· 3 teaspoons canola oil · ½ cup onions, chopped· ½ cup red bell peppers,

chopped· 1 cup potatoes, diced· 2 cups kale, chopped· 1 egg and 2 egg whites*

Directions:Heat the oil in a sauté pan over medium heat. Add

KICKING QUESADILLAS Ingredients:· 2 teaspoons canola oil or

coconut oil· ¼ medium onion, sliced· ¼ bell pepper, sliced· ¼ teaspoon cumin· 3 ounces chicken breast,

cubed*· 1 tablespoon low-fat

cream cheese· 1 tablespoon avocado,

mashed· 4 corn tortillas· 3 tablespoons salsa

Directions:Heat 1 teaspoon of oil in a sauté pan over medium heat. Add the onions and cook for 5 minutes. Add the peppers, and cook for

the onions and peppers, and cook until softened, about 5 minutes. Add potatoes, cover the pan and cook another 5-7 minutes. Add kale and cook, stirring con-tinuously, for another 3 minutes or until wilted. Crack the eggs directly on top of the mixture, and cover until cooked to desired temperature. If you’re omitting the eggs, add crumbled tofu as a substitution and stir until

another 3 minutes and set aside. Sprinkle the cumin on the chicken. Add the remaining oil to the pan, and cook the chicken for about 5 minutes or until cooked through and set aside. Spread the cream cheese on 1 tortilla and avocado on the remaining tortilla. Place the tortilla with the cream cheese in the pan, top with onions, peppers and chicken, and top with the remaining tortilla. Cook for 1-2 minutes until quesadilla browns slightly, then carefully flip over to toast the other side. Cut into quarters and serve with salsa.

cooked. Add salt and pep-per to taste.

Nutrition Content: Calories: 403, Total Fat: 15g, Saturated Fat: 9.5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 2.5g Cholesterol: 186mg, Sodium: 265mg, Carbo-hydrates: 49g, Fiber: 10g, Sugar: 5.5g, Protein: 21.5g

*To make vegetarian, substi-tute with ¾ cup of firm tofu, crumbled, in place of eggs.

Nutrition Content: Calories: 346, Total Fat: 10g, Saturated Fat: 5.5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3.5g Cholesterol: 43mg, Sodium: 373mg, Carbo-hydrates: 54.4g, Fiber: 4g, Sugar: 4g, Protein: 18g


FLAMENCO DANCERS’ FISH DELIGHTIngredients:· 3 teaspoons canola oil,

divided· 2 teaspoons balsamic

vinegar

meals only: 1220 calorieswith Crispy Kale Chips: 1372 calories

DAY 1

HIP-SHAKIN’ HASHIngredients:· 2 teaspoons canola

oil, divided· ¼ cup onion, diced· ½ cup potatoes, diced· 1 ounce ground

chicken or turkey (97% lean)*

· 1 cup spinach· 1 egg, beaten***

Directions:Heat 1 teaspoon of oil in a sauté pan over medium heat. Add the onion and potato, cook for 7 minutes (add water 1 tablespoon at a time to prevent scorching). Set aside, and add the remaining oil to the pan. Add ground chicken or turkey to the pan, and sauté until browned, about 3 minutes. Add the spinach, potato mixture and egg, and mix until cooked through. Nutrition Content: Calories: 242, Total Fat: 14g, Saturated Fat: 2g, Polyunsaturated Fat: 3.5g, Monounsaturated Fat: 7g Cholesterol: 204mg, Sodium: 163mg, Carbo-hydrates: 10g, Fiber: 3g, Sugar: 1.5g, Protein: 15g

*To make vegetarian, substitute chicken or tur-key with 1 ounce of black beans and substitute egg with ½ cup of crumbled firm tofu.

TOE-TAPPING TOMATO PIEIngredients:· 2 medium tomatoes or

10-15 grape tomatoes· 4 teaspoons canola oil,

divided· ½ medium onion,

chopped 1 clove of gar-lic, thinly sliced

· 1 whole-wheat pita (6 ½ inch)

· Grated Parmesan cheese (optional)

· 2 cups spinach· ¼ cup shredded or diced

carrots· ¼ cup cucumbers· 1 tablespoon vinegar· Dried oregano

Directions:Preheat the oven to 450⁰F. Cut the tomatoes into quarters, and toss with 1 teaspoon of oil. Put on a baking sheet, and roast for 20-25 min-utes or until wilted and lightly browned. While the tomatoes are roast-ing, heat 1 teaspoon of oil in the sauté pan over medium heat, and add the onions and garlic. Cook for 5 minutes, continu-ously stirring. Add water to the pan, and continue cooking the onions until soft, about 5 minutes. Add water as necessary to prevent scorching. Re-move the tomatoes from the oven, and puree to a chunky consistency. Stir the onion mixture into the tomatoes. Add salt and pepper to taste. Spread on pita bread, and sprin-kle Parmesan cheese on top. Bake in the oven for about 5 minutes until the pita is warmed and slightly crisp. Toss cu-cumber, carrots, spinach, vinegar and remaining oil. Serve salad on top of the tomato pie.

Nutrition Content: Calories: 425, Total Fat: 20g, Saturated Fat: 1.5g, Polyunsaturated Fat: 6.5g, Monounsaturated Fat: 10.5g Cholesterol: 0mg,


BELLY-DANCING BEAN CAKESIngredients:· 3 teaspoons canola oil· ½ small onion, chopped· 2 garlic cloves, minced· ¼ teaspoon cumin· ¼ teaspoon chili powder· Dash cayenne (optional)· ¾ cup cannellini beans

(drained and rinsed), divided

· ½ cup whole-grain breadcrumbs, divided

· 2 tablespoons whole-wheat or other whole-grain flour

· 2 tablespoons skim milk, almond milk, soy milk or other plain milk product

Directions:Preheat the oven to 375⁰F. Add 1 teaspoon of oil to a sauté pan over medium heat. Sauté the onions and garlic until softened. Add the spices, and cook for 1 additional minute. Put the onion mixture and all but 3

tablespoons of the beans into a food processer. Blend the mixture until it is almost smooth. Transfer the mixture to a bowl, and mix in 4 tablespoons of the breadcrumbs and the remaining beans. Add salt and pepper to taste. Put the flour, milk and remaining breadcrumbs into three separate dishes. Form the bean mixture into 3 patties, and dip them in flour first, then milk, then breadcrumbs. Heat 2 tea-spoons of oil in a sauté pan over medium-high heat, and sear the patties for 1 minute on each side. Then finish cooking the patties in the oven for 10 minutes.

Nutrition Content: Calories: 562, Total Fat: 17g, Saturated Fat: 1.5g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 8g Cholesterol: 0mg, Sodium: 525mg, Carbo-hydrates: 81g, Fiber: 15g, Sugar: 7.5g, Protein: 21g

meals only: 1229 calories Roasted Chickpeas: 1391 calories

DAY 2

REGGAETON PB&J WRAP-UPIngredients:· ½ cup grapes· ½ teaspoon canola oil· ½ cup water· ½ teaspoon cinnamon· ⅓ cup whole-grain quinoa

or a whole-grain flour· 2 tablespoons natural nut

butter (almond, peanut, cashew butter)

Directions:Preheat the oven to 450⁰F. Toss the grapes with oil, and spread on a baking sheet. Bake for 15 minutes or until the grapes appear shriveled. While grapes are roasting, combine water, cinnamon and flour in a bowl. Heat the sauté pan over medium-low heat. Spray with cooking spray, and ladle in ½ cup of the batter. Spread batter thinly in the pan, and cook for 2 minutes or until the edges

are dry. Flip and cook for another 2 minutes or until it is cooked through. Spread the peanut butter on a tortilla, and top with the grapes. Fold the tortilla in half and serve.

Nutrition Content: Calories: 446, Total Fat: 21g, Saturated Fat: 3g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 2.5g Cholesterol: 0mg, Sodium: 64mg, Carbohydrates: 51g, Fiber: 7g, Sugar: 15.5g, Protein: 13g

BODY-SLIMMING WHITE BEAN SOUPIngredients:· 1 tablespoon canola oil · 1 carrot, chopped· ¼ medium onion,

chopped· 1 celery rib, chopped· 1 teaspoon tomato paste

· 2 cups kale· 1 bay leaf· 3 cups water or stock· ¼ cup white beans

(drained and rinsed)

Directions:Heat the oil over medium heat in a sauté pan. Add the carrots, onions and celery, stir occasionally and sauté until softened, about 10 minutes. Add the tomato paste, and stir to combine. Cook for 5 minutes. Add the kale, bay leaf and stock or wa-ter. Cook over medium-low heat for 20 minutes. Add the white beans, and cook for another 3 min-utes. Add salt and pepper to taste.

Nutrition Content: Calories: 274, Total Fat: 14g, Saturated Fat: 1.5g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 7.5g Cholesterol: 0mg, Sodium: 321mg, Carbohydrates:

34g, Fiber: 10g, Sugar: 9g, Protein: 14g

SALSATON STIR-FRY Ingredients:· 1 tablespoon canola oil· 1 teaspoon ginger, grated· 1 garlic clove, minced· 3 ounces chicken breast

strips* · 1 cup broccoli florets· 1 cup snow peas· 1 cup mushrooms, sliced· 1 cup bell pepper, sliced· ¼ cup water chestnuts· 2 teaspoons low-sodium

soy sauce· 2 tablespoons scallions,

chopped· ½ cup cooked brown rice

Directions:Heat 1 teaspoon of oil over medium-low heat in a wok or sauté pan. Cook the ginger and garlic until fragrant, about 2 minutes. Raise heat to medium, and add the chicken or tofu. Sauté until cooked through, about 5 minutes, and set aside. Add remaining oil and broccoli to the pan. Cook 3 more minutes and then add the snow peas, mushrooms and peppers. Cook for another 3 minutes. Add water chestnuts and chicken to the pan, and top with soy sauce. Toss well to combine. Serve on top of brown rice.

Nutrition Content: Calories: 490, Total Fat: 18g, Saturated Fat: 2g, Polyunsaturated Fat: 4.5g, Monounsaturated Fat: 8.5g Cholesterol: 53mg, Sodium: 466mg, Carbo-hydrates: 52g, Fiber: 12g, Sugar: 11.5g, Protein: 31g *To make vegetarian, substitute with 3 ounces of firm tofu.

meals only: 1210 calorieswith Doing the Twist tortilla chips: 1370 calories

DAY 3

SHIMMY-SHIMMY (MANGO) SHAKE Ingredients:· 2 cups frozen mango· 2 cups carrots,

coarsely chopped· 4 ounces light

coconut milk· 4 ounces coconut

water· 2 tablespoons

flaxseed

Directions:Combine all of the ingre-dients in a blender, and blend until smooth.

Nutrition Content: Calories: 460, Total Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g Cholesterol: 0mg, Sodium: 222mg, Carbo-hydrates: 97g, Fiber: 17g, Sugar: 72g, Protein: 8g

WAIST-WHITTLING WRAPIngredients:· ¼ cup chickpeas· 3 sun-dried tomatoes

(rehydrated in 2 table-spoons hot water)

· 1 teaspoon canola oil· 2 ounces white fish*· 1 tablespoon vinegar or

lemon juice· 2 cups lettuce or spinach· 1 tablespoon walnuts,

chopped· 1 tablespoon dried

cherries· 1 whole-wheat tortilla

Directions:Puree the chickpeas and sun-dried tomatoes with the water until they have the consistency of hummus. Add water to thin, if necessary. Heat the oil in a pan over medium heat. Add the fish or tofu, and cook for about

3 minutes on each side or until cooked through. Spread the chickpea puree on the tortilla, top with spinach and fish. Add remaining toppings. Add salt and pepper to taste. Fold the ends of the wrap in toward the middle and roll up.

Nutrition Content: Calories: 401, Total Fat: 15g, Saturated Fat: 3g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 4g Cholesterol: 31mg, Sodium: 391mg, Carbo-hydrates: 46g, Fiber: 7g, Sugar: 7.5g, Protein: 22g


SPRING PASTASHUFFLEIngredients:· 2 teaspoons canola oil· 1 garlic clove, minced· 2 ounces whole-grain

pasta (dry)· 5 grape tomatoes,

halved· 3 asparagus spears, cut

into 1-inch pieces· 2 spring onions, cut into

1-inch pieces· ½ cup peas (fresh or

frozen)· Parmesan cheese

(optional)

Directions:Put a large pot of water on to boil. Heat oil in a sauté pan over medium-low heat, and cook garlic until lightly browned. Put pasta in the boiling wa-ter, and cook for 1 minute less than recommended on the box; reserve pasta liquid. Increase sauté pan’s heat to medium, and add the tomatoes and cook until blistered, about 5 minutes. Add the asparagus and onions, and cook for another 3 minutes. Add the pasta, peas and ¼ cup pasta water to the sauté pan. Toss well to combine. Add salt and pepper to taste. Top with Parmesan cheese, if desired.

Nutrition Content: Calories: 375, Total Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 5g Cholesterol: 0mg, Sodium: 48mg, Carbohy-drates: 58g, Fiber: 11.5g, Sugar: 8g, Protein: 11g

meals only: 1236 calorieswith Breakdancing Bean Dip: 1343 calories

DAY 4

POWERHOUSE PINEAPPLE SHAKEIngredients:· ½ of an avocado· 2 cups frozen pineapple· 16 ounces coconut water· 2 cups spinach or kale

Directions:Combine all ingredients in a blender, and blend until smooth.

Nutrition Content: Calories: 371, Total Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 7g, Cholesterol: 0mg, Sodium: 131mg, Carbohydrates: 66.5g, Fiber: 10.5g, Sugar: 48g, Protein: 4.5g

HEARTY CHILI CELEBRATION Serves 4Ingredients:· 1 tablespoon canola oil· ½ medium onion,

chopped· 1 bay leaf· ½ teaspoon ground cumin · 1 tablespoon dried

oregano· 1 celery stalk, diced· 1 red bell pepper, diced· 2 garlic cloves· 1 sweet potato, diced· 1 28-ounce can of whole

peeled tomatoes, crushed· ¼ cup water· 1 15-ounce can of kidney beans (rinsed and drained)

· 1 15-ounce can of chick-peas

· 2 tablespoons chili powder

· 1 tablespoon tomato paste· ½ cup water· ½ cup low-sodium diced

canned tomatoes· 2 tablespoons parsley,

chopped· Parmesan cheese (op-

tional)

Directions:Preheat the oven to 375⁰F. Put the spaghetti squash cut-side down on a parch-ment-paper lined or lightly sprayed baking sheet, and bake until tender, about 35-45 minutes. Heat 1 teaspoon of oil in a pan over medium-high heat. Add tur-key or tofu to the pan, and cook until browned and set aside. Add the remaining oil and vegetables to the pan. Stir continuously to prevent burning. Once vegetables are soft, add tomato paste to brown slightly, about 3 minutes. Add the water and tomatoes, and stir to combine. Bring the sauce to a simmer, add turkey to the pan and reduce the sauce to desired consistency. Add salt and pepper to taste. Serve sauce over spaghetti squash, and top with pars-ley and Parmesan cheese, if desired.

Nutrition Content: Calories: 449, Total Fat: 12.5g, Saturated Fat: .5g, Polyunsaturated Fat: 3.5g, Monounsaturated Fat: 5g Cholesterol: 21mg, Sodium: 323mg, Carbohy-drates: 66.5g, Fiber: 14.5g, Sugar: 21.5g, Protein: 26g *To make vegetarian, substitute with 2 ounces of firm tofu.

· 2 teaspoons ground pepper

· 1 teaspoon cayenne (optional)

· 1 cup frozen corn kernels

Directions:Heat the oil in a large pot over medium heat. Add the onion, and cook until softened, about 5 minutes. Add the bay leaf, cumin, oregano, celery, pepper, garlic, sweet potatoes and ¼ cup of water. Cook until the vegetables are tender, stirring occasionally, about 8 minutes. Add the tomatoes to the pot. Fill the empty tomato can with water and add to the pot. Add the beans, chickpeas, chili pow-der, pepper and cayenne, if desired. Bring the mixture to a boil, then reduce it to a simmer and continue cook-ing for 30 minutes. Add the corn, and continue cooking for 5 more minutes. Add salt and pepper to taste.

Nutrition Content: Calories: 395, Total Fat: 6g, Saturated Fat: .5g Polyunsaturated Fat: 2g, Monounsaturated Fat: 2.5g Cholesterol: 0mg, Sodium: 494mg, Carbo-hydrates: 70g, Fiber: 15g, Sugar: 7g, Protein: 16g

SPAGHETTI SQUASH BOLOGNESE Ingredients:· ½ small spaghetti

squash (seeds discarded)· 2 teaspoons canola oil · 2 ounces ground turkey

(97% lean)* · ¼ medium onion,

chopped· 1 garlic clove, minced· 1 small celery stalk,

chopped· 1 small carrot, chopped

meals only: 1215 calorieswith Electric Slide Edamame Hummus: 1324 calories

DAY 5

PLUCKY PEACH SMOOTHIEIngredients:· 2 cups frozen

peaches· 1 cup almond milk or

soy milk· ½ teaspoon vanilla· 1 tablespoon

chia seeds

Directions:Combine all of the in-gredients into a blender, and blend until smooth.

Nutrition Content: Calories: 422, Total Fat: 11g, Saturated Fat: 0g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g Cholesterol: 0mg, Sodium: 360mg, Carbo-hydrates: 84g, Fiber: 22g, Sugar: 62g, Protein: 10g

PUMP UP YOUR MUSSELS Ingredients:· 2 teaspoons canola oil · ¼ fennel bulb, chopped· ¼ medium onion,

chopped· 1 garlic clove, minced· 1 teaspoon tomato paste· 1 pound mussels · ½ cup white wine,

water, vegetable or fish stock

· 1 ounce whole-grain bread

Directions:Heat the oil in a sauté pan over medium heat. Add the fennel, onion and garlic to the pan, and cook for 5 minutes, stirring occasion-ally. Add tomato paste to the pan, and cook for an additional 2 minutes, stirring continuously. Add the mussels and wine to the pan and cover. Mussels will start to open quickly, in about 3 minutes. Remove the mussels from the pan as they begin to open, and set aside in a bowl. Continuously check the mussels to prevent over-cooking. Once all the mus-sels are cooked, season the remaining sauce in the pan with salt and pepper to taste. Then pour the sauce over the mussels and serve with bread.

Nutrition Content: Calories: 458, Total Fat: 15g, Saturated Fat: 1.5g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 7g Cholesterol: 56mg, So-dium: 503mg, Carbohy-drates: 33.5g, Fiber: 5g, Sugar: 2g, Protein: 28g

CHESTNUT AND FENNEL SOUPServes 4Ingredients:· 1 tablespoon canola oil· ½ medium onion,

chopped· 1 celery rib, chopped· ½ large fennel bulb,

chopped· 1 thyme sprig· 1 leek, chopped· 3 cups broth or water· 1 cup chestnuts, chopped

(jarred or fresh roasted)

Directions:Heat the oil in a pot over medium heat. Add the onion, celery, fennel, thyme and leek. Cook the vegetables, stirring con-tinuously, for 10 minutes or until softened. Add water 1 tablespoon at a

time to prevent scorch-ing. Add the broth and chestnuts, and simmer for 30 minutes until reduced by half. Puree soup with an immersion blender, or pour into a blender and blend until smooth. Add salt and pepper to taste.

Nutrition Content: Calories: 296, Total Fat: 7.5g, Saturated Fat: .5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g Cholesterol: 0mg, Sodium: 87mg, Carbohy-drates: 54g, Fiber: 6.5g, Sugar: 2g, Protein: 5.5g

meals only: 1177 calorieswith Rumba Roasted Eggplant Dip: 1246 calories

DAY 6

ANYTIME PB&J SMOOTHIEIngredients:· 2 cups frozen berries· 1 tablespoon natural

peanut butter· 8 ounces coconut water· 1 cup kale, chopped· 1 tablespoon

chia seeds

Directions:Combine all of the ingre-dients into a blender, and blend until smooth.

Nutrition Content: Calories: 330, Total Fat: 11.5g, Saturated Fat: 1g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g Cholesterol: 0mg, Sodium: 20mg, Carbohydrates: 48g, Fiber: 15g, Sugar: 30g, Protein: 7g

LEG-LIFTIN’ LETTUCE WRAPSIngredients:· 2 teaspoons canola oil · 4 ounces chicken breast,

cubed*· ¼ cup mushrooms,

roughly chopped· ¼ cup water chestnuts,

chopped· ½ teaspoon ginger root,

grated· 1 small garlic clove,

chopped· 2 teaspoons rice wine

vinegar· 1 teaspoon low-sodium

soy sauce · 2 tablespoons scallions,

chopped· 1 teaspoon sesame

seeds, toasted· ½ cup cooked brown rice· Romaine or Bibb lettuce

leaves

Directions:Heat 1 teaspoon of oil in a sauté pan over medium heat. Add the chicken,

· 2 tablespoons parsley, chopped

Garnish:· 2 tablespoons parsley,

chopped· Parmesan cheese (optional)

Directions:Preheat the oven to 450⁰F. Place the eggplant and zucchini slices on a baking sheet lined with parchment paper, and bake for 20-25 minutes or until lightly browned. While the eggplant is cooking, start making the sauce by adding oil and onion, garlic, celery and car-rots to a sauté pan. Stir con-tinuously to prevent burning. Once the vegetables are soft, add tomato paste to brown slightly, about 3 minutes. Add water and tomatoes, and stir to combine. Bring the sauce to a simmer, and reduce to desired consis-tency. Puree the sauce until smooth. Add salt and pepper to taste. For the filling, place onion, garlic, carrots and celery in a microwave-safe bowl with ¼ cup water. Cover and microwave on high for 4 minutes. Combine the beans, vegetables and parsley in a blender, and puree until smooth. Add salt and pepper to taste. In an 8x12 loaf pan, ladle ⅓ of the sauce into the bottom of the pan, top with 1 layer of eggplant, then ½ of the bean mixture, then a layer of zucchini; repeat the lay-ers and top with remaining sauce. Bake uncovered for 30 minutes. Top with parsley and Parmesan, if desired.

Nutrition Content: Calories: 476, Total Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 5g Cholesterol: 0mg, Sodium: 500mg, Carbohydrates: 88g, Fiber: 30g, Sugar: 13g, Protein: 18g

and cook until it’s no longer pink in the center, about 6 minutes. Set the chicken aside, and add the remaining oil to the pan. Add mushrooms, water chestnuts, ginger and gar-lic to the pan. Cook until fragrant, about 7 minutes. Combine rice wine vinegar and soy sauce. Toss chick-en, vegetables, and rice with soy-sauce mixture. Divide into lettuce leaves, and top with scallions and sesame seeds.

Nutrition Content: Calories: 399, Total Fat: 14.5g, Saturated Fat: 1.5g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 6.5g Cholesterol: 70mg, Sodium: 263mg, Carbo-hydrates: 34g, Fiber: 5g, Sugar: 2g, Protein: 31g


HEART-HEALTHY VEGETABLE LASAGNAIngredients:· 1 small eggplant, cut into

¼-inch slices· 1 teaspoon canola oil · 1 zucchini, cut into

¼-inch slices· ¼ medium onion,

chopped· 1 garlic clove, minced· 1 small celery stalk,

chopped· 1 small carrot, chopped· 1 tablespoon tomato paste· ½ cup water· ½ cup low-sodium diced

canned tomatoesFilling:· ¼ medium onion· 1 garlic clove· 2 baby carrots· 1 celery stalk, cut into

chunks· ½ cup white beans

meals only: 1145 calorieswith Boogie-Woogie Beet Chips: 1200 calories

DAY 7

PUMPKIN QUINOA BAKER’S DELIGHTIngredients:· 1 egg· ¼ cup pumpkin puree

(½ cup if omitting egg)· ½ cup quinoa flakes· 1 cup spinach· 2 tablespoons salsa

(optional)

Directions:Lightly beat the egg. Com-bine all of the ingredients in a microwave-safe bowl, and microwave on high for 3 minutes or until the mixture puffs up. Add salt and pepper to taste. Top with salsa, if desired.

Nutrition Content: Calories: 365, Total Fat: 7.5g, Saturated Fat: 1.5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g Cholesterol: 186mg, Sodium: 126mg, Carbo-hydrates: 51g, Fiber: 10g, Sugar: 2.5g, Protein: 15g

with garlic press· 1 teaspoon ground cumin· ¼ teaspoon ground cin-

namon· ⅛ teaspoon crushed red

pepper flakes (optional)· 1 15-ounce can of chick-

peas (rinsed and drained)· 1- cup vegetable broth· ½ 14-ounce can of diced

tomatoes· 2 tablespoons crunchy

natural peanut butter · ¼ cup fresh cilantro

leaves (loosely packed), chopped

Directions: Bring a large pot of water to a boil. Put the potatoes in the water, and cook until tender, about 7 minutes. Heat the oil over medium heat. Add the garlic, cumin, cinnamon and crushed red pepper flakes (if desired) and cook for 30 seconds, stirring continuously. Add the chickpeas, broth, tomatoes and peanut butter, and stir until well combined. Bring to a boil; reduce to a simmer and cook, stirring occasionally for 7 minutes. Add the sweet potatoes and simmer, stirring occasionally, for 7 minutes. Stir in the cilantro and serve.

Nutrition Content: Calories: 388, Total Fat: 12g, Saturated Fat: 1.5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 3g Cholesterol: 0mg, Sodium: 387mg, Carbo-hydrates: 59g, Fiber: 11g, Sugar: 3g, Protein: 11.5g

the patty on the hamburger bun, and top with lettuce and tomato.

Nutrition Content: Calories: 446, Total Fat: 17g, Saturated Fat: 3g, Polyunsaturated Fat: 4.5g, Monounsaturated Fat: 5.5g Cholesterol: 64mg, Sodium: 495mg, Carbo-hydrates: 43g, Fiber: 9g, Sugar: 5g, Protein: 32g


SAMBA LOVERS’ SWEET POTATO PEA-NUT BUTTER STEWServes 3Ingredients:· 2 medium sweet po-

tatoes, cut into 1-inch pieces

· 1 tablespoon canola oil· 1 garlic clove, crushed

BHANGRA DANCERS’ (SALMON) BURGER Ingredients:· 1 teaspoon canola oil· 4 ounces wild salmon,

chopped*· 1 scallion, chopped· 2 teaspoons Dijon mustard· 1 teaspoon rice wine

vinegar· 2 tablespoons whole-

grain bread crumbs· ¼ teaspoon ground ginger· 1 tablespoon chopped

cilantro· 1 whole-wheat hamburger bun

· Lettuce leaves· Tomato slices

Directions:Heat the oil in a sauté pan over medium heat. Combine all of the ingredients (except for the bun), and form into a patty. Cook the patty until browned on both sides, and cook to desired temperature, about 3 minutes on each side for medium-well. Serve

meals only: 1199 calorieswith Conga Roasted Cauliflower: 1289 calories

DAY 8

AGELESS APPLESAUCE QUINOA BAKEIngredients:· 1 egg· ¼ cup applesauce (½ cup if omitting egg)

· ½ cup quinoa flakes· 1 small apple, chopped· ½ teaspoon cinnamon· 1 tablespoon raisins· 1 tablespoon walnuts, chopped

Directions:Lightly beat the egg. Combine all ingredients in a microwave-safe bowl, and microwave on high for 3 minutes or until the mixture puffs up.

Nutrition Content: Calories: 402, Total Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 4.5g, Monounsaturated Fat: 2.5g Cholesterol: 186mg, Sodium: 78mg, Carbohy-drates: 59g, Fiber: 6.5g, Sugar: 21g, Protein: 14.5g

THE SHRIMP BRUSCHETTA STOMP Ingredients:· 1 teaspoon canola oil · 1 garlic clove, minced· 4 large shrimp, deveined and cut into ½-inch pieces*

· 10 grape tomatoes, halved

· 4 basil leaves, hand torn· 2 ounces crusty whole-grain bread

Directions:Heat the oil over medium heat in a sauté pan. Add the garlic, and cook until lightly browned. Add the shrimp to the pan, and

divided· ¼ medium onion, chopped· ¼ cup rolled oats· 3 tablespoons Parmesan cheese, grated

· 1 tablespoon pasteurized egg or 1 teaspoon ground flaxseed mixed with 2 teaspoons water

· 2 tablespoons tomato puree

· 1 small garlic clove, chopped

· Dash of dried oregano· 1 cup spinach· 2 teaspoons extra virgin olive oil

· 1 tablespoon vinegar· ½ medium apple, chopped

Directions:Preheat the oven to 350⁰F. Lightly spray 3 cups in a muffin pan with canola oil, or use a paper towel to grease the pan. Puree ¾ of the lentils, and combine the remaining lentils and onion, oats, parmesan, egg, tomato puree, garlic

cook until opaque, about 2-3 minutes. Combine shrimp, tomatoes and basil in a bowl, and season with salt and pepper to taste. Serve on top of toasted whole-grain bread.

Nutrition Content: Calories: 259, Total Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 3.5g Cholesterol: 43mg, Sodium: 265mg Carbo-hydrates: 37g, Fiber: 4g, Sugar: 5g, Protein: 10g


MERENGUE MOVERS’ (LENTIL) MEATLOAF Ingredients:· 1 teaspoon canola oil· ½ cup lentils, cooked and

and oregano in a bowl. Add salt and pepper to taste. Divide the mixture evenly into muffin tins, and bake until the top is browned, about 25-30 minutes. These can be served with a side salad, as a sandwich, with a side of sautéed spinach, etc. Combine spinach, oil, vinegar and apple. Serve alongside the meatloaf.

Nutrition Content: Calories: 496, Total Fat: 20.5g, Saturated Fat: 5g, Polyunsaturated Fat: 3.5g, Monounsaturated Fat: 11g Cholesterol: 12mg Sodium: 305mg, Carbohydrates: 59g, Fiber: 15g, Sugar: 7.5g, Protein: 21.5g

meals only: 1157 calorieswith Funkadelic Squash Fries: 1320 calories

DAY 9

DO THE TANGO (BREAKFAST) TACOSIngredients:· 1 teaspoon

canola oil· ¼ cup onion,

chopped· ¼ cup bell pepper,

chopped· ¼ teaspoon ground

cumin· 1 egg*· 2 egg whites, lightly

beaten* · ¼ cup black

beans (drained and rinsed, if canned)

· 2 corn tortillas

Directions:Heat the oil in a sauté pan over medium heat. Add the onions, pep-pers and cumin to the pan, and cook for 5 minutes. Lightly beat the egg whites and egg until combined. Add the eggs and beans to the pan, and stir con-tinuously until cooked through. Add salt and

· ¼ medium onion, thinly sliced

· ¼ bell pepper, thinly sliced

· 1 tablespoon raisins

· 1 tablespoon balsamic vinegar

· 2 cups kale, chopped· 5 ounces cod*

Directions:Preheat the oven to 400⁰F. Toss potatoes in 1 teaspoon of oil, and put in a sauté pan over medium heat. Cover and cook for 7 minutes, stirring oc-casionally, and set aside. Heat 1 teaspoon of oil over medium-low heat in an oven-safe sauté pan. Add the onion, pepper, raisins and vinegar to the pan, cover, and cook for 2-3 minutes or until vegetables are tender. Add the kale to the pan, and stir to combine. Add potatoes to the veg-etables, nestle the cod in with the vegetables, cover and put the pan in the oven. Cook until the cod is cooked through, about 10 minutes. Add salt and pepper to taste.

Nutrition Content: Calories: 463, Total Fat: 12g, Saturated Fat: 1.5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 6g Cholesterol: 78mg, Sodium: 201mg, Carbo-hydrates: 55g, Fiber: 11g, Sugar: 12g, Protein: 40g

*To make vegetarian, substitute with 5-ounces of firm tofu.

tomatoes, chopped· ½ cup snap peas, thinly sliced.

· ½ cup asparagus, thinly sliced

· 4 basil leaves, hand torn

Directions:Bring a large pot of water to a boil. Cook the pasta ac-cording to the package in-structions. Once the pasta is cooked through, combine all of the ingredients, and season with salt and pep-per to taste. Nutrition Content: Calories: 378, Total Fat: 14g, Saturated Fat: 2g, Polyun-saturated Fat: 5g, Monoun-saturated Fat: 7g Choles-terol: 0mg, Sodium: 133, Carbohydrates: 68g, Fiber: 13g, Sugar: 9g, Protein: 12g

BAKED COD BLISSIngredients:· 1 medium Yukon

gold potato, cut into 1-inch pieces

· 2 teaspoons canola oil, divided

pepper to taste, as desired. Divide the egg mixture into two corn tortillas.

Nutrition Content: Calories: 371, Total Fat: 11.5g, Saturated Fat: 2g, Polyunsatu-rated Fat: 2.5g, Mono-unsaturated Fat: 4.5g Cholesterol: 186mg, Sodium: 204mg, Car-bohydrates: 46g, Fiber: 5.5g, Sugar: 2.5g, Protein: 21g

*To make vegetarian, substitute with ¾ cup crumbled, extra-firm tofu.

PALATE-PLEASING PASTA SALAD STOMPIngredients:· 2 ounces whole-grain pasta

· 2 teaspoons olive oil· 4 teaspoons red wine vinegar

· ½ cup corn kernels· 4 tablespoons sundried

meals only: 1212 calorieswith Two-Steppin’ Tuna Salad: 1333 calories

DAY 10

DAY 1 CRISPY KALE CHIPS

DAY 2 ROCK & ROLL ROASTED CHICKPEAS

DAY 3 DOING THE TWIST TORTILLA CHIPS

DAY 4 BREAKDANCING BEAN DIP

DAY 5 ELECTRIC SLIDE EDAMAME HUMMUS

DAY 6 RUMBA ROASTED EGGPLANT DIP

DAY 7 BOOGIE-WOOGIE BEET CHIPS

DAY 8 CONGA ROASTED CAULIFLOWER

DAY 9 FUNKADELIC SQUASH FRIES

DAY 10 TWO-STEPPIN’ TUNA SALAD

MAINTENANCE DIET SNACKS

DAY 1 CRISPY KALE CHIPS Ingredients:· 1 bunch kale· 2 teaspoons canola oil

Directions:Preheat the oven to 350⁰F. Remove the kale leaves from the stems, and tear or cut into 2-inch pieces. Wash and dry the kale thoroughly. Toss the kale with oil, and lay flat on a baking sheet lined with parchment paper. Bake for 10-15 minutes or until crisp. Add salt to taste. Try your favorite spices (garlic, cumin, smoked paprika, etc.) to make these more unique.

Nutrition Content: Calories: 152, Total Fat: 10g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 5.5g Cholesterol: 0mg, Sodium: 60mg, Carbohydrates: 14.5g, Fiber: 5g, Sugar: 3g, Protein: 5.5g

DAY 2 ROCK & ROLL ROASTED CHICKPEAS Ingredients:· ½ cup chickpeas (drained and rinsed, if canned)· ½ teaspoon canola oil

Directions:Preheat the oven to 400⁰F. Rinse and dry the chickpeas. Toss the chickpeas with oil, and put on a baking sheet lined with parchment paper. Bake for 30-40 minutes until crunchy and browned. Be careful not to burn. Add salt to taste. Try your favorite spices (garlic, cumin, smoked paprika, etc.) to make these more unique.

Nutrition Content: Calories: 162, Total Fat: 3.5g, Saturated Fat: .5g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 1.5g Cholesterol: 0mg, Sodium: 253mg, Carbohydrates: 27g, Fiber: 5g, Sugar: 0g, Protein: 6g

MAINTENANCE DIET SNACKS

DAY 3 DOING THE TWIST TORTILLA CHIPSIngredients:· 1 teaspoon canola oil · 2 corn tortillas

Directions:Preheat the oven to 400⁰F. Brush the oil on the tortillas. Sprinkle the tortillas with seasonings of your choice. Cut the tortillas into triangles. Lay them flat on a baking sheet lined with parchment paper. Bake for 6-7 minutes until browned and crispy. Add salt to taste. Try your favorite spices (garlic, cumin, smoked paprika, etc.) to make these more unique.

Nutrition Content: Calories: 160, Total Fat: 4g, Saturated Fat: 0g, Polyunsaturated Fat: .5g, Monounsaturated Fat: 1g Cholesterol: 0mg,

DAY 4 BREAKDANCING BEAN DIPIngredients:· 1 teaspoon olive oil· ¼ cup white beans· 2 tablespoons sun-dried tomatoes· 2 teaspoons lemon juice· Pinch of garlic powder

Directions:Combine the ingredients in a food processer, and pulse until smooth. Add salt and pepper to taste. Serve with sliced cucumber, carrots or other vegetables of your choice; or you can also spread it on sandwiches as a mayonnaise replacement.

Nutrition Content: Calories: 107, Total Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g Cholesterol: 0mg, Sodium: 176mg, Carbohydrates: 13g, Fiber: 4g, Sugar: 2g, Protein: 4.5g

DAY 5 ELECTRIC SLIDE EDAMAME HUMMUS Ingredients:· ¼ small onion, cut into chunks· 1 garlic clove· 1 teaspoon olive oil· ¼ cup edamame· 1 teaspoon lemon juice

Directions:Place the onion and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on high for 4 minutes. Combine the ingredients in a food processer, and pulse until smooth. Add salt and pepper to taste. Serve with sliced cucumber, carrots or other vegetables of choice. This can also be spread on sandwiches as a mayonnaise replacement.

Nutrition Content: Calories: 109, Total Fat: 6g, Saturated Fat: .5g, Polyunsaturated Fat: .5g, Monounsaturated Fat: 3.5g Cholesterol: 0mg, Sodium: 36mg, Carbohydrates: 9g, Fiber: 1.5g, Sugar: 1g, Protein: 5.5g

DAY 6 RUMBA ROASTED EGGPLANT DIPserves 4Ingredients:· 1 eggplant, cut in half long ways· 2 teaspoons canola oil, divided· 1 small onion, cut into chunks· 4 garlic cloves · 1 tablespoon lemon juice

Directions:Preheat the oven to 450⁰F. Brush the cut side of the eggplant with 1 teaspoon of oil. Toss the onion and garlic with the remaining oil. Roast the eggplant cut-side down on a baking sheet lined with parchment paper for 10 minutes. Add the onion and garlic to the baking sheet, and roast for an additional 10-15 minutes. Scoop the flesh of the eggplant into the bowl of a food processor. Combine additional ingredients in the food processer, and pulse until smooth. Add salt and pepper to taste. Serve with sliced cucumber, carrots or other vegetables of choice. This can also be spread on sandwiches as a mayonnaise replacement.

Nutrition Content: Calories: 69, Total Fat: 2.5g, Saturated Fat: 0g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1.5g Cholesterol: 0mg, Sodium: 4mg, Carbohydrates: 11g, Fiber: 3.6g, Sugar: 0g, Protein: 1.5g

DAY 7 BOOGIE-WOOGIE BEET CHIPSIngredients:· 1 medium beet· ½ teaspoon canola oil

Directions:Preheat the oven to 400⁰F. Clean and slice the beet thinly. Toss the beet slices with canola oil. Lay them flat on a baking sheet lined with parchment paper. Bake for 10 minutes, flip the chips over, and bake another 10-15 minutes. Add salt and pepper to taste. Let the chips cool completely before eating.

Nutrition Content: Calories: 55, Total Fat: 2.5g, Saturated Fat: 0g, Polyunsaturated Fat: .5g, Monounsaturated Fat: 1.5g Cholesterol: 0mg, Sodium: 52mg, Carbohydrates: 8g,

Fiber: 2.5g, Sugar: 5.5g, Protein: 1.5g

DAY 8 CONGA ROASTED CAULIFLOWERIngredients:· 2 cups cauliflower florets· 1 teaspoon canola oil· Pinch of garlic powder

Directions:Preheat the oven to 425⁰F. Toss cauliflower with oil and garlic powder. Place on a baking sheet lined with parchment paper for 45 minutes or until browned and crisp. Add salt and pepper to taste.

Nutrition Content: Calories: 90, Total Fat: 5g, Saturated Fat: .5g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 2.5g Cholesterol: 0mg, Sodium: 60mg, Carbohydrates: 10.5g, Fiber: 5g, Sugar: 0g, Protein: 4g

DAY 9 FUNKADELIC SQUASH FRIESIngredients:1 small butternut squash1 teaspoon canola oil

Directions:Preheat the oven to 450⁰F. Peel and remove the seeds from the squash, and cut it into long ¼-inch strips. Toss them with oil, and lay them on a baking sheet lined with parchment paper. Bake them for 20 minutes, flip and bake another 15-20 minutes or until browned. Add salt and pepper to taste. Serve with ketchup.

Nutrition Content: Calories: 163, Total Fat:

5g, Saturated Fat: .5g, Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 2.5g Cholesterol: 0mg, Sodium: 14mg, Carbohydrates: 32g, Fiber: 9g, Sugar: 0g, Protein: 3g

DAY 10 TWO-STEPPIN’ TUNA SALADserves 2Ingredients:· 1 5-ounce can of tuna· ½ of an avocado· 1 celery stalk, chopped· 1 carrot, chopped· 2 scallions, chopped· 1 tablespoon cilantro, chopped· 1 tablespoon lemon juice· Pinch of garlic powder

Directions:Combine all ingredients in a bowl. Add salt and pepper to taste. Serve with sliced cucumber, zucchini or celery instead of chips for a healthy snack.

Nutrition Content: Calories: 121, Total Fat: 6.5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g Cholesterol: 20mg, Sodium: 210mg, Carbohydrates: 6g, Fiber: 4g, Sugar: 1g, Protein: 10g

fresh & simple nutrition book - tommy teleshopping · 2015-11-26 · slimming down your...

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