APPETIZERS THAT SHORT-CIRCUIT HUNGER
Simply nibbling a little protein 10-15 minutes before a meal
actually helps you feel satisfied faster and eat less at each meal, says Dr.
Gillespie. Plus, they're a great way to use up leftovers. So pick a quick
"starter" from our list before you sit down to eat-especially at peak hunger
times.
- 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
- 1 oz chicken breast, turkey breast or lean roast beef
- 1/2 hard-boiled egg
- 5 almonds or walnut halves
Day 1
BREAKFAST
1/3 cup slow-cooking oatmeal
prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
and 1 tsp. raisins
SNACK
1 medium apple, 1 oz. string
cheese
LUNCH
1 cup vegetarian chili
SNACK
1 cup vegetable soup and 1 medium
orange
DINNER
Marinated Flank
Steak: In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp.
each crushed garlic, diced jalapeno, fresh diced cilantro and chopped
onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.
Zucchini Marinara: steam unlimited chopped zucchini
with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.
Day 2
BREAKFAST
Feta Frittata:
Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated
zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1
tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.
SNACK
1/4 cantaloupe and 1/2 cup yoguft,
any flavor
LUNCH
Unlimited tomato and arugula with
3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited
watermelon.
SNACK
Strawberry
salad:Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
strawberries
DINNER
Lemon Grilled
Chicken:In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1
tsp. each thyme, lemon peel and pressed garlic,and two chicken breast
halves; refrigerate 1-8 hours. Grill or broil until cooked
through.
Unlimited baby green beans with 1 Tbs. unsalted butter
1
grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.
Day 3
BREAKFAST
Apple with Dutch
Chocolate Dip:Dip 1 apple cut into wedges in 1 packet of Swiss Miss
Fat-Free Sugar-Free chocolate mix.
1 cup soy milk
SNACK
1 cup black bean soup with 1 slice
chooped cooked Canadian bacon
LUNCH
Chicken and Mandarin
Salad:Top unlimited romaine lettuce and diced red onion with 6 oz.
rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
dressing, combine reserved liquid with rice wine vinegar to taste.
SNACK
1 cup low-fat yogurt, any flavor,
topped with 1/2 cup berries
DINNER
Ginger Shrimp in Napa
Cabbage:Combine 6 oz. cooked shrimp with unlimited bean sprouts,
pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve
rolled in steamed Napa cabbage leaves.
Baked Asparagus:In
baking dish, mist unlimited asparagus with olive oil cooking spray; bake,
covered, at 400 degrees F, 10 minutes.
1/2 oz. dark chocolate
Day 4
BREAKFAST
Chocolate Peanut Butter
Shake:In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until
smooth.
SNACK
Tuna and White Bean
Salad:Top unlimited romaine lettuce with one 4 oz. can water-packed
tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
pepper; dress with unlimited lemon juice and 1 tsp. olive oil.
LUNCH
4 oz. broiled salmon drizzled with
lemon juice
1/2 cup applesauce
SNACK
Fourth of July Cottage
Cheese:Mix 1 cup 2% cottage cheese with unlimited blueberries,
raspberries and boysenberries
DINNER
Chicken Stir-Fry:In
large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz.
cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced
fat chicken broth; cover until heated through and watercress is wilted. Serve
over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.
Day 5
BREAKFAST
2 scrambled eggs with 3 oz.
lox
1 slice whole-wheat bread
SNACK
1 cup fresh sliced fruit
1
slice toasted raisin bread with 1 Tbs. unsalted butter
LUNCH
Unlimited tomato and arugula with
3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
Unlimited
watermelon
SNACK
Cherry Frappe:In a
blender, puree 1/4 cup each soy milk, apple juice and pitted Bing
cherries.Transfer to saucepan and simmer with a cinnamon stick for 2
minutes;chill and serve.
DINNER
Seared Black
Scallops:In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2
tsp. black sesame seeds and add to skillet, stirring, until cooked
through.
1 cup cooked lima beans drizzed with 1 tsp. olive oil
Woman's World, May 16, 2000
|
