Beruflich Dokumente
Kultur Dokumente
belly off!diet
jumpstart
your fat Loss
with 52 meals
for real guys
bonus meals!
Belly Of
f! Di
et
from the e
ditors of
Mens Hea
lth
ongratulations.
Youve decided to
ditch that little
friend thats been
clinging to your
waist. And by
choosing The
Belly Off! Diet,
youve also made another key
decision: Youre not going to
stop eating and give up the
foods you love. Thats because
with Belly Off!, youll lose fat
not by starving yourself, but by
eating real meals made for real
guyslike the 52 bonus recipes
and meal plans that follow.
The truth is, every diet can work.
Whether its eating nothing but watermelon for a month, cutting every carb, swapping steaks for salad, or loading up on
cottage cheeseall diets ultimately just
reduce calories. The trouble starts when
the diet ends. Youre not going to eat
watermelon forever. Youre going to eat
bread again. And when your diet ends,
so do your resultstwo-thirds of dieters
gain back their losses within a year.
But Belly Off! isnt just a dietits
a lifestyle change based on the success
of thousands of real guys who have lost
real weight10 pounds, 50 pounds,
150 poundsand kept it off. Belly Off!
doesnt mean giving up the foods you love,
A compan
ion
to the new
CALORIES
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Egg and Cheese
Sandwich
Fat Fighter 3:
the right carbs
Eating fewer carbs will help you lose
weightbut that doesnt mean surrendering cereal or ordering every burger
without a bun. It means giving up
fast-burning, belly-building stuff that
we eat way too much of: sugary sodas,
white bread, and bagels.
Research has found that consuming
less than 40 percent of your diet in carb
form can deactivate a gene that produces triglyceridesthe blood fats that collect as body fat. Every Belly Off! food
holds this poweryoull eat less than
40 percent of your calories in carb form
while enjoying whole-wheat buns, wholegrain pastas, brown rice, even pizza.
Putting these fat fighters to work
is not hard or complicated. Youll
automatically enjoy their benefits by
following the guidelines of the Belly
Off! program and by using these bonus
recipeschosen specifically for their
capacity to blast flab.
BREAKFASTS
Eating a hearty breakfast is your best
defense against a growing gutmen
who skip the meal are 4 times more
likely to be obese than those who nosh
before noon.
Steel-cut oatmeal with a lump of
peanut butter is a great choice that will
keep you from mindlessly snacking,
but if youre cold on Quaker, try one of
these Belly Off! options to stoke your
metabolism and burn fat all day.
and they turn ordinary food into fat-fighting heroes. Are your favorite meals Belly
Off!-friendly? Use these guidelines to figure it out.
Protein: More than 31 percent.
Figure it out: Divide the calories
in any dish by 10.
(For a 300-calorie meal: 30.)
Your meals grams of protein should be
no fewer than 10 shy of that number.
(So: At least 20 g.)
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Dirty Eggs
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Youll need:
1 egg
5 egg whites
cup unprocessed wheat bran
pinch of ground black pepper
What to do:
1. Evenly divide the lettuce between two
large bowls.
What to do:
1. In a bowl, whisk the egg and egg
whites until frothy. Add the bran and
let it soak for 3 to 5 minutes.
What to do:
1. Stir the eggs and a splash of soy sauce
in a bowl.
Youll need:
2 cups chopped romaine lettuce
1 large hard-boiled egg
2 oz. Healthy Choice turkey breast
2 oz. Healthy Choice ham
1 oz. sliced light cheddar cheese
1 oz. sliced light American cheese
6 cherry tomatoes
1 oz. sliced almonds
2 Tbsp Hidden Valley original
ranch light dressing
Makes 1 serving
2. Put the vegetables, garlic, and black pepper in a hot pan with olive oil and saute
for just 5 minutes (avoid over-cooking to
preserve vitamins and minerals).
luncheS
Makes 1 serving
Youll need:
2 eggs
4 egg whites
dash of black ground pepper
2 slices whole-grain bread
What to do:
1. Coat a nonstick skillet with cooking
spray, then lightly wipe away the excess spray with a paper towel. Heat the
skillet over medium heat.
2. Add the eggs and egg whites and top
with the black pepper. Cover and cook
for 3 to 4 minutes, or until the whites
are just firm or yolks cooked to your
liking.
3. Slide the eggs onto a plate, along with
the toast.
2. Evenly divide all the remaining ingredients between the two bowls.
Chefs Salad
Makes 1 serving
What to do:
1. Chop up all ingredients and toss in a bowl.
Drizzle on the ranch dressing and stir.
What Is
Belly Off!?
Its the ultimate
weight-loss solution
for men. Youll burn
pounds of fat and
build muscle fast
with these Belly Off! tools:
The all-new Belly Off! Diet book
with the ultra-exclusive 7-day
kickstart plan, guaranteed to melt 5
pounds the first week!
Fat-blasting workouts that build
muscle at home or in the gym in just
15 minutes per session!
Belly Off! Online with 3 powerful
workout plans that have helped
thousands of guys lose more than
60,000 pounds!
Printable online shopping lists and
recipes for 8 easy weeks of Belly Off!
eating!
PLUS Belly Off! Premium:
Customize your Belly Off! experience
and track your results to lose more
weight than ever before!
Get them all at www.BellyOff.com!
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jar pizza sauce (about 7 oz.)
1 bag (8 oz.) shredded 2% mozzarella
cheese
8 oz. cooked turkey sausage or turkey pepperoni
1 cup pitted black olives, chopped
1 red bell pepper, thinly sliced
1 tsp red pepper flakes
What to do:
1. Preheat the oven according to pizza
crust directions.
2. Spread the sauce over the crust, leaving
a -inch border along the edge. Top with
the cheese. Layer the rest of the toppings
to your preference. You could use any other type of vegetable heremushrooms,
green peppers, onions, to name a few.
3. Bake the pizza for 10 to 12 minutes, or
until bubbly. Allow the pizza to rest for a
minute or two before slicing.
dinners
CHICKEN
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Brazilian Chicken
Makes 4 servings
Youll need:
1 lemon
1 lime
1 Tbsp ground flaxseed
1 can (8 oz.) tomato sauce
1 can (6 oz.) frozen orange juice concentrate
1 cloves garlic, minced
1 tsp dried Italian seasoning
1 tsp hot pepper salsa
4 boneless, skinless chicken breast
halves
cup chunky salsa
What to do:
1. Grate the zest of the lemon and the
lime into a resealable bag. Squeeze the
juice from both fruits into the bag and
throw out the pulp and the seeds.
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2. Mix in everything else except the chicken
and chunky salsa.
3. Drop in the chicken, reseal the bag, and
refrigerate for a few hours.
4. Grill the chicken, turning and basting
with marinade a few times, for 10 to 15
minutes, or until the center is no longer
pink. Serve with the salsa.
What to do:
1. Heat the oil in a nonstick skillet over
medium heat.
2. As the oil is heating, pound the chicken
to -inch thickness, then sprinkle
with bread crumbs, cheese, salt, and
pepper, pressing so the crumbs stick.
Place in the pan with the garlic and
saute for 2 to 3 minutes per side.
4. Top with hot marinara.
5. Add the spinach, turning frequently
with tongs until it wilts (about 6
minutes).
Youll need:
1 Tbsp olive oil
1 boneless, skinless chicken breast
1 Tbsp Italian seasoned bread crumbs
1 tsp grated Parmesan cheese
cup marinara
1 small clove garlic, crushed
3 handfuls baby spinach leaves
salt and pepper to taste
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2 to 3 minutes on each side, until
they brown thoroughly. Add the
zucchini and continue cooking,
stirring occasionally.
High-Protein
Pan-Cooked Chicken
Makes 2 servings
Youll need:
2 eggs, beaten
1 Tbsp skim milk
1 cup 4C Carb Careful plain bread
crumbs
1 Tbsp grated Parmesan cheese
1 tsp dried basil
4 boneless, skinless -inch-thick
chicken cutlets, rinsed and dried
1 tsp extra-virgin olive oil
What to do:
1. In a shallow dish, mix together the
eggs and milk.
2. In another shallow dish, mix together
the bread crumbs, cheese, and basil.
3. Dredge each cutlet in the egg mixture,
then roll in the bread-crumb mixture to
coat.
4. In a nonstick skillet, heat the oil to
medium high. Cook the chicken for 4
minutes per side, or until no longer
pink and the juices run clear.
Italian Quesadilla
Makes 1 serving
Youll need:
1 Tbsp sun-dried tomato pesto
1 whole-wheat tortilla
cup shredded mozzarella cheese
cup chopped rotisserie chicken
1 cup roasted vegetables
What to do:
1. Spread the pesto on the tortilla. Top
with the cheese, chicken, and vegetables, and microwave open-faced for
1 minute, or until the cheese has fully
melted.
2. Fold over and slice into quarters.
Tip To change things up, keep different stir-fry sauces, like chili garlic
and black bean, in the fridge.
Perfect Stir-Fry
Makes 1 serving
Youll need:
1 Tbsp sesame oil
4 oz. boneless, skinless chicken breast
1 cup fresh vegetables (asparagus,
mushrooms, peppers, broccoli, onions),
chopped into bite-size pieces
1 clove garlic, minced
1 Tbsp minced ginger
1 Tbsp low-sodium soy sauce
1 Tbsp rice wine vinegar
1 Tbsp brown sugar
What to do:
1. S et a wok (or, failing that, a large
stainless-steel saute pan) over high
heat and coat the bottom with a
tablespoon of oil.
2. When the oil begins to smoke, add the
garlic and ginger and cook until lightly
browned. Add the chicken and the vegetables and cook for about 8 minutes,
until the meat is cooked through and
the vegetables have softened.
3. Mix the soy sauce, rice wine vinegar,
and brown sugar. Add this mixture (or
a tablespoon of your favorite stir-fry
sauce) to the pan and cook for another
2 minutes, until everything is coated
and the sauce has thickened. Serve by
itself or with a scoop of brown rice and
a hit of chili sauce.
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What to do:
1. Preheat the oven to 400F.
2. Remove the woody ends of the asparagus by gently bending each stalk until
it breaks; itll naturally snap off at the
right spot.
Makes 6 servings
Youll need:
4-lb. roaster chicken, cut in 4 pieces
salt and ground black pepper
2 Tbsp extra-virgin olive oil
12 small white boiling onions, peeled
4 carrots, cut into 2-inch pieces
4 ribs celery, cut into 2-inch pieces
8 creamer-size Yukon Gold potatoes, cut
in half
2 cups white wine
bunch thyme
6 sprigs Italian parsley
1 large fresh bay leaf
What to do:
1. Season the chicken well with salt and
pepper. Heat the olive oil over high heat
in a Dutch oven and brown the chicken
well on all sides. Remove from the pan.
2. Add the onions, carrots, celery, and
potatoes. Season with salt and pepper.
Add the wine, bring to a simmer, and
reduce by half, about 5 minutes.
3. Add the chicken and herbs. Fill the pot
with cold water almost to the top of
the chicken and cover. Bring to a boil.
4. Preheat oven to 400F. Place the pot
into the oven for 45 minutes. Remove
the cover and bake 30 minutes more.
Correct broth to taste. Serve in large
bowls.
Rosemary Chicken
with Vegetables
What to do:
1. Preheat the oven to 450F. In a 13 x 9
baking dish, combine the oil and potatoes. Toss to lightly coat the potatoes
with oil. Bake for 15 minutes, or until the
potatoes are slightly browned.
2. Add the broth, chicken, tomatoes, beans,
onion, celery, wine, and lemon juice.
Sprinkle with the sage, rosemary, parsley, and pepper.
3. Cover with foil and bake for 40 minutes.
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dinnerS FISH
The average American man eats about
15 pounds of fish a year. Most of that
comes in the form of fried fish sticks
and fried fillets on a bun with tartar
saucelow on flavor and loaded with fat,
salt, and calories.
You can do better, and you should:
Fish is one of the worlds richest sources
of omega-3 fatty acidschemical compounds that can speed your metabolism
and fend off heart disease. Get more
varied fish flavor by trying it steamed,
grilled, broiled, baked, or poached.
fish fact
23
AlmondCrusted Tilapia
Almond-Crusted Tilapia
Makes 2 servings
Youll need:
2 tilapia fillets (6 oz. each), rinsed and
dried
2 Tbsp unbleached or all-purpose flour
2 egg whites
juice of lemon
20 unsalted roasted almonds, crushed
cup 4C Carb Careful plain
breadcrumbs
t sp chopped, dried, or fresh parsley
pinch of ground black pepper
What to do:
1. Preheat the oven to 350F.
2. Put the flour in a shallow dish.
3. In another shallow dish, mix together
the egg whites and lemon juice.
4. In a third shallow dish, mix together
the almonds, bread crumbs, parsley,
and pepper.
5. Dredge the fish first in the flour, then in
the egg mixture, and then in the crumb
mixture.
6. Place the fish in a shallow baking dish.
Sprinkle with any remaining crumb
mixture. Bake for 15 minutes. Raise
the oven temperature to broil and broil
for 1 to 2 minutes, or until browned
(watch carefully so as not to burn).
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Halibut in a Bag
Makes 4 servings
Youll need:
4 halibut fillets or other firm white fish
(5 oz. each)
2 bottles (8 oz. each) marinated arti -
choke hearts
Halibut in a Bag
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7. Add the asparagus, bell pepper, and
pinch of black pepper.
8. Reduce the heat to medium. Cook for
2 to 3 minutes, or until the veggies are
slightly tender.
9. Add the honey mustard. Cook for 30
seconds longer, or until the honey
mustard slightly caramelizes.
10. Lay the veggies over the top of the
salmon. Sprinkle with the almonds.
What to do:
1. Place the salmon in a deep skillet.
Add enough water to cover the salmon
by 1 inch.
2. Add the celery, lemon-dill seasoning, and pepper. Bring to a slow boil
over medium heat. Cook for 10 to 15
minutes, or until the salmon is opaque
at the thickest point. Use a knife to
check for donenessinsert the point
and twist to make sure the fillet is light
pink all the way through.
3. Remove to a plate. Lightly scrape off
the skin and fat line.
4. Place a steamer basket in a large pot
with 2 inches of water. Bring to a boil
over high heat. Place your choice of 3
veggies in the basket and steam for
3 to 5 minutes, or until crisp-tender.
Remove from pot, transfer veggies to
plate.
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Quick-Bake Fish
Makes 2 servings
Youll need:
tsp extra-virgin olive oil
2 tilapia, grouper, cod, haddock, halibut,
or snapper fillets (6 oz. each), rinsed
and dried
1 cup 4C Carb Careful plain bread
crumbs
tsp smoked or regular paprika
tsp salt-free all-purpose seasoning
pinch of ground black pepper
lemon
What to do:
1. Preheat the oven to 450F. Pour the
oil into a shallow baking dish and swirl
the dish to coat it with oil. Wipe the
excess oil with a paper towel. Lay the
fillets in the dish side by side about
inch apart.
2. In a bowl, mix together the bread
crumbs, paprika, all-purpose seasoning, and pepper. Sprinkle an even layer
of the crumb mix over the fillets.
3. Squeeze the juice of the lemon over
both fillets.
4. Bake for 8 to 10 minutes. Raise the
oven temperature to broil and broil
for 1 to 2 minutes, or until the crumbs
start to brown and the fish flakes easily.
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4. Form the salmon into 4 burgers and
press each into the crumbs on both sides.
5. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat.
6. Cook the burgers 2 at a time, 3 minutes
per side, until browned, adding the remaining oil as needed.
dinnerS pork
Pita Pizza
Makes 1 serving
Youll need:
cup shredded low-fat mozzarella cheese
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dinnerS BEEF
Hamburgers. Steaks. Chili. Beef may be
the manliest, most American food around.
And its also good for your gut. Not only
does it deliver piles of protein, but beef
loads up the Vitamin B12, a proven
energy-booster. Grass-fed bovinethe
really good stuffcan even bump up your
testosterone levels, meaning more lean
muscle and more calories burned.
Beef Bombs
Makes 4 servings
Youll need:
4 bell peppers (any color)
tsp extra-virgin olive oil
1 lb. extra-lean ground beef
1 egg white
cup finely chopped yellow onion
2 Tbsp no-salt canned corn
1 Tbsp finely chopped dried or
Beef Bombs
fresh parsley
cup toasted wheat germ
pinch of ground black pepper
cup low-sodium tomato or spaghetti
sauce
1 tsp prepared horseradish
What to do:
1. Preheat the oven to 425F. Pour inch
of water into a baking pan. Cut off the
tops of the bell peppers, then carefully remove the seeds and membranes
(pinch them out with your fingers or use
a paring knife) and discard. Lightly coat
the skins of the peppers with the oil.
Place the peppers cut side down into the
baking pan. Bake for 10 minutes.
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Beefcake Meatloaf
Makes 4 servings
Makes 4 servings
Youll need:
1 lb. extra-lean ground beef
2 egg whites
1 zucchini, coarsely grated
1 rib celery, finely chopped
small yellow onion, finely chopped
cup quick-cooking oats
cup toasted wheat germ
2 Tbsp sliced black olives
1 tsp dried oregano
tsp ground black pepper
1 cup no-salt tomato sauce
Youll need:
1 lb. ground beef
1 red bell pepper, sliced
1 package taco seasoning
Whole-grain tortillas (at least 4)
2 cups shredded Monterey Jack or
cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
salsa
1 tsp olive oil
What to do:
1. Preheat the oven to 350F. Coat a
nonstick 9 x 5 loaf pan with cooking
spray. Wipe away any excess with a
paper towel.
2. Place all of the ingredients except for
the tomato sauce in a large bowl. Add
cup of the tomato sauce and reserve
the rest. Use your hands to mix everything together well.
3. Place the meat mixture into the pan
and shape from edge to edge so its
even. Pour the remaining cup tomato
sauce over the top.
4. Bake for 50 minutes, or until a thermometer inserted in the center registers 160F and the meat is no longer
pink. Remove the pan to a rack and let
the meatloaf sit for about 10 minutes
before removing from the pan and
slicing.
What to do:
1. Cook the beef in a large saut pan over
medium-high heat until browned. Add
the red pepper and continue to cook,
stirring, until softened slightly. Add
the taco seasoning and water, stir, and
simmer for 10 minutes, until the pep-
per slices are al dente.
2. Place a tortilla on a flat surface. Spoon
2 scoops of the beef mixture on the
bottom one-third of the tortilla. Layer
on cheese, lettuce, tomatoes, and salsa,
being careful not to overload the tortilla.
Fold the left and the right sides of the
tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla
until the seam is down. Repeat to make
additional burritos.
3. Using a napkin or a paper towel, rub the
olive oil on the bottom of a saut pan.
Heat on medium-high until hot but not
smoking. Place the burritos, in batches if
Cowboy Stew
Makes 2 servings
Youll need:
1 lb. extra-lean ground beef
1 onion, chopped
1 can (14 oz.) barbecue baked beans
1 can (14 oz.) low-fat chili with beans
cup shredded low-fat cheddar cheese
What to do:
1. In a large nonstick pan, brown the
beef and onions. Drain the grease.
2. Add the beans and chili, and simmer
for 30 minutes.
3. Serve and garnish with shredded lowfat cheddar cheese.
Bueno Beefy
Burritos
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Muscle-Building Tacos
Game-Day Stew
Makes 2 servings
Makes 6 servings
Youll need:
lb. extra-lean ground beef
cup chopped onion
1 clove garlic, minced
cup canned kidney beans, rinsed
and mashed
1 green chile pepper, diced, seeds
removed
1 tsp chili powder
2 large corn tortillas or taco shells
cup shredded lettuce
cup chopped tomatoes
cup grated low-fat Monterey Jack
cheese
What to do:
1. In a large skillet, cook the beef, onion,
and garlic until the beef is brown. Drain
the fat.
2. Stir in the beans, chile pepper, and chili
powder, and cook until hot. Remove
from heat.
3. Warm the tortillas in the microwave for
20 seconds, then fill each tortilla with
half of the meat mixture. Top and eat.
Grilled Italian
Skirt Steak
Youll need:
1 can (12 oz.) beer
1 lb. beef round pot roast, cubed
1 can (15 oz.) sliced new potatoes,
drained
1 can (11 oz.) tomato soup
1 can (15 oz.) carrots, drained
2 onions, cut into wedges and separated
2 tsp oregano
1 can (8 oz.) peas, drained
1 can (6 oz.) sliced mushrooms, drained
What to do:
1. Preheat the oven to 300F.
2. Dump all ingredients except the peas and
mushrooms into a large, deep casserole
dish. Mix, cover, and stick it in the oven.
3. Grab a beer and some munchies, and go
watch the football game.
4. At halftime (or after 2 hours, whichever
comes first), go back in the kitchen and
dump the peas and mushrooms into the
casserole (which will be very hot). Shove
it back into the oven, and go back to the
game for another hour. Then just slop
some stew into a dish, and chow down.
Game-Day Stew
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easiest meatloaf
Makes 2 servings
Youll need:
1 lb. extra-lean ground beef
cup oats
cup ketchup
1 large egg
tsp salt
tsp pepper
2 Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce
What to do:
1. In a baking pan, mix and form the
ingredients into a loaf with your hands,
then place into an oven preheated to
350F. Cook for 15 to 20 minutes.
red zone
chili
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sauce, and black pepper. Cook for 6 to
8 minutes, or until no longer pink. Drain
and set aside.
3. In a large single-serving bowl, layer
the lettuce, beef mixture, tomato, and
cheese.
Muscle-Bound Chili
Makes 8 servings
Youll need:
2 lb. extra-lean ground beef
tsp ground black pepper
2 medium sweet onions, finely chopped
1 Tbsp chopped garlic
2 cans (14-15 oz. each) no-salt diced
tomatoes
1 can (15 oz.) no-salt kidney beans,
rinsed and dried
1 can (6 oz.) unsalted tomato paste
cup water
cup red wine
2 Tbsp chili powder
tsp ground red pepper
tsp smoked paprika
tsp ground cumin
What to do:
1. In a large skillet, combine the ground
beef and black pepper. Cook over medium-high heat for 4 minutes, or until no
longer pink. Drain and set aside.
2. In a large pot, combine the onions and
garlic. Cook on medium-high heat for
2 to 3 minutes, or until the onions are
translucent.
3. Add the ground beef and the rest of the
ingredients to the pot. Bring to a boil,
stirring occasionally. Reduce the heat
to low, cover the pot, and simmer for 30
minutes, stirring occasionally.
Penne Bolognese
Makes 4 servings
Youll need:
2 Tbsp olive oil
cup diced smoked turkey
1 carrot, peeled and diced
1 stalk celery, diced
1 small onion, diced
1 lb. ground sirloin
2 cloves garlic
cup red wine
cup chicken broth
1 can (14 oz.) chopped tomatoes
cup milk
4 oz. penne pasta
4 Tbsp grated mozzarella
What to do:
1. Heat the olive oil in a large saucepan
over medium heat.
2. Add the smoked turkey, carrot, celery,
and onion, and cook until lightly
browned and very tender (about 10
minutes).
3. Peel the garlic and lightly crush the
cloves with the back of your knife. Add
it to the pan along with the beef.
4. Cook until the beef is browned (about
5 minutes). Add the wine, stirring well,
and cook for 10 more minutes.
5. Add the chicken broth, tomatoes, and
milk; simmer uncovered over medium-low heat for 30 minutes, stirring
occasionally to prevent the sauce from
sticking to the pan.
6. Cook the pasta according to package
directions. Drain, and top it with the
meat sauce. Garnish with the grated
cheese.
fect with (or on) anythingchips, hot dogs, a burgerchili is the ultimate
guy food. A big pot can do big things for shedding your gut, tooits
loaded with fiber (beans), protein (beef), and spice, which can encourage
slower eating (so you feel fuller, faster) and actually burn extra calories
(spicy food warms your bodyit takes energy to warm up).
Even better: Chili is tough to screw up. Use one of the chili recipes
weve included, or tweak the basic one on page 17add more peppers,
more beans, more spiceand make a pot that will last all week.
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Red Zone Chili
Makes 10 servings
Makes 2 servings
Youll need:
2 filets mignon (4 oz. each)
1 zucchini, sliced
1 portabella mushroom cap, sliced
1 can halved artichoke hearts, drained
2 scallions, cut into 1-long pieces
2 tsp olive oil
1 Tbsp balsamic vinegar
salt and pepper
1 large ziplock bag
What to do:
1. Dump the vegetables into a large ziplock bag with the oil and vinegar, and
shake well. Set them aside to marinate
for 1 minute to 1 hour.
2. Sprinkle the filets with salt and pepper,
then place them on a medium-hot grillpan. Flip them after 3 minutes, then cook
for 3 minutes more for medium-rare.
3. Flip the filets again and slide them to
the side of the pan, then add the vegetables. Cook for 3 to 5 minutes more,
stirring frequently.
Youll need:
2 Tbsp vegetable oil
1 large chopped onion (about 1 cups)
3 minced garlic cloves
2 lb. lean ground beef
1 can (28 oz.) salt-free crushed
tomatoes
cup chili powder
2 cans (16 oz. each) red kidney beans,
drained
1 tsp salt
1 tsp ground cumin
1 tsp black pepper
What to do:
1. In a large pot, heat the oil over mediumhigh heat and saute the onion and garlic
for 5 minutes, or until tender.
2. Add the ground beef and brown for 8
to 10 minutes, or until no pink remains;
drain off excess liquid.
3. Dump in the remaining ingredients; mix
well. Reduce the heat to low; cover and
simmer for 30 minutes, stirring occasionally.
Smoked Mozzarella
Meatballs
Makes 4 servings
Youll need:
12 oz. lean ground beef
1 can (32 oz.) crushed tomatoes
1 Tbsp olive oil
lb. smoked mozzarella, cut into
-inch cubes
cup chopped fresh parsley, plus
more for garnish
1 slice bread, torn into tiny pieces and
soaked in milk
2 eggs
1 onion, chopped
4 cloves garlic, minced
salt and pepper
1 package soft polenta (optional)
What to do:
1. Mix the beef with the bread, eggs,
cup parsley, half the onion and garlic,
and a generous sprinkling of salt and
pepper. Without overworking the meat,
form meatballsany size is fine.
2. Hold each meatball in the palm of one
hand and use the thumb of your other
hand to make an indentation in the
meatball. Drop in a cheese cube, and
then carefully fold the meat back over
to cover.
3. Heat the oil in a large skillet or pot
over medium heat and sear each
meatball until brown all over. Remove
to a plate. Pour off all but a little fat
and add the remaining onion and garlic;
saute until light brown. Return the
meatballs to the pan, add the tomatoes, and cook over low heat for 20
minutes to 1 hour.
4. Season the sauce with salt and pepper.
Serve the meatballs over pasta or polenta cooked according to the package
directions, and garnish with parsley.
Smoked
Mozzarella
Meatballs
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the
belly off!diet
bonus meals!
Basic Chili
Makes 4 servings
Makes 4 servings
Youll need:
1 egg
1 lb. lean ground beef
cup oats
cup diced onion
cup chopped spinach
2 Tbsp reduced-fat Mexican cheese
blend
4 whole-grain buns
salt and black pepper, to taste
Youll need:
2 Tbsp olive oil
1 lb. extra-lean ground beef
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 tsp chopped garlic
1 can (14.5 oz.) diced tomatoes
1 can (8 oz.) tomato sauce
cup water
2 Tbsp red wine vinegar
1 Tbsp Worcestershire sauce
cup chili powder
1 Tbsp ground cumin
1 tsp ground coriander
tsp crushed red pepper flakes
salt and ground black pepper
1 cup grated cheddar or Monterey
Jack cheese
What to do:
1. In a large bowl, whisk the egg. Add
everything else and mixyour hands
are the best tooluntil well blended.
Form the meat into four patties. Place
the burgers on a grill pan or nonstick
skillet thats heated over medium-high.
Cook for 6 minutes per side or to the
desired level of doneness.
What to do:
1. Heat the olive oil in a large pot over
medium heat. Add the ground beef and
cook until browned.
2. Add the bell peppers, garlic, tomatoes,
tomato sauce, water, vinegar, Worcestershire, chili powder, cumin, coriander,
and pepper flakes and mix together.
Cover and simmer, stirring occasionally for 20 to 30 minutes, until desired
thickness. Taste, and season with salt
and pepper. Serve with grated cheese
sprinkled on top.
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