Sie sind auf Seite 1von 8

BREAKFAST What to eat after Prep Week?

Here are some recipes and other food ideas to try that follow the general guidelines set out in The Belly Off! Diet book. Use these meal ideas in conjunction with Belly Off! Basic 8-week meal plan. Swap out certain dinners, lunches and snacks with these sample meals to add variety to the plan. As you become more familiar with the principles of healthier eating, youll be able to add your own favorite recipes to your weekly menu. (Some of the ideas below are so simple, they dont require instructions. Others do.) Veggie Scramble

y y y y y y y

2 large eggs 2 large egg whites 2 cups spinach, cooked down before adding eggs cup mushrooms, sliced 2 slices whole wheat bread, toasted 1 pat butter 2 tsp all natural fruit spread

Serves: 1 Prep Time: 5 minutes Cook Time: 5 minutes Directions:

y y y y

Heat a small nonstick skillet over medium heat. In a small bowl, whisk together eggs and egg whites until fluffy. Set aside. Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set. Add mushrooms and peppers, season with salt and pepper and continue to scramble until eggs are cooked.

Cereal and fruit

y y y y

1 cups Bran Flakes 8 fl oz organic skim milk 1 medium banana, sliced 1 Tbsp sliced almonds

Tropical Smoothie

y y y y y y

cup nonfat Greek style yogurt cup frozen pineapple chunks 1 oz vanilla whey protein powder whole wheat English muffin, toasted 1 pat butter 2 tsp honey

Directions: For added volume, add four ice cubes to the blender before mixing the yogurt, fruit and protein powder.

Oatmeal with fruit and nuts

y y y

1 cup oatmeal 2 Tbsp chopped walnuts 1 pear, chopped

Fruit and Granola

y y y y

1 cup chopped cantaloupe 1 cup strawberries, sliced cup low fat granola 6 oz nonfat, plain yogurt

Egg Sandwich

y y y y

2 whole eggs + 2 egg whites, scrambled 1 slice Canadian bacon 1 slice tomato Whole wheat English muffin, toasted

2-Minute Power Breakfast

y y y

Sprouted grain English muffins 1 Tbsp natural peanut or almond butter 1 banana

LUNCH

Greek Salad

y y y y y y y

3 cups spinach 1 cup tomato, chopped 1 oz feta cheese, crumbled 1/3 cup canned chick peas (rinsed /drained) 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 small orange

Mediterranean Feast in 10 minutes

y y y y y

1 large whole grain pita 4 slices roasted eggplant 2 tsp Dijon mustard cup shredded lettuce 2 cups lentil soup

Directions:

y y y

Place slices of roasted eggplant inside a large pita. Add mustard and shredded lettuce. Serve with 2 cups lentil soup.

Belly Off! PBJ

y y y y

2 Tbs natural peanut butter cup frozen fruit, defrosted and mashed (to use as jelly) 2 slices whole grain bread 1 cup organic milk

Turkey Sandwich

y y y y y y

2 slices multigrain bread 3 oz roasted turkey breast, low sodium roasted red pepper 3 Tbsp hummus cup baby spinach 1 medium apple

Grilled Tuna Salad

y y y y

4 oz grilled tuna 3 cups spinach 1 cup carrots, chopped 2 tsp sesame oil + 2 tsp lime juice

Directions:

y y y

Mix the chopped carrots and the spinach together. Top with sliced grilled tuna. Drizzle mixture of sesame oil and lime juice over all.

Rice and Bean Wrap

y y y y y y

1 (8 in) whole wheat flour tortilla 1 slice low fat cheddar cheese cup cooked brown rice cup black beans, canned cup sliced bell pepper cup salsa

Serves: 1 Prep Time: 5 minutes Cook Time: 1 minute Directions:

y y

Top tortilla with cheese rice, beans, pepper and salsa. Roll up tightly and microwave for one minute to heat.

Soup and Stuffed Potato

y y y y y

2 cups low salt vegetable soup 1 baked potato, skin on Steamed broccoli Salsa Small handful cheddar cheese

DINNER Grilled Salmon

y y y y

5 oz wild salmon, grilled with 1 tsp olive oil and 1 tsp chili powder 1 cup steamed broccoli with lemon juice 1 medium baked sweet potato 2 tsp low fat sour cream, sprinkled with chili powder

Shrimp Pesto

y y y y y

1 cup cooked whole wheat pasta 1 Tbsp basil pesto, prepared 4 oz cooked shrimp cup cherry tomatoes, halved 8 oz organic low fat milk

Directions:

y y y

Toss the cooked pasta with the basil pesto to coat evenly. Add cooked shrimp and cherry tomatoes and toss to distribute. Serve with 1 cup organic low-fat milk.

Shrimp and Rice

y y y y

6 oz cooked shrimp 1 cup cooked brown rice pasta 1 cup steamed broccoli 2 Tbsp chopped sundried tomatoes (packed in oil)

Chicken Stir Fry

y y y y

5 oz skinless chicken breast, cut 2 tsp canola oil 1 clove garlic, minced 1 cup sliced mushrooms

y y y y

1 cups green beans 2 Tbsp low sodium soy sauce 1 Tbsp hoisin sauce cup cooked quinoa Prep Time: 10 minutes Cook Time: 10 minutes Serves: 1

Directions:

y y y y y

Heat a wok or large pot over high heat. Add oil and garlic and saut for 10 seconds. Add chicken and 1 Tbs soy sauce, toss and cook for 2 minutes. Add vegetables, hoisin sauce and remaining soy sauce. Lower heat slightly. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender.

Grilled steak pita

y y y y y

4 oz grilled flank steak 2 cup steamed green beans 2 tsp olive oil 2 tsp lemon juice 1 whole wheat pita (4 in)

Vegetarian Chili

y y y y y y y y y y y

1/3 Tbs olive oil 1/3 onion, chopped 1/3 green bell pepper, chopped 1 garlic clove, minced 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder cup button mushrooms, chopped 1/3 (28-ounce) can whole crushed tomatoes with liquid, no salt added 1/3 (15 oz) can black beans, rinsed and drained 1/3 (15 oz) can kidney beans, rinsed and drained 1/3 cup whole kernel corn, frozen 15 baked tortilla chips Serves: 3 Prep time: 15 minutes Cook time: 40 minutes

y y y y y

Heat oil in a large pot over medium-high heat. Add onion and pepper and cook for 3-4 minutes. Add garlic and spice mix and continue to cook for an additional 5 minutes. Add mushrooms, tomatoes, beans and corn ; stir and bring mixture to a boil. Reduce heat to medium and simmer uncovered for 20 minutes, stirring occasionally.

Turkey Burger Wrap

y y y y y y

1 slice low fat Swiss cheese 1 Spinach Flour tortilla (10 in) 1 Tbs BBQ sauce cup shredded cabbage 1 cup sliced cucumber 2 tsp olive oil and 1 tsp balsamic vinegar

SNACKS Any of the following healthy foods make terrific mid-morning or afternoon snacks. 1. 2. 3. 1 medium apple 1 handful raw almonds 1 medium pear 1 handful raw walnuts 1 slice whole grain bread 1 Tbsp all natural peanut butter 1 banana 4 oz low fat yogurt 1 scoop protein powder cup blueberries 1 slice cheese 3 oz roasted turkey breast (deli sliced) Spicy mustard 2 Tbsp almond butter 1 cup blueberries, with almond butter drizzled on top 1 cup grapes cup cottage cheese 2 hardboiled eggs 1 cup strawberries 1 handful raw almonds

4. 5.

6.

7.

8.

9.

Orange-Banana Smoothie o 1 medium banana o 1 scoop protein o 8 oz 100% orange juice 10. cup hummus 1 cucumber, sliced

11. 8 oz plain Greek yogurt 2 tsp honey 12. Strawberry Protein Shooter o 1 oz vanilla protein powder o cup frozen strawberries o 8 fl oz apple juice, unsweetened 13. Handful whole grain crackers (like Triscuits) 1 clementine 1 oz low fat cheddar cheese 14. Handful whole grain crackers (like Triscuits) 1 cup honeydew melon 1 string cheese 15. 6 oz non-fat yogurt 1 medium orange 16. Post Workout Shake o 8 oz low-fat organic milk o 1 TbspS honey o 1/3 cup frozen blueberries o 1 small banana o 1 oz vanilla protein powder