If you follow Amy's example
and eat less meat and more fruits, veggies and whole grains, you'll lose
weight without even trying. |
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Breakfast: 1/2 med. grapefruit 1/2 cup low fat cottage cheese 1 English muffin, toasted, topped with all fruit spread Lunch: Mexican baked Potato top 1 med. baked potato with 1/2 cup kidney beans, drained, and nonfat yogurt, 2 Tbsp.salsa 2 oz.mixed dried fruit Snack: 1/2 cup reduced-calorie chocolate pudding Dinner: 1 veggie burger,broiled or grilled,on toasted hamburger bun 1 dill pickle 2 cups mixed salad greens with 1 Tbsp calorie-reduced Italian dressing Day Totals :1,205 cal. 16 g.fat 12% cal.from fat |
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Breakfast: 1 orange 1 bagel, toasted, spread with 2 Tbsp.low-fat cream cheese Lunch: Cottage Cheese Fruit Plate top 1/2 cup low fat cottage cheese with 1/2 small pear,chopped,and 1 cup drained water packed pineapple 3 graham crackers 1/2 cup apple juice mixed with 1/2 cup seltzer Snack: 2 rice cakes spread with 2 tsp. peanut butter and topped with 1/2 sliced banana Dinner: 1 serving Corn Cakes with salsa and beans (see recipe) Spinach Salad toss 1 cup chopped fresh spinach with 1 cup sliced mushrooms, 1/2 cup chopped red pepper and 1 Tbsp fat free French dressing 3 small breadsticks Day Totals: 1,201 cal. 15g.fat 11% cal.from fat |
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Breakfast: 1 large shredded wheat biscuit mixed with 3/4 cup low-fat milk, 1/2 sliced banana,and 1 Tbsp. raisins Lunch: Mediterranean Pasta Salad toss 1 cup chilled cooked pasta with 1 large tomato, chopped; 1/2 cup cucumber,chopped, 2 Tbs. red onion, chopped, and 1/4 cup garbanzo beans. Toss with 2 tsp.red wine vinegar and 1 tsp.olive oil 1 sourdough roll Snack: 1 cup unsweetened applesauce 4 vanilla wafers Dinner: 1 serving Hearty Lentils and Rice ( see recipe ) 1 cup cooked green beans with lemon wedge Day Totals: 1,203 cal. 15 g.fat 11% cal.from fat |
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Breakfast: 1 cup plain nonfat yogurt topped with 3/4 cup canned peaches,drained 1 slice raisin bread,toasted and topped with 1 tsp.raspberry all-fruit spread Lunch: 1 serving Veggies and Tofu ( see recipe ) 1 (2oz) round pita bread,toasted 1 (6 oz) can vegetable juice Snack: 3 cups air-popped popcorn 1 apple Dinner: Mushroom Linguine cook 1/2 cup tomato sauce with 1/2 cup canned mushrooms,drained, and 1 tsp. each oregano and basil; serve over 1 cup cooked spaghetti 1 slice Italian bread 1/2 cup steamed broccoli w/ lemon wedge 1 serving low calorie hot chocolate Day Totals: 1,206 cal. 16 g.fat; 12%cals.from fat |
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Breakfast: 1 cup orange juice 3/4 cup bran flakes mixed with 1/2 cup low fat milk and 1/2 banana,sliced Lunch: 1 cup split pea soup 2 slices rye crispbread 1 cup strawberry non-fat yogurt Snack: 1 serving Low-fat chocolate cake (see recipe) Dinner: 1 serving Pasta with Creamy Walnut sauce (see recipe) 2 cups mixed salad greens tossed with tomato, cucumber,chopped, 1 Tbsp.reduced calorie Italian dressing Day Totals: 1,202 cals; 15 g.fat; 11%cals.from fat |
Amy's Recipes
Corn Cakes With Salsa and
Beans
1 pkg.
(10 oz) frozen corn kernels, thawed and drained
1/4 cup yellow cornmeal
4 Tbs.chopped fresh cilantro,
divided
1 tsp salt,
divided
3/4 tsp.
pepper, divided
2
eggs, lightly beaten
1 tsp. olive oil
1 can (15 oz) black beans, drained and rinsed
1 orange, peeled, sectioned and
chopped
1 med.
tomato,chopped
2
scallions, chopped
1
Tbs. lime juice
1 tsp
lime zest
1/2 tsp.
cumin
1/2 tsp. red
pepper flakes
For corn cakes, in bowl combine
corn, cornmeal, 2 Tbs. cilantro, 1/2 tsp.salt and 1/4 tsp. pepper; stir in eggs.
Spray non-stick skillet with cooking spray. In same skillet heat oil over
med-high heat. Drop batter in batches by 1/4 cupfuls into skillet; cook until
lightly browned, about 5 minutes per side. For salsa, in bowl combine remaining
ingredients.
Makes 4 servings. Per serving :241 cals.15
g.fat107 mg.chol.44 g.carbs.881 mg.sodium
Preparation time
35 minutes
Hearty Lentils And
Rice
1 cup
lentils
2 tsp.olive
oil
1 green pepper,
chopped
1 small
onion, chopped
1
carrot, diced
1
Tbs.lime juice
1 1/2
tsp.ground cumin
1
clove garlic,minced
1
tsp.dried oregano
1/8
tsp cayenne pepper
3/4 tsp. salt
1 cup uncooked brown rice
1/4 cup chopped fresh parsley
2 Tbs. nonfat plain
yogurt
In saucepan over high heat bring 3
cups water to a boil. Reduce heat to medium. Add lentils; cook till tender,
20-25 minutes.
Drain;
set aside. Meanwhile in skillet heat oil over medium heat. Add next 8
ingredients; cook until vegetables soften, about 7 minutes. Add salt and 2 1/4
cups water; bring to a boil. Stir in rice; reduce heat to low. Cover and simmer
until rice is tender, about 45 minutes. Remove from heat; fluff with fork. Stir
in parsley and reserved lentils; serve topped with yogurt.
Makes 6 servings. Per serving : 255 cals.12 g.protein 2 g. fat. 0
mg.chol. 48 g.carbs.282 mg.sodium
Preparation time 25
minutes
Vegetables And
Tofu
1 lb.
Tofu, cut into 1" cubes
1/4 cup fresh chopped cilantro
Juice and grated zest of 1
lemon
2
Tbs.honey
1 Tbs.
minced fresh ginger
2
tsp. sesame oil
1 1/2
tsp soy sauce
3/4
tsp. salt
1/4 tsp.
pepper
1 med.
zucchini, abt. 1 1/2 lbs, cut into 1 1/2" cubes
1/2 large eggplant abt. 1/2 lb. peeled and
cut into 1 1/2" cubes
1 red or green pepper, cut into 1"pieces
In bowl combine tofu with next 8
ingredients; marinate 30 minutes. Add zucchini, eggplant and pepper; toss to
coat. Position broiling rack 4 inches from heat source; preheat broiler. Thread
tofu and veggies on skewers; broil, turning occasionally, until veggies are
softened slightly, 14-16 minutes. Transfer to serving platter.
Makes 4 servings. Per serving: 188 cals. 12 g.protein. 8 g.fat. 0
mg.chol. 22 g.carbs. 544 mg.sodium
Preparation time 15
minutes, ready to serve 1 hour
Low-Fat Chocolate
Cake
1
orange
4 egg
yolks
1 cup superfine
sugar,divided
1 1/2
tsp. vanilla
2/3 cup
cake flour
2/3 cup
cocoa powder
1/2 tsp.
salt
1/4 tsp.baking
soda
6 egg
whites
1/4 tsp. cream
of tartar
Preheat
oven to 350 degrees. Squeeze 2 Tbs.juice and grate 1 tsp. zest from orange. Line
bottoms of two 8" round buttered cake pans with buttered wax paper. In bowl with
mixer at high speed beat yolks till frothy. Beat in 1/2 cup sugar, 1 Tbs. at a
time; beat in orange juice and zest and vanilla. In another bowl combine flour,
cocoa, salt and baking soda; reserve. In clean bowl with clean beaters beat egg
whites till frothy. Add cream of tartar, beat till soft peaks form.Gradually add
remaining sugar.beat still stiff peaks form. Fold 1/3 egg whites into yolk
mixture until combined; fold in remaining whites. Sift 1/3 flour mixture into
egg mixture; fold till combined. Repeat folding with remaining flour
mixture.Divide batter between pans, level with spatula. Bake 20-25 minutes, or
till cake pulls away from sides of pan and toothpick inserted comes out
clean.Cool in pans on wire rack. Remove from pans;cool completely on
racks.
Frosting
1 cup cold skim milk
2 pkgs. (1.3 oz each) non-fat whipped topping mix
3 Tbs. unsweetened cocoa
powder
2
tsp.chocolate extract
Fresh raspberries, optional
In bowl with mixer at low speed,beat
milk,whipped topping,cocoa and chocolate extract until blended. Increase speed
to high; beat until topping thickens and peaks form, about 9 minutes. Place one
cake layer on serving plate, spread with 1 cup frosting. Use remaining frosting
to frost tops and sides of cake. Garnish if desired.
Makes 12 servings. Per serving: 178 cals. 5g.protein. 4 g.fat. 71
mg.chol. 31 g. carbs. 148 mg sodium
Prep Time: 40 minutes
Ready to eat 1 hour and 55 minutes
Pasta With Creamy Walnut
Sauce
2 oz.
rotini
12 sun-dried
tomatoes
1 cup
boiling water
4 Tbs.
walnuts, lightly toasted, divided
1 cup nonfat ricotta cheese
3/4 cup skim milk
1 Tbs.Dijon mustard
2 cloves garlic,
minced
1 1/2
tsp.lemon juice
1/2
tsp salt
1/4 tsp
pepper
1/4 cup
chopped fresh parsley
Cook pasta according to package directions, drain. Meanwhile, in small
bowl combine tomatoes with water. Soak 2 minutes; drain and chop. In blender
combine 3 Tbs. walnuts with next 7 ingredients; puree until smooth. In large
bowl combine pasta with ricotta mixture, chopped tomatoes and parsley; toss
until combined. Sprinkle with reserved walnuts.
Makes 6
servings. Per serving: 312 cals. 16g. protein. 4g.fat. 0 mg chol. 51 g. carbs.
330 mg. sodium
Preparation time : 15 minutes
Ready to serve in 25 minutes
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