Burn Fat

Burn Off That Fat
A Unique Compilation Of Metabolism

Boosting Recipes
Take Control Of Your Weight Issues Permanently
By Marie K Gordon
http://www.howtoloseitfast.com
© 2004-2007 Business Arena 59 Glebe Street East Kilbride Glasgow Scotland United Kingdom G74 4LY
All Rights Reserved. Tel: 01355 524416 sales@businessarena.org.uk
Unauthorised Reproduction Prohibited
T
TAAB
BLLE
EOOF
FCCO
ONNT
TEEN
NTTS
S
Introduction Fresh & Tangy Salad
Salad Recipes
Some Words on Metabolism Tangy Yoghurt & Chicken Pasta Salad
Supreme Chicken Salad
Breakfast Sweet Tuna Pasta
Mexican Black Bean & Rice Salad
Spaghetti Oriental Salad
Breakfast Recipes Sweet Potato Salad
Scottish Delight Old Fashioned Potato Salad
Energy Bursting Oats Tuna Pasta Salad
Bursting Burritos
Fast Breakfast Muffins Delightful Zesty Sauces & Soups
Roly Poly Pancake
Speedy White Omelette
Egg & Cheese Potato Slice Surprise Sauces & Soups Recipes
French Toast Yogurt No Guilt Gravy
Oatmeal Pancakes Turkey Sweet Potato & Corn Soup
Chicken Linguine Oriental soup
Creole Mustard Sauce
Simple Lunches and Dinners Horseradish Ranch dressing
Mayonnaise & Basil Sauce
Lunch and Dinner Recipes Tomato Salsa
Roast Turkey Breast
Yummy Turkey Dinner Irresistible Desserts
Delicious Kebabs
Savoury Chilli & Chicken
Pork Medallions with Whisky Glaze Dessert Recipes
Salmon Teriyaki Fruity Low Fat Yogurt Dip
Garlic White Wine Tuna Steaks Banana & Strawberry Gelatine Dessert
Black Bean Tuna Salsa Apple Berry Delight
Chicken Kebabs Cinnamon Bread Pudding
Ginger & Chilli Salmon Steaks Peach & Rosemary Cobbler
Rosemary & Garlic Chicken in White Wine Wild Strawberry Gelatine
Turkey Burgers Pineapple Cheesecake
Sweet & Spicy Chicken Scrumptious Chocolate Wafers
Stuffed Chicken Breasts Café Mocha
Thai Turkey Stir Fry Tapioca Pudding With a Kick
Turkey & Cheese Frittata
Chilli Steak Cheese Burgers Final Word
Savoury Steaks
Spicy Turkey Burgers
Vegetable Stir Fry
Chicken Curry Tomato Pasta
Tuna Stuffed Tomatoes
Stuffed Tomatoes
Lemon & Garlic Swordfish
2
IIN
NTTR
ROOD
DUUC
CTTIIO
ONN
In today’s society the pressure is really on to
look slim and be healthy. We see it
everywhere magazines media etc…
We also see weight loss ideas everywhere
and which ones do we choose and trust.
Unfortunately that is a question only Losing Weight is

you can answer because what Not Rocket
appeals to you may not appeal to Science!
others. The only thing I can say is
It takes 3500 to
that the majority of diets do work if
add a pound to
you can stick to them, I’m honestly your weight so it
not sure about some pills and is simple maths
potions. term you must eat
3500 calories less
In my experience you have to be in it to lose one pound,
or you can jog
for the long haul, by proper diet and
around the
exercise. neighbourhood for
one hour every
But as I mention in my latest book day of the week!
launched in January 2005 “Your
Fastest Way to Permanent Weight
Loss”, I am a do it now gal, and that is why I researched to
find the quickest way to get results (14lbs in one week!!!),
which gave me the incentive to carry on, and stick to healthy
eating regime.
In truth the pressure is really on to be your ideal weight, but

for most of us it is a constant struggle.
However with these fabulous metabolism boosting recipes,

you can eat healthy nutritious meals that you will enjoy! Your
favourite foods will not be a sin and will keep you in great
shape.
These carefully selected recipes will show how you can eat
well balanced meals full of flavour that really will incinerate
the fat!
3
I have devised this book to hopefully make your struggle a
little bit easier.
You do not have to miss out on some of your favourite food

just put a little bit of thought put into making them.
I don’t know about you but I do not have the time to spend
toiling over a hot stove for hours.
Most of the recipes in this book will Muffin Mania
only take on average about 20
If you buy a muffin
minutes to prepare.
from a coffee shop or
It would probably take more time supermarket it can have
to order some fast food and have it as much as 800 calories
delivered, so in fact this is probably per muffin. Try making
quicker and a lot healthier. After all them yourself replace
you do know exactly what’s in it! ingredients with low-
fat, low-sugar
alternatives, put some
It just takes a little organization to bran in them and plenty
shop for the products needed so of fruit! You will more
they are at hand for you to prepare. than half the calories
and really enjoy them.
Believe me when you start to put And they are really
quick to make
some order in your life you
automatically feel more in control,
and you will be surprised at how
much better you feel!
I really do wish you success and luck with your weight loss.
Best wishes,
Marie K Gordon.
4
S
Soom
mee W
Woorrd
dss O
OnnM
Meettaab
boolliissm
m
No doubt you have often asked yourself why some

of us have higher metabolic rates than others. It is
just a fact that certain people by virtue of their
genetic makeup, burn a higher than average
amount of calories per day. (aren’t they lucky!)
Unfortunately you cannot change your genes, but

they are not the only factor that determine how
fast you burn calories
Other factors that you also have to take into account are your
age, hormones, how much fat and muscle you carry, and
what you eat and how often. The amount of exercise that
you do also influences your metabolic rate.
Estrogen for example sends fat to areas where we do not

want it to, and it also has a role in our metabolism which can
also affect our appetites.
We also see our metabolic rate drop as we age. After the

age of 30 on average, we can expect our metabolism to slow
anywhere from 2 to 4 percent every ten years. This is an
inevitable consequence of ageing but the
slowdown is most pronounced in those of us
who stop exercising and thereby lose calorie
hungry muscle tissue.
Women’s metabolic rates slow even further

after the menopause. They produce less of the
sex hormone progesterone, and when
progesterone levels drop body temperature
tends to drop also! Since their bodies need
less fuel to maintain a lower temperature, (in
the same way that a furnace needs less fuel to
maintain a lower temperature), they burn fewer
calories.
5
They should not despair though, if they control carefully what
they eat and how often, and keep doing some exercise, they
will be able to maintain a good control of their metabolic
rates.
Now we have a basic understanding on how metabolism

rates can effect our weight loss.
6
B
Brreeaakkffaasstt
What your mother told you is true!

Breakfast is the most important meal of the day!
Your body has actually been in a fasting state while you were
sleeping so choosing the proper type of breakfast can really
help to speed up your weight loss.
Scientists now know that by simply eating breakfast you can

speed your metabolism up by five percent. A five percent
boost in metabolism can help you lose ten pounds in a year
I was one of those people that used to skip breakfast and as

a result by 11am would be absolutely ravenous and eat all
sorts of junk. I just kept piling on the pounds, so eventually I
realized I had to take control of myself, and start a more
sensible routine.
I started to eat cereal for my breakfast and thought I was

being good. To my horror though, I discovered that the
cereal was acting as a “trigger food”, and I was usually
hungry less than an hour after eating, which defeated the
whole purpose of having breakfast.
The reason for this as I discovered through my research,

was that the amount of carbohydrates combined with the
sugars in the cereal and hardly any protein, played havoc
with my system.
So just by making the right food choices first thing in the

morning will help you feel more energetic, and you will see
that waist line going down faster. You will also feel more
positive and enthusiastic about the day ahead of you!
The breakfast recipes which I have included in this section

are the best combination of carbohydrates, protein and fat.
They will kick-start your day and make you feel more
satisfied.
7
Within a few days therefore, you will really start to look and
feel healthier.
These recipes will really get your taste buds sizzling!
Enjoy.
Bad Habits
• Skipping meals.
• Eating junk food.
• Eating between meals.
• Snacking on high sugary
foods.
• Eating when you are sad or
worried.
• Eating on the go.
8
S
Scco
ottttiissh
hDDeelliig
ghhtt
Per Serving
Prep Time 3 minutes
Serves 1 Calories 564.23
Fat 14.03g
Carbs 62.40g
Protein 56.65g
½ Cup Oatmeal
1 Cup Skimmed Milk
1 Tablespoon All-Natural Peanut Butter
1 Packet Splenda
1 Scoop Vanilla or Chocolate Protein Powder
Mix oatmeal, milk and peanut butter and Splenda in a

bowl.
Microwave on high power for one minute or until cooked.
Mix in protein powder, stir and enjoy.
9
E
Enneerrg
gyy P
Pllu
uss O
Oaatt
Prep Time 3 Minutes Per Serving

Serves 1
Calories 328
Fat 10g
Carbs 30g
Protein 31g
1 Packet Instant Oatmeal

½ Cup Skimmed Milk
1 Scoop Protein Powder
½ Ounce Sunflower Seeds (Shelled)
Prepare instant oatmeal following directions on package.
While the oatmeal is cooking, blend together milk and

protein powder.
When the oatmeal is cooked, stir in milk with the protein

powder and add the sunflower seeds.
10
B
Buurrssttiin
nggB
Buurrrriitto
oss
Per Serving
Prep Time 15 Minutes
Serves 2 Calories 304.41
Fat 2.64g
Carbs 27.05g
2 Cups Egg Substitute Protein 41g
½ Cup Non-fat Cottage Cheese
½ Cup Mushrooms
½ Cup Onions Diced
½ Red Pepper (Trimmed and Diced
2 Whole Wheat Tortillas
2 Ounces Low-fat Cheddar Cheese (Grated)
Low-fat Salsa
Black Pepper to Taste
Non-stick Low-fat Cooking Spray.
Whisk together the eggs, cottage cheese and pepper in a

small bowl and put to the side.
Place tortillas in a warm oven
Spray a saucepan with some low-fat cooking spray and

place over a medium high heat until hot.
Saute onions, mushrooms and red peppers until soft.
Pour egg mixture over vegetables and cook until firm.
Place half the vegetable and egg mixture in the centre of

each burrito.
Roll and top with cheese and salsa.
11
F
Faasstt B
Brreeaakkffaasstt M
Muuffffiin
nss

Serves 6
4 Egg Whites or Equivalent Egg Substitute

3 Ready to Drink Protein Shakes
Per Serving
1 ½ Cups flour
1 ½ Teaspoons Baking Powder Calories 138
½ Teaspoon Salt Fat 3.08g
½ Cup Splenda Carbs 17.42g
Non-fat Cooking Spray Protein 17.53g
Preheat oven to 350 degrees.
Mix eggs and protein drinks together in a bowl and put

aside.
Blend flour, baking powder, salt and Splenda in another

bowl.
Add the two liquid ingredients together and stir until

slightly moist.
Spray a 12 cup muffin pan or two six cup muffin pans with
non-fat cooking spray.
Add muffin mixture.
Bake for about 15 minutes or until knife comes out clean

when inserted in the centre of the muffin.
12
R
Roollyy P
Poollyy P
Paan
nccaakkee
Per Serving
Serves 1
Calories 592.64
Fat 9.8g
6 Jumbo Egg Whites Carbs 72.12g
1 Rounded Teaspoon Pancake Mix Protein 74.72g
1 Tablespoon Oatmeal
1 Tablespoon Splenda
½ to 1 Scoop Vanilla Protein Powder
Sprinkle of Cinnamon
Calcium Enriched Orange Juice
Non-stick Cooking spray
Mix the egg white, pancake mix, oatmeal , cinnamon and

Splenda in a bowl or blender.
Add orange juice and protein powder.
Blend ingredients until smooth.
Pour mixture into a heated frying pan sprayed with low-fat

cooking spray.
Cook in medium heat for 10 minutes
Flip and cook until golden brown.
Top with low calorie syrup or sugar free jam and roll up.
13
S
Sppeeeed
dyy W
Whhiittee O
Ommeelleettttee
Prep Time 8 Minutes
Serves 1
Per Serving
2 Egg Whites
1 Whole Egg Calories 298
Fat 6g
1 Tablespoon Shredded Low-fat
Carbs 34g
Cheddar Cheese Protein 27g
2 Tablespoons Skimmed Milk
1 Small Whole Wheat Bagel
Non-fat Cooking Spray
Beat egg whites and whole egg with skimmed milk.
Pour eggs into a skillet lightly coated with non-fat spray, and
cook until spray, then flip over and cook for another minute.
Top with cheese and melt.
Serve with toasted whole wheat bagel.
14
E
Eggg
g&&C
Chheeeessee P
Poottaatto
oSSlliiccee S
Suurrp
prriissee

Serves 1
Per Serving
1 Medium Sliced Baked Potato Calories 311

1 Tablespoon Low-fat Shredded Fat 1g
Cheddar Cheese Carbs 53g
4 Scrambled Egg Whites Protein 22g
Cut the potato into half inch slices and microwave for two
minutes or until tender.
Arrange sliced potato on oven safe plate. Top with low-fat

shredded cheddar cheese and place under grill until
cheese is bubbly and slightly brown.
Serve with the four cooked scrambled eggs.
15
F
Frreen
ncch
hTTo
oaasstt Y
Yoog
ghhu
urrtt
Per Serving
Prep Time 8 Minutes
Serves 1 Calories 421
Fat 8g
Carbs 41g
1 Egg White Protein 44g
1 Whole Egg
1 Tablespoon Skimmed Milk
1 Tablespoon Fat-free Vanilla
Yoghurt
2 Slices Whole Wheat Bread
Cinnamon
Vanilla Extract
Beat together the skimmed milk, a few drops of vanilla

flavouring, cinnamon, egg white and the whole egg.
Dip the slices of whole bread into the mixture, coating both
sides.
Spray the non-fat cooking spray onto a skillet and heat, then
place the coated slices onto the skillet. Brown both sides.
Serve hot with the fat-free vanilla yoghurt.
16
O
Oaattm
meeaall P
Paan
nccaakkeess

Serves 1
Per Serving
1 Rounded Teaspoon Pancake Mix Calories 315.17

1 Jumbo Egg Whites Fat 4.29g
1 Packet of Instant Oatmeal Carbs 41.92g
Protein 26.84g
Non-stick Cooking Spray
Put pancake mix, egg whites and oatmeal in a blender

and blend until smooth.
Pour mixture into a heated pan sprayed with non-stick

cooking spray.
Cook on medium heat for 10 minutes. Flip over and cook

until done.
17
S
Siim
mppllee L
Luun
ncch
heess A
Annd
dDDiin
nnneerrss
These fabulous recipes for lunches and dinners

will really keep you really motivated so that you
will stick to your healthy eating regime.
The recipes are so so simple, and the taste is fantastic. It is

hard to believe that you can eat this good, and still be able to
burn fat faster than you have ever done before.
I would suggest that where dishes are marinated to prepare

them the night before to save some time.
You will probably know by now that getting the right

nutrients in your diet is the key to really speed up your
metabolism and in turn burn off fat.
Just choose what you are in the mood for from the tasty
recipes. Follow the step by step instructions and enjoy!
If you have a busy lifestyle, you may well decide that it is

simpler to make all your meals at the weekend and to label
and freeze them.
I found that this worked for me, so I then only had to put
them in the microwave after I finished work.
This should mean that you will not be tempted to snack

whilst preparing meals from scratch. If you are anything like
me I would be constantly snacking if I let myself.
Enjoy these wonderful lunches therefore, I do think that you

will find that you are truly spoiled for choice, and that can’t be
a bad thing can it!
18
R
Rooaasstteed
dTTu
urrkkeeyy B
Brreeaasstt
Serves 12
1 Four Pounds Boneless Per Serving

Skinless Turkey Breast
2 Garlic Gloves (Diced) Calories 287
Fat 11.20g
1 Teaspoon Dried Thyme Carbs 0.36g
½ Teaspoon Dried Rosemary Protein 43.43g
2 Teaspoons Lemon juice
½ Teaspoon Black Pepper
1 Pinch Salt
1 Cup Fat-free Chicken or Turkey Broth
Rinse turkey breast and pat dry,
Trim off excess fat.
Slit the side of the turkey breast and insert the garlic.
Mix the lemon juice, thyme, rosemary, pepper and the

broth in a small bowl.
Brush it over the turkey breast and sprinkle with salt.
Place the turkey breast in a baking dish.
Roast at 350 degrees for 40 to 60 minutes depending on

the size of the breast.
Baste every 10 minutes until done.
19
Y
Yuum
mmmyy T
Tuurrkkeeyy D
Diin
nnneerr

Serves 4
4 Portions Turkey Breast Slices, Uncooked

1 Lemon Sliced Thin
½ Can Cranberry Sauce Per Serving
(Jellied or Whole Berry)
1 Package Stuffing Mix, Prepared Calories 269
With Fat-free Chicken Broth) Fat 7.94g
Carbs 23g
Protein 26.50g
Salt
Black Pepper
Low-fat Cooking Spray
Wash turkey breasts, season with salt and black pepper and
place in a casserole dish which has been lightly sprayed with
low-fat cooking spray.
Layer sliced lemon on top of turkey breast, and add a layer of

cranberry sauce on top of the lemon.
Prepare the stuffing mix using fat-free chicken broth, and layer
the stuffing mix on top of the cranberry sauce.
Cover and bake at 350 degrees for 35 to 40 minutes until

cooked.
20
D
Deelliicciio
ouuss K
Keeb
baab
bss

Serves 4
3 Boneless Chicken Breasts

1 Green Pepper Per Serving
1 Red Pepper
1 Red Onion Calories 207
1 Zucchini Fat 4.50g
Carbs 12.80g
Protein 30.60g
Soya Sauce (To Marinate)
Whole Mushrooms
Cherry Tomatoes
Marinate chicken breasts in soy sauce for 50 minutes (Do this

the night before)
Remove chicken from marinate and make into large cubes.
Slice green pepper red pepper, zucchini and onion.
Place chicken, onion, peppers, zucchini, mushrooms, and

cherry tomatoes on skewers, alternating each food in a
colourful presentation.
Place shish kebabs on the grill, and cook for approximately 10

minutes.
Serve over brown wild rice, and garnish with fresh melon.
21
S
Saavvo
ouurryy C
Chhiillllii &
&CCh
hiicckkeen
n

Serves 4 Per Serving
Calories 788
Fat 11.70g
2 Chicken Carbs 70.9g
1 Jar (48 ounces) White Beans Protein 97.4g
1 Jar (16 ounces) Medium Salsa
1 Tablespoons Cumin
Steam chicken and cut into small cubes.
Place chicken into a sauce pan and add white beans,

salsa and cumin.
Stir ingredients together over medium heat until heated.
Serve with fresh garden salad.
22
P
Poorrkk M
Meed
daalllliio
onnss W
Wiitth
hWWh
hiisskkyy G
Gllaazzee
Serves 4
Per Serving
1¼ Pork Tenderloin
3 Tablespoon French Mustard Calories 375
Fat 13.83g
3 Tablespoon Whisky Carbs 2.5g
¼ Cup Soya Sauce Protein 53.6g
1 Tablespoon Worcestershire Sauce
Brown Sugar
Salt
Black Pepper
Cut pork tenderloin into round medallions, season with salt and
black pepper and put aside.
In a small bowl, mix mustard, whisky, soy sauce, a sprinkle of

brown sugar and Worcestershire sauce.
Add pork medallions to mixture, making sure the meat is

covered.
Marinate in fridge for a few hours (do this the night before).
Grill pork medallions for 10 – 12 minutes, turning frequently.
Serve over brown wild rice with any green vegetable.
23
S
Saallm
moon
nTTeerriiyyaakkii

Serves 2
Per Serving
2 Six Ounce Salmon Steaks
6 Tablespoons Teriyaki Sauce Calories 147
Fat 8.75g
2 Tablespoons Brown Sugar
Carbs 4.90g
Protein 12.01g
Olive Oil
Salt
Black pepper
Mix Teriyaki sauce and brown sugar.
Brush the salmon steaks with olive oil and sprinkle with salt and
black pepper.
Place salmon in a hot non-stick pan.
Cook for 3 minutes on each side/.
Add Teriyaki sauce mixture and cook for a further minute on

each side.
Serve over brown wild rice, and cooked spinach.
24
G
Gaarrlliicc &
&WWh
hiittee W
Wiin
nee T
Tuun
naa S
Stteeaakkss

Serves 2
Per Serving
2 Six Ounce Tuna Steaks
¼ Cup Dry White Wine Calories 293
1 Tablespoon Extra Virgin Olive Oil Fat 9.28g
1 Teaspoon Dried Oregano Carbs 3.80g
2 Garlic Cloves, minced Protein 40.40g
Salt
Black Pepper
In a small bowl mix the wine, olive oil, oregano, salt and black
pepper and the minced garlic.
Mix the mixture thoroughly, and pour over tuna steaks, cover
and put in fridge for 30 – 90 minutes (Do this the night before)
Grill tuna steaks for five minutes on each side.
Serve with new potatoes and broccoli.
25
B
Bllaacckk B
Beeaan
nAAn
nddT
Tuun
naa S
Saallssaa

Serves 2
Per Serving
2 Cans Tuna in Brine
½ Cup Black Beans Calories 323
(Rinsed and Drained) Fat 2.71g
½ Ripe Tomato Carbs 40.10g
½ Large Onion Protein 38.90g
Black Olives
Salsa
Drain the two cans of tuna and place in a bowl.
Chop the tomato, onion and olives.
Mix all ingredients into the tuna.
When ready to serve top with the salsa
26
C
Chhiicckkeen
nKKeeb
baab
bss

Serves 1
1 Chicken Breast (Boneless and Skinless)

4 Mushrooms
½ Green Pepper Per Serving
½ Red Pepper
¼ Onion Calories 226
Fat 4.30g
Carbs 18.1g
Garlic Powder
Protein 30.53g
Black Pepper
Lemon Juice
Marinate chicken breast in lemon juice and black pepper

for 1 – 6 hours (Do this the night before)
Cut chicken breast into cubes.
Slice green pepper, red pepper and onion.
Put the diced chicken, green pepper, mushrooms and

onion onto a skewers, alternating them to make a
colourful display.
Place the skewers onto a grill and sprinkle the garlic

powder and black pepper.
Grill until chicken is thoroughly cooked.
Serve over a portion of brown wild rice.
27
G
Grriilllleed
dLLeem
moon
nSSh
hrriim
mpp

Serves 1
Per Serving
Calories 261
Fat 4.05g
1 Lemon Carbs 9.12g
6 Fresh Shrimp Protein 46.52g
Low-fat Cooking-spray
Extra Spicy Powder or Crushed garlic Herb
Wash and de-vein shrimp. Put the shrimp onto a skewer

leaving a space between each shrimp and spray with the low-
fat cooking spray.
Sprinkle spicy powder or garlic herb on both sides.
Cook on grill or barbecue on high for 3 minutes per side.
Squeeze lemon and pour the lemon juice over the shrimps.
Serve on top of cooked brown wild rice.
Add a portion of steamed vegetables.
28
G
Giin
nggeerr A
Annd
dCCh
hiillllii S
Saallm
moon
nSStteeaakkss

Serves 2
Per Serving
Calories 224
2 Salmon Steaks Fat 8.01g
Carbs 12.6g
2 Tablespoons Peanut Oil Protein 25.35g
1 Tablespoon Soy Sauce
2 Tablespoons Balsamic Vinegar
2 Tablespoons Chopped Onion
1 Heaped Teaspoon Brown Sugar
1 Minced Glove of Garlic
¾ Teaspoon Ground Ginger Powder
½ Teaspoon Dried Red Chilli
Mix together peanut oil, soy sauce, balsamic vinegar, chopped

onion, brown sugar, minced clove of garlic, ground ginger
powder and dried red chilli.
Put the two salmon steaks in a dish and pour mixture over
them.
Cover with plastic wrap and put in the fridge for 30 - 45

minutes. (Best do this the night before).
Grill salmon for 10 -15 minutes.
Serve with a portion of your favorite fruit.
29
R
Roosseem
maarryy &
&G Gaarrlliicc C
Chhiicckkeen
n IIn
n
W
Wh hiittee W
Wiin nee

Serves 4
4 Thin Sliced Chicken Cutlets Per Serving

¼ Sunflower Oil
5 Cloves Minced Garlic Calories 189
Fat 7.34g
1 Tablespoon Rosemary
Carbs 2.74g
1 Tablespoon Parsley Protein 26.87g
1 Teaspoon Salt
1 Tablespoon Black Pepper
¼ Cup White Wine
Put sunflower oil and 5 cloves of garlic in a re-heated pan.

Sauté, being careful not to brown the garlic.
Add rosemary, parsley, salt and black pepper. Simmer for

2 minutes to allow flavours to blend.
Add the white wine and let reduce for about 5 minutes.
Remove from the heat and let cool.
Pour the mixture over the chicken cutlets and let marinate
for 30 – 50 minutes (Do this the night before).
Grill the chicken and serve with grilled potatoes and mixed
vegetables of your choice.
30
G
Grriilllleed
dPPo
ottaatto
o
Serves 1
Per Serving
1 Large Potato
1 Teaspoon Butter Calories 138
½ Teaspoon Chopped onion Fat 4.17g
Carbs 23.97g
Black Pepper Protein 5.38g
Garlic Seasoning
Thinly slice the potato.
Spray cooking foil with non-fat cooking spray.
Place potato slices on the foil and put the butter over
them. Add the black pepper, salt, garlic and the chopped
onion.
Fold the foil and seal.
Cook in the grill or barbecue for 25 – 30 minutes.
31
T
Tuurrkkeeyy B
Buurrg
geerrss

Calories 392
Fat 17.80g
Carbs 20.81g
Protein 35.38g
1 Pound Minced Turkey
½ Packet Golden Onion Seasoning
2 Eggs
4 Whole Wheat Buns
½ Packet Garlic and Mushroom Seasoning
Lettuce
Tomatoes
Onion
Mix minced turkey with the garlic mushroom seasoning

and the golden onion seasoning and also two egg whites.
Mix until fully blended together.
Make into four equal portion sized patties and cook on the
grill.
Serve on whole wheat bun with lettuce, a slice of tomato

and onion.
32
S
Swweeeett A
Annd
dSSp
piiccyy C
Chhiicckkeen
n

Serves 4
Per Serving
Calories 208
2 Whole Chicken Breasts Fat 8.46g
2 Tablespoons Olive Oil Carbs 18.70g
1 Medium Red Pepper Protein 4.03g
1 Medium green pepper
1 8 ounce Can Pineapple Chunks
(Unsweetened)
½ Cup Picante Sauce
2 Tablespoons Chopped Fresh parsley
1 Teaspoon Ground Ginger.
Salt
Lightly salt the chicken breasts.
Heat oil in a large pan over medium heat.
Add the chicken and cook 5 minutes on each side until

light brown or tender.
Remove chicken from pan and keep warm.
Cut the red and green pepper into strips, add the peppers
with the juice, picante sauce, parsley and ginger into the
pan where the chicken was cooked.
Cook until peppers are tender and sauce has thickened,

stirring frequently.
Return chicken to pan and heat through.
Serve on a bed of brown wild rice.
33
S
Sttu
uffffeed
dCCh
hiicckkeen
nBBrreeaassttss

Serves 4
Per Serving
Calories 274
Fat 7.62g
4 Chicken Breast Halves Carbs 22.07g
(Boned and Skinned) Protein 32.41g
½ Teaspoon Ground Black Pepper
¼ Teaspoon Salt
1 Cup Cooked Brown Rice
(Cooked in Chicken Broth)
¼ Cup Chopped Tomato
1 Ounce Finely Shredded Low-fat
Mozzarella Cheese
3 Tablespoons Toasted Rice Bran
1 Tablespoon Chopped Fresh Basil
Season insides of chicken breasts with half the black

pepper and salt.
Mix the rice, tomato, cheese, bran, basil and the

remaining black pepper.
Spoon rice mixture on top of the chicken breasts, fold over

and secure with water soaked toothpicks.
Coat a large pan with non-stick cooking spray and place

over medium - high heat until hot.
Cook stuffed chicken breasts for one minute on each side

or until golden brown.
Transfer chicken to a shallow baking tray and bake at 350

degrees for 8 – 10 minutes or until chicken is tender.
34
T
Thhaaii T
Tuurrkkeeyy S
Sttiirr F
Frryy
Serves 4
Per Serving
1 Large Garlic Clove (Minced)
½ Chilli Pepper (Seeded and Minced) Calories 281
½ Cup Chicken Broth Fat 10.10g
1 Tablespoon Thai Fish sauce Carbs 29.03g
2 Teaspoons Oyster Sauce Protein 23.76g
1 Medium Carrot (Peeled and Sliced)
2 Onions
4 Broccoli Florets
2 Bunched Baby Bok Choy
1 Medium Red Pepper (Chopped)
4 Turkey Breasts (Chopped)
1 Cup Mung Beans
¼ Cup Peanuts (Chopped)
½ Teaspoon Basil
Mix garlic, broth, fish sauce and oyster sauce in a small

bowl.
Heat a large non-stick pan or wok over a high heat, then

add water to heated pan.
Add carrots and onions and stir fry for one minute.
Stir in broccoli, peppers, turkey and bok choy.
Continue to cook for four minutes.
Add broth mixture, basil and mung beans.
Cook for another few minutes, until heated through.
Serve over steamed rice.
35
T
Tuurrkkeeyy A
Annd
dCCh
heeeessee F
Frriittttaattaa
Serves 6
¼ Cup Shallot (Minced)

1 Medium Jar Artichoke Hearts Per Serving
(Drained)
1 Cup Fresh Spinach (Leaves Only, Calories 228
Chopped) Fat 11.70g
Carbs 6.44g
1 Cup Thawed Frozen Peas Protein 23.06g
1 Cup Turkey (Diced)
2 Cups Egg Substitute
4 Slices Fat-free Cheddar Cheese
(Chopped)
¼ Cup Grated Parmesan Cheese
Sauté the shallot with a little water in an 8 inch non-stick

pan over medium heat until the shallot begins to brown.
Add the spinach, peas, artichoke hearts and turkey.
Continue to cook for another 7 minutes, stirring often.
Add the eggs and cheese.
Cook for five more minutes continuously stirring, scrape

the bottom and sides of the pan to loosen cooked egg
mixture.
Remove from heat and place in the oven.
Bake for 10 minutes or until egg mixture is firm. Test by

putting a knife into the middle. If it comes out clean,
without any uncooked egg on it, the frittata is done.
Remove from oven, loosen from the pan and serve frittata
on a platter.
Serve with your favourite low-fat salsa.
36
C
Chhiillllii S
Stteeaakk C
Chheeeessee B
Buurrg
geerrss

Serves 4
1 Pound Lean Steak Mince Beef

¼ Cup Low-fat Chilli Sauce Per Serving
4 Whole Wheat Buns Calories 290
4 Slices Low-fat Cheese Fat 3.63g
1 Medium Sized tomato (Chopped) Carbs 23.12g
1 Small Onion (Diced) Protein 37.69g
1 Egg White
Salt
Black Pepper
Lettuce Leaves
Mix egg white, chilli sauce, onion, tomato and meat into a
bowl.
Shape mixture into four equal patties.
Cook on the grill or barbeque for 8 – ten minutes or until

meat is cooked thoroughly.
Remove from the grill, toast the whole wheat buns.
Place meat onto the whole wheat bun and place a slice of
the low-fat cheese on top with some lettuce leaves, add
some of your low-fat favourite topping.
37
S
Saavvo
ouurryy S
Stteeaakkss
Per Serving
Fat 6.82g
Carbs 2.01g
6 Sirloin Steaks
Protein 24.64g
1 Cup Dry Red Wine
2 Cloves Fresh Garlic (Crushed)
Olive Oil
Salt
Black Pepper
Trim all fat from the steaks.
In a medium bowl mix well the garlic, red wine,

Worcestershire sauce, salt and black pepper.
Pour mix over steaks and put in the fridge for about four
hours to marinate.
Preheat grill or barbeque.
Remove steaks from marinade and pat dry with paper

towels.
Brush lightly with oil and grill for five minutes or until
tender.
Serve with some vegetables to garnish.
38
S
Sppiiccyy P
Poottaatto
oeess

Calories 110
Fat 1.06g
6 Potatoes Carbs 24.69g
2 Tablespoon Chopped Fresh Parsley Protein 3.20g
1 Tablespoon Lemon juice
1 Teaspoon Chilli Powder
2 Tablespoons Olive Oil
Black pepper
Salt
Peel potatoes and slice lengthwise, ½ inch thick.
In a large bowl mix together the fresh parsley, lemon

juice, chilli powder, black pepper and salt.
Place the potato in the mix making sure the potato is well
covered.
Put into the fridge to marinate for 30 minutes.
Remove from fridge and pour the oil over the potatoes.
Pre-heat grill for 5 minutes.
Grill potatoes, keeping them in a single layer for eight –

ten minutes.
Serve with your favourite low-fat dip.
39
S
Sppiiccyy T
Tuurrkkeeyy B
Buurrg
geerrss

Serves 4
Per Serving
1 Pound Fresh Ground Turkey Calories 270

¼ Chilli Sauce Fat 14.80g
Carbs 0.78g
1 Chicken Stock Cube
Protein 30.82g
1 Egg White
Black Pepper
Salt
Mix together the turkey, egg white, chilli sauce and

sprinkle stock cube into the mix and add the salt and
black pepper..
Make the mixture into four equal patties.
Put on the grill and cook for 8 minutes or until desired

tenderness.
Serve with side salad.
40
V
Veeg
geettaab
bllee S
Sttiirr F
Frryy

Serves 4
Per Serving
Calories 120
2 Red Peppers Fat 3.11g
2 Onions Carbs 17.50g
½ Pound Fresh Mushrooms Protein 4.76g
1 Teaspoon Garlic Powder
1 Potato
Salt
Black Pepper
De-seed red peppers and slice lengthwise. Peel and slice

onion.
Slice mushrooms into preferred thickness. Peel and dice

the potato.
Pre-heat a pan or wok with the olive oil in it.
Toss in all the vegetables and cook for ten minutes.
Serve.
41
C
Chhiicckkeen
nCCu
urrrryy T
Toom
maatto
oPPaassttaa
Serves 6
6 Chicken Breasts (Boned and Skinned) Per Serving

1 Onion (Chopped)
3 Teaspoons Curry Powder Calories 366
Fat 4.10g
½ Teaspoon Ground Coriander Carbs 45.03g
¼ Teaspoon Paprika Protein 35.16g
1 15 Ounce Can of Chopped Tomatoes
¼ Cup of Water
1 Tablespoon of Flour
1 Ten Ounce Packet of Fusilli or Spaghetti
(Cooked According To Package Directions)
Dice the chicken breasts.
Spray a large pan with the non-stick cooking spray.
Put the chopped onion into the pan and cook until tender
but not brown. Stir in the curry powder, coriander and
paprika.
Stir in the water and the chopped tomatoes.
Add the chicken and mix. Bring to the boil.
Reduce heat. Cover and simmer for twenty minutes or

until chicken is thoroughly cooked.
Stir together the flour 2 tablespoon cold water in a small

bowl. Add to chicken mixture and stir well.
Cook and stir until the mixture has thickened.
Serve chicken mixture on top of the pasta.
42
T
Tuun
naa S
Sttu
uffffeed
dTTo
ommaatto
oeess

Serves 4
Per Serving
4 Large Tomatoes Calories 70
2 Cans Tuna in Brine (Drained) Fat 0.50g
1 Tablespoon Low-fat Mayonnaise Carbs 3.38g
1 Tablespoon Low-Fat Sour Cream Protein 11.86g
2 Teaspoons Horseradish
1 small Onion (Diced)
Black Pepper
Salt
Fresh Parsley
Carefully slice the tops from the tomatoes.
Using a spoon carefully scoop out the inside of each

tomato and drain. Set aside.
In a small bowl mix the tuna, sour cream, horseradish,

onions, black pepper salt and the tomato pulp.
Divide the mixture equally and put into the tomatoes.
Garnish with parsley and serve.
43
S
Sttu
uffffeed
dPPeep
pppeerrss

Serves 4
Per Serving
Calories 230
4 Green Peppers Fat 4.03g
2 Cans Tuna Chunks in Brine (Drained) Carbs 31.93g
8 Ounce Can Spicy Tomato sauce Protein 15.06g
¼ Cup Low-fat Grated Cheese
1 Cup Brown Short Grain Rice
(Cooked as on package)
Salt
Black Pepper
Remove tops and inside of peppers.
Place the pepper shells in a pot of boiling water for about

15 minutes.
Remove peppers from boiling water and put aside.
Place tuna in a non-stick pan and lightly cook.
Stir in spaghetti sauce, salt, black pepper and rice.
Simmer and stir until mixture is warm
Spoon mixture into cooked peppers and put the cheese

on top.
Serve.
44
L
Leem
moon
nGGaarrlliicc S
Swwo
orrd
dffiissh
h

Serves 2
Per Serving
Calories 317
12 Ounces Swordfish Fat 14.13g
1 Lemon Carbs 2.13g
3 Tablespoons Dry White Wine Protein 40.76g
¼ Teaspoon Garlic Powder
Salt
Black Pepper
In a small bowl put the white wine squeezed lemon juice,

garlic powder, salt and black pepper and mix well.
Pour over the swordfish so that it is completely covered.
In a steamer, steam the swordfish covered with the mix.
Steam until fish flakes with a fork.
Serve with a small baked potato, steamed carrots and

snap peas.
45
F
Fllaavvo
ouurr P Paacckkeed
dSSaan
nd dw
wiicch
heess,,
B urrrriitto
Bu oss aan
nddRRoollll--U
Uppss
These recipes are really good for you to make to take to your
work etc. and they will also save you a small fortune!
The amount of money I used to spend on fast food at lunch

time was utterly ridiculous, especially because it mostly had
no nutritional value whatsoever.
The amount of junk that is in some fast foods is really

horrendous, and you are usually left feeling still unsatisfied
after eating it.
As I mentioned previously, with just that little bit of

organization in your life, you can make yourself really
appetizing packed lunches using the recipes in my book.
That is far more healthy for you, and it will also give you a
much needed boost for the afternoon ahead.
You will soon lose that sluggish feeling and total lack of
energy. In a matter of days you will start to look and feel
good about yourself again.
It is usually best to prepare the ingredients for your

sandwiches burritos or roll-ups the night before. I suggest
that you don’t make up the sandwiches till the morning
though, so that your lunch is much fresher.
Experiment with some of the recipes, change them about so

that you can use them as sandwich fillers. That way it will
keep your meals more exciting.
Remember to try and take some fruit with you for lunchtime
or for a snack. It is all too easy if you are feeling a bit
peckish just to pop over to a Vending Machine, and before
you know it you have probably wolfed down about a 1000
calories in one go.
46
C
Caajju
unnC
Chhiicckkeen
nSSaan
nddw
wiicch
heess

Serves 4
Calories 286
Fat 4.78g
Carbs 18.47g
Protein 30.79g
4 Whole Wheat Rolls

4 Grilled Chicken Breasts
4 Slices Tomato
4 Pieces of Lettuce
½ Cup Cajun Mustard
Salt
Spread Cajun mustard on one side of the whole meal rolls
Add the chicken and the slices of tomato and lettuce.
Sprinkle salt to taste and enjoy.
47
T
Tuurrkkeeyy T
Toorrttiillllaa R
Roollll--U
Uppss

Calories 218
Fat 5.95g
Carbs 19.98g
½ Cup Low-fat Mayonnaise Protein 21.46g
½ Cup Low-fat Chunky Salsa
4 Large Whole Wheat Tortillas
½ Cup Ground Turkey (Cooked)
½ Cup Shredded Low-fat Cheddar Cheese
1 Cup Shredded Lettuce
Salt
Mix the low-fat mayonnaise and the low-fat chunky salsa and
spread on the tortillas
Top with the meat cheese and lettuce
Roll-up and add salt to taste.
48
T
Tuurrkkeeyy &
&VVeeg
geettaab
bllee C
Cllu
ubbS
Saan
nddw
wiicch
h

Calories 381
Fat 7.40g
Carbs 53.96g
12 Whole Wheat Bread Slices Protein 28.96g
(Toasted)
½ Cup Low-fat Mayonnaise
1 Medium Tomato Sliced
½ Pound Roasted Turkey Breast
(Fresh Deli Slice Not Cured Or Packaged)
1 Small Cucumber Sliced
4 Slices Low-fat Cheddar Cheese
1 Cup Alfalfa Sprouts
1 Green Pepper Cut into Strips
Spread the low-fat mayonnaise on all the toasted slices.
Layer four of the toasted slices with tomato, cucumber,

turkey then add the second toast slice on top of each
Top with cheese, sprouts, pepper strips, more turkey,

then add the third toast slice
Secure with toothpick and cut into quarters.
49
R
Raan
ncch
hRRo
oaasstt B
Beeeeff S
Saan
nddw
wiicch
h

Serves 4
Calories 498
Fat 14.90g
Carbs 40.97g
4 Large Kaiser Rolls Protein 44.88g
12 Ounces Thinly Sliced Roast Beef
(Fresh Deli Sliced Not Cured
Or Packaged)
8 Thin Slices Red onion
8 Slices Tomato
2 Cups Shredded Lettuce
½ Cup Low-fat Ranch Dressing
Slice the Kaiser rolls in half.
Evenly distribute roast beef on bottom half of Kaiser rolls.
Drizzle Low-fat ranch dressing over beef
Layer with onion tomato and lettuce.
Cover with the tops of the Kaiser rolls and secure with
toothpicks.
50
P
Paap
paayyaa B
Beeeeff P
Piittaa W
Wiitth
hYYo
oggh
huurrtt S uccee
Saau
Serves 4
Calories 460
1 Pound Lean Top Round Beef Fat 6.90g
Carbs 55.03g
1 20 ounce can sliced Pineapple Protein 44.32g
in Juice
3 Tablespoons Soy Sauce
¼ Teaspoon Minced Garlic
½ Teaspoon Ground Ginger
3 Ounces Papaya (Fresh or Canned)
8 Ounces Low-fat Plain yoghurt
1 Large Tomato
4 Whole Wheat pitas
Trim excess fat from beef and place the meat in a deep bowl.
Mix in a bowl the juice from the canned pineapples, soy sauce,
ginger and garlic.
Pour the mix into the bowl with the beef in it, making sure the
beef is covered.
Marinate in the fridge for at least one hour.
Place papaya in food processor and process until smooth. Add

the low-fat yoghurt and a dash of the pineapple juice some soy
sauce and blend until mixed.
Remove beef from marinade and grill to desired temperature,

about 5 minutes on each side. When beef is cooked halfway
add eight pineapple slices and grill until hot.
Slice the beef into strips. Also thinly slice the tomato.
To prepare pita slit at top to make a pocket.
Place the beef with two pineapples slices and two tomato
slices. Add papaya sauce or use as a dip.
51
Z
Zeessttyy B
Buurrrriitto
o
Per Serving
Fat 4.40g
Carbs 18.08g
Protein 24.94g
2 Tablespoons Fat-free Black Beans
1 Whole Wheat Tortilla
4 Scrambled Egg Whites
1 Tablespoon Chopped Onion
½ Tablespoon Low-fat Grated Cheddar Cheese.
1 Tablespoon Low-fat Sour Cream
2 Tablespoons Low-fat Salsa
Spread the fat-free black beans on a whole wheat tortilla.
Throw in 4 scrambled egg whites (cooked).
Add onion, low-fat grated cheddar cheese and the low fat
sour cream.
Smother with two tablespoons low-fat salsa.
Roll and eat.
52
T
Tuurrkkeeyy F
Faajjiittaass

Serves 6

1 Tablespoon Cider Vinegar
1 Tablespoon soy sauce Per Serving
1 Tablespoon Chilli Powder
1 Clove Garlic (Minced) Calories 133
½ Cup Fresh Chopped Parsley Fat 3.80g
Carbs 18.10g
1 Dash Hot Pepper Sauce
Protein 11.60g
3 Cups Minced Turkey
3 Large Peppers
1 Medium Red Onion
2 Medium Chillies
½ Lemon (Squeezed)
Core the peppers and remove all the seeds and cut into strips
also cut the onion into strips.
In a medium bowl mix well the Worcestershire sauce, vinegar,

soy sauce, chilli powder, parsley and hot pepper.
Place the vegetable and turkey into the sauce, making sure all
is coated.
Marinate at room temperature for 30 minutes.
Heat a couple of tablespoons of water in a pan over a high

heat.
Add the turkey and vegetable mix to the pan, and sauté until
vegetables are tender.
Remove from the heat, and sprinkle with lemon juice
Serve with your favourite low-fat salsa and warm tortillas.
53
S
Soou
utth
hwweesstt F
Faajjiittaass

Serves 4
Per Serving
4 Chicken Breasts Calories 255
1 Cup Onions Peeled And Sliced Fat 10.29g
½ Red Pepper Sliced Carbs 11.73g
2 Fresh Jalapeno Peppers, Protein 27.96g
(Seeded and Sliced)
¼ Cup Lemon or Lime Juice
2 Tablespoons Soy Sauce
½ Teaspoon Ground Cumin
½ Teaspoon Garlic Powder
½ Teaspoon Dried Oregano
Salt
Black Pepper
Trim chicken of all fat and cut into thin slices.
Mix thoroughly all the ingredients in a medium bowl.
Cover and place in the fridge for at least one hour.
Separate Chicken from vegetable mixture.
Pre-heat grill for 5 minutes.
Spread the vegetables on top of the chicken slices and grill for
5 minutes.
Put into whole wheat fajitas.
54
F
Frreessh
h&&T
Taan
nggyy S
Saallaad
dss
The salads I have put in this book are really delicious and a
perfect match to many of the recipes throughout this book
Simply browse through this section and choose a salad that
will compliment your main meal!
When buying your salad always make sure that it is as fresh

as possible. In some of the supermarkets it can be on
display under lights which tends to make it lose its flavour
and become limp.
Preparing the salad only takes a few minutes once you have
all the ingredients ready. So it is important to prepare any
ingredients that require cooking ahead of time, just as you
did for the packed lunches.
It is important not to combine these ingredients unless you

are ready to eat the salad within a relatively short space of
time. Otherwise most of the salad will become mushy, limp
and less than appealing.
You could also take a salad with you for lunch. The best way
especially the weather is hot, is to put a frozen ice pack into
your lunch cooler. You will find these in any department
store in the camping section, and you will find that these
packs keep your lunch fresh and refrigerated.
One thing I would suggest is, that when you are choosing
your food, especially the salad dressing and the mayonnaise,
always opt for the products with the lowest amounts of fat.
You will find them just as tasty!
55
T
Taan
nggyy Y
Yoog
guurrtt &
&CCh
hiicckkeen
nPPaassttaa S
Saallaad
d

Serves 6
Per Serving
5 Cups Cooked Seashell Pasta Calories 188
1 Fat-free Plain Yoghurt Fat 3.09g
1 Tablespoon Cider Vinegar Carbs 40.03g
2 Tablespoon Low-fat Mayonnaise Protein 29.16g
¼ Teaspoon Garlic Powder
¼ Teaspoon White Pepper
3 Cups Cooked Chicken Breast
(Cut into Pieces)
½ Cup Sliced Carrots
1 Cup Broccoli Florets
1 Cup Sliced Zucchini
½ Sliced Green Pepper
½ Sliced Red pepper
1 Cup Sliced Canned Artichoke Hearts (Drained)
½ Red Onion Chopped
Black Pepper
Cook pasta following package instructions, omitting salt. Rinse

and drain under cold water and set aside.
In a small bowl mix thoroughly the yogurt, mayonnaise, vinegar,

garlic powder and pepper.
In a large serving bowl mix well the chicken, pasta and yogurt
mixture and vegetables.
Chill for one hour then garnish with chopped red onions and
serve.
56
S
Suup
prreem
mee C
Chhiicckkeen
nSSaallaad
d
Per Serving
Calories 399
Serves 2
Fat 13.78g
Carbs 41.75g
Protein 44.61g
2 Chicken Breasts
2 Apples
1 Bunch Seedless Grapes
1 Tablespoon Low-fat Coleslaw
2 Walnuts
Lettuce Leafs
Low-fat Cooking Spray
Lightly spray a non-stick pan with the low-fat cooking spray and
sauté the boned and skinned chicken breasts.
Cool the chicken and cut into small cubes then place in a
mixing bowl.
Cut up the apples and add to the chicken, along with a bunch of
washed seedless grapes.
Stir in the coleslaw or other dressing, and add the walnuts if

desired.
Mix all the ingredients together and serve over a bed of lettuce.
57
S
Swweeeett T
Tuun
naa P
Paassttaa S
Saallaad
d

Serves 4
Per Serving
1 Cup whole Wheat Macaroni Calories 258
2 Cans Tuna in Brine Fat 1.50g
¼ Cup Chopped Celery Carbs 32.03g
1 Tablespoon Low-fat Mayonnaise Protein 31.10g
1 Tablespoon Relish
1 Chopped Onion
Salt
Black Pepper
Lettuce
Cook the macaroni according to package instructions. Drain

and cool.
Open the cans of tuna and drain and put in a bowl.
Add the macaroni and chopped celery to the tuna.
Stir in the mayonnaise and relish. Add salt and pepper to taste.
Add a dash of garlic salt or garlic powder and chopped onion.
Serve over a bed of lettuce.
58
M
Meexxiiccaan
nBBllaacckk B
Beeaan
n&&R
Riiccee S
Saallaad
d

Serves 4
Calories 419
Fat 8.25g
1 Cup Brown Rice Carbs 67.07g
Protein 21.64g
4 Tablespoons Red Wine
2 Tablespoon Olive Oil
4 Tablespoons Water
1 Chopped Red Onion
2 Medium Garlic Cloves (Crushed)
2 Cups Canned Black Beans (Rinsed and Drained)
1 Cup Chopped Fresh Parsley
Salt
Black Pepper
Bring a large pot with three quarts of water to the boil.
Add rice and boil uncovered for about 10 minutes. Test a grain,
rice should be cooked through but not soft. Drain.
Whisk red wine, oil and water together.
Add the onion and garlic.
Add to rice with the beans and chopped fresh parsley and toss
with a fork.
Add salt and black pepper to taste.
59
S
Sppaag
ghheettttii O
Orriieen
nttaall S
Saallaad
d

Serves 4
Per Serving
1 Pound Thin Spaghetti Calories 322
1 Cup Snow Peas Fat 11.45g
1 Large Cucumber (Cut into Strips) Carbs 46.30g
1 Onion (Thinly Sliced) Protein 9.18g
3 Tablespoon Chopped Fresh Parsley
2 Tablespoons Red Wine Vinegar.
1 Teaspoon Dry Mustard
1 Teaspoon Hot Chilli Oil.
2 Tablespoons Roasted Sesame Oil
4 Tablespoons Reduced Sodium Soy Sauce
1 Tin Chopped Tomatoes
Cook the spaghetti according to the package directions and

drain.
Mix half the roasted sesame oil and half the soy sauce, then
toss in the warm spaghetti with the mixture. Set aside.
Steam the snow peas for two minutes. Drain and cool under
cold water.
Mix the snow peas, cucumber strips, onions tinned tomatoes

and parsley.
In another bowl mix together the remaining roasted sesame

oil, soy sauce, dry mustard and chilli oil.
Toss this sauce with the vegetables. Then toss the

vegetables with the spaghetti and chill.
Serve cold.
60
S
Swweeeett P
Poottaatto
oSSaallaad
d
Prep Time 50 minutes

Serves 4
Per Serving
1 Pound Sweet Potatoes Calories 164

2 Onions Sliced Fat 10.77g
Carbs 16.52g
2 Stalks Celery Diced Protein 2.24g
1 Tablespoon Lemon Juice
¼ Cup Chopped Toasted Pecan
Parsley For Garnish
Peel the potatoes and cut into small cubes, about ½ inch
thick.
Place the potatoes in a pot with water. Simmer until the

potatoes are tender.
Drain well and cool.
In a bowl, combine the potatoes, onion and celery.
Mix the mayonnaise and lemon juice and blend into the
potato mixture.
Sprinkle with pecans and parsley.
Serve immediately.
61
O
Olld
dFFaassh
hiio
onneed
dPPo
ottaatto
oSSaallaad
d
Prep time 50 Minutes

Calories 89
Fat 3.33g
3 Pounds Red Skinned Potatoes Carbs 12.88g
2 Red Onion Protein 3.75g
1 Cup Diced Celery
¼ Cup Cider Vinegar
3 Tablespoons Relish
3 Hard Cooked Egg Whites Chopped
1 Teaspoon Salt
¼ Teaspoon Pepper
1 Tablespoon Minced Parsley
Peel the potato and cut into ½ inch cubes.
Place in a pot of water, cover and simmer until tender.
In a large stir together potatoes, celery, onion, vinegar,

salt and pepper.
Add relish, egg whites and mayonnaise, and mix gently.
Taste and use more salt and pepper if needed.
Transfer to a serving bowl and sprinkle with parsley,
62
T
Tuun
naa P
Paassttaa S
Saallaad
d

Serves 4
Per Serving
6 Ounces Fusilli Calories 287

1 Cup Fat-free Plain Yogurt Fat 1.47g
¼ Cup Fat-free Italian Salad Dressing Carbs 48.02g
Protein 23.44g
1 Clove Garlic, Minced
¼ Cup Chopped Fresh Parsley
1 Can Tuna in Brine (Drained)
1 Cup Fresh Frozen Peas
1 Cup Chopped Celery
1 Red Onion (Chopped)
1 Tomato (Diced)
Salt
Black Pepper
Cook the Fusilli according to package directions. Rinse

and drain and set aside.
In a large bowl stir together the yogurt, Italian salad

dressing, garlic and parsley.
Add the pasta and the remaining ingredients, except for

the tomato, and toss until coated well.
Cover and chill.
Garnish with the diced tomato and fresh parsley.
Season to taste with salt and black pepper
Serve chilled.
63
D
Deelliig
ghhttffu Zeessttyy S
ull Z Saau
ucceess
Just because you are now eating smarter and

leading a much healthier lifestyle, does not mean
that you cannot enjoy delightful soups and zesty
sauces.
Most of us think that because we have now chosen

to eat more healthily that we cannot have the mouth
watering sauces that we adore.
It is true that a considerable number of your

favourite sauces will literally be smothered in oil.
You can cut down on a lot of the oil and other
ingredients that are too rich and it will not affect the
flavour.
These sauces and soup recipes which I have included can be

added to meals, without compromising your weight loss goals.
The soups throughout this section can also be substituted as an

entire meal, or as a perfect appetizer in smaller quantities.
They are jam packed with flavour, and real easy to make.
Why not take some with you to compliment your lunch time
sandwich!
64
N
NooG
Guuiilltt G
Grraavvyy
Per Serving
Prep Time 20 Minutes Calories 32

Serves 12 Fat 1.35g
Carbs 4.14g
Protein 1.05g
¼ Cup Cornstarch
¼ Cup Water
4 Cups Fat-free Turkey or Chicken Broth
Salt
Black Pepper
In a small bowl blend together cornstarch and water until

smooth.
Place a large saucepan over a medium heat, whisking

constantly, slowly add cornstarch mixture and continue
stirring until gravy has thickened.
Season to taste with the salt and black pepper.
65
T
Tuurrkkeeyy S
Swweeeett P
Poottaatto
oAAn
nddC
Coorrn
nSSo
ouup
p

Serves 4
Per Serving
1 Teaspoon Margarine
1 Chopped Onion Calories 215
1 Small pepper, Minced Fat 1.19g
5 Cups Turkey Broth Carbs 20.73g
2 Pounds Sweet Potato Protein 27.99g
2 Cups Cooked Turkey
½ Teaspoon Salt
1 Cup Frozen Corn
Fresh Parsley
Peel the potatoes and cut into one inch cubes. Set aside.
Cut the cooked turkey into ½ inch cubes. Set aside.
Heat margarine in a five quart saucepan over a medium-

high heat until melted.
Add the onion and pepper and stir. Cook for 5 minutes.
Add turkey broth, potatoes, turkey and salt. Bring to the

boil.
Reduce heat to low, cover and simmer for 25 minutes, or

until potatoes are tender.
Stir in corn, increase heat to medium and cook for five to

six minutes more.
Serve in bowl and garnish with parsley.
66
C
Chhiicckkeen
nLLiin
nggu
uiin
nee O nttaall S
Orriieen Soou
upp
Per Serving
Serves 6
Calories 305
6 Chicken Breasts Fat 1.85
3 Sprigs Fresh Parsley Carbs 18.67
2 Ginger Root (Sliced) Protein 20.83
½ Teaspoon Salt
¼ Teaspoon Pepper
6 Ounces Whole Wheat Linguine
2 Tablespoons Dry Sherry
2 Tablespoons Soy Sauce (Low Sodium)
1 Six ounce package frozen peas.
(Thawed and Sliced Lengthwise)
Sliced Red Onion to Garnish
In a large saucepan, place the chicken with enough water

to cover. Add the parsley, ginger root, salt and pepper.
Cover and bring to the boil. Reduce heat and simmer for
50 minutes or until chicken is tender but thoroughly
cooked.
Remove the chicken and strain broth into a separate bowl

or original pan, allow to cool slightly. Cut the cooked
chicken into small pieces.
After the broth has cooled, skim any excess fat off the top.
Measure the chicken broth and if short add water to make
up to six cups, return to the pan.
Add the linguine, sherry and soy sauce. Heat to boiling,

reduce heat and simmer uncovered for about eight
minutes or until linguine is cooked. Add more water if
needed.
Stir in chopped Chicken and sliced pea pod. Simmer

uncovered for two more minutes.
Sprinkle with sliced red onions and serve.
67
C
Crreeo
ollee M
Muussttaarrd
dSSaau
uccee
Prep Time 5 Minutes

Per Serving
Serves 4
Calories 19
Fat 0.04g
Carbs 4.78g
8 Ounces Yellow Mustard Protein 1.14g
1 Tablespoon Honey
1 Tablespoon Minced Shallot
½ Teaspoon Hot Sauce
In a blender or bowl mix all the ingredients together.
Cover and chill overnight to combine flavours.
Put on your sandwiches to add a bit of zing.
68
H
Hoorrsseerraad
diissh
hRRaan
ncch
hDDrreessssiin
ngg
Prep Time 5 Minutes

Calories 75
Fat 1.92g
Carbs 12.64g
Protein 1.45g
1 Cup Fat-free Ranch Salad Dressing
8 Teaspoons prepared horseradish
4 Teaspoons Finely Chopped Parsley
4 Teaspoons Finely Chopped Sweet red Pepper
In a small bowl blend all the ingredients.
Cover and chill for 30 minutes to combine flavours.
Can be stored covered in your fridge for one week.
69
M
Maayyo
onnn
naaiissee A
Annd
dBBaassiill S
Saau
uccee
Prep Time 8 Minutes

Serves 4
Per Serving
¼ Cup Low-fat Mayonnaise
Calories 32
¼ Cup Plain Fat-free Yogurt
Fat 1.49g
1 Onion, Cut into Inch Pieces Carbs 3.94g
1 Tablespoon Fresh Parsley Protein 0.98g
1 Tablespoon Fresh Basil
Salt
Black Pepper
Mix the mayonnaise, yoghurt, parsley and basil in a

blender.
Blend ingredients until they are thoroughly mixed.
Add salt and the black pepper to taste.
Cover and you can keep in the fridge for one week.
70
T
Toom
maatto
oSSaallssaa
Per Serving
Fat 0.24g
Carbs 3.21g
4 Tomatoes, sliced Protein 1.64g
1 Onion, Chopped
1 Teaspoon Garlic, Minced
1 Tablespoon Basil Chopped
In a medium bowl blend all the ingredients
Cover and chill for 15 minutes.
You can use this with many of the recipes. Will keep
refrigerated for one week.
71
IIrrrreessiissttiib
bllee D
Deesssseerrttss
Who said you had to give up desserts in order

to loose weight?
It certainly was not me! I just adore desserts,
the stickier it is, and the more it is covered with
chocolate, the better I like it!
Here is the way you can have desserts without

giving up a lot of the goodies you like, and still
boost your metabolism.
If you are sweet toothed at all, you will find this

section a real life saver.
They taste absolutely wonderful, so much so

that you will find them hard to resist, but do
please remember your goal and limit yourself.
A little bit of what you fancy does you the world

of good.
72
F
Frru
uiittyy L
Loow
w--ffaatt Y
Yoog
guurrtt D
Diip
p
Prep Times 15 Minutes
Serves 24
Per Serving
1 Package Vanilla Instant Pudding Mix Calories 36

(3.5oz) Fat 0.0g
1 Cup Skimmed Milk Carbs 7.01g
Protein 1.04g
1 Cup Fat-free Plain Yogurt
1 Cup Fat-free Dairy Sour Cream
½ Teaspoon Grated Orange Peel
¼ Cup Pure Unsweetened Orange Juice
Fresh Fruit: Strawberries, Seedless Grapes,

Watermelon, Cantaloupe, Honeydew
Melon, Pineapple, Kiwi Fruit etc…
Slowly stir instant pudding mix and skimmed milk into a

mixing bowl with a rotary blender and blend for about 2
minutes.
Gently stir in yogurt and sour cream.
Fold in orange peel and orange juice.
Chill for 1 hour
Place the dip in a serving bowl and place on a platter.
Arrange the fresh fruit on the platter surrounding the bowl

of dip to make a nice display.
73
B
Baan
naan
naa &
&SSttrraaw
wbbeerrrryy G
Geellaattiin Deesssseerrtt
nee D

Calories 60
Fat 0.42g
1 Packet Low-fat Gelatine Carbs 14.55g
1 Banana Protein 0.97g
8 Strawberries
Prepare your favourite gelatine and pour into dessert

glasses.
Slice the banana and strawberries.
Once the gelatine has cooled, add the fruit and chill
overnight.
74
A
Appp
pllee B
Beerrrryy D
Deelliig
ghhtt

Serves 4
Per Serving
4 Apples, cored , peeled and sliced
12 Strawberries, quartered Calories 106
20 Grapes, halved Fat 0.85g
¼ Cup Vanilla Fat-free Yogurt Carbs 24.65g
Protein 2.56g
Dash of Ground Cinnamon
Few Drops Vanilla Extract
Toss the apples, strawberries and grapes together in a

medium bowl. (or other fruits that you like)
Mix the yogurt, cinnamon and vanilla extract together.
Add to the fruit and mix gently.
Chill thoroughly and enjoy.
75
C
Ciin
nnnaam
moon
nBBrreeaad
dPPu
uddd
diin
ngg

Serves 4
Per Serving
½ Egg Substitute Calories 157

1 Cup Skimmed Milk Fat 1.45g
2 Tablespoons Brown Sugar Carbs 26.23g
Protein 8.70g
½ Teaspoon Vanilla Extract
6 Slices Sour Dough Bread
Cinnamon
Non-Stick Cooking Spray
Mix together egg substitute, skimmed milk, brown sugar

and vanilla extract
Spray a muffin tin with non-stick cooking spray.
Soak one piece of sour dough bread in milk. Use a glass

or cookie cutter to cut round pieces of bread
Place bread in the bottom of muffin tin.
Pour egg mixture over bread. Sprinkle with cinnamon and

bake for 25 minutes
Remove from oven and chill for at least one hour.
76
P
Peeaacch
h&&R
Raassp
pbbeerrrryy C
Coob
bbblleerr

Calories 126
Fat 7.30g
½ Cup Skimmed Milk Carbs 9.93g
½ Cup of Half Fat Cream Protein 4.91g
1 Egg
2 Tablespoons Flour
½ Teaspoon Vanilla Extract
1 Scoop Protein Powder
1 Can Peaches (No Syrup and Drained)
5 Tablespoons Fruit Raspberry Preserves
Non-stick cooking spray
Mix together skimmed milk, half fat cream, egg, flour,

vanilla extract and protein in a medium bowl until there
are no lumps. Set aside.
Heat the raspberry preserves in a microwave for 30

seconds. Spread the raspberry preserves in the bottom of
a nine-inch greased pan.
Put one layer of peaches on top of the raspberry

preserves.
Pour egg and milk mixture over peaches.
Cook for 35 minutes or until golden brown. Allow to cool

and serve.
77
W
Wiilld
dSSttrraaw
wbbeerrrryy G
Geellaattiin
nee
Per Serving
Fat 5.13g
Carbs 46.12g
Protein 15.60g
1 Three Ounce Package of Wild
Strawberry Flavoured Gelatine
3 Scoops Vanilla Protein powder
8 Ounces Plain or Vanilla Protein Powder
12 Fresh Strawberries
Prepare the wild strawberry gelatine according to package

directions, adding 3 scoops vanilla protein powder before
the hot water.
Chill for four to six hours.
Remove gelatine and beat until totally aerated.
Add eight ounces plain or vanilla fat-free yoghurt and beat

until smooth.
Spoon into dessert glasses, garnish with two strawberries

per glass and serve chilled.
78
P
Piin
neeaap
pppllee C
Chheeeesseeccaakkee
Prep Time 55
Serves 12
1 Cup Low-fat Vanilla Wafers (Crushed)

2 Tablespoons Margarine Per Serving
4 Scoops Vanilla Protein Powder
Calories 116
3 Ounces Lemon Flavoured Gelatine
Fat 1.90g
1 Cup Boiling Water Carbs 17.16g
3 Cups Cottage (Fat-free) Protein 8.47g
8 Ounces Crushed Pineapple
1 Tablespoon Water
2 Teaspoons Cornstarch
Mix well one cup finely ground low-fat vanilla wafers and
two tablespoons melted margarine in a bowl. Press a
layer into the bottom of a medium pie dish.
Mix four scoops vanilla protein powder, three ounces of

lemon flavoured gelatine and one cup boiling water in a
saucepan. Stir until gelatine has completely dissolved,
and let cool slightly.
Mix 3 cups fat-free cottage cheese and one tablespoon

granulated sugar in a blender.
Add gelatine mixture in a thin steady stream and process

until well blended. Pour into prepared wafer crust and
chill thoroughly.
Heat eight ounces crushed pineapple in juice in a small

sauce pan, over a medium heat.
Combine one tablespoon water and two teaspoons

cornstarch to make a paste and stir into pineapple
Heat and stir until mixture thickens.
79
Remove from the heat and cool completely. Spread on
top of cheesecake and chill thoroughly.
Serve slightly chilled.
80
S
Sccrru
ummp
pttiio
ouuss C
Chho
occo
ollaattee W
Waaffeerrss

Serves 1
Per Serving
Calories 354
1 Scoop Chocolate protein Powder Fat 7.57g
1 Tablespoon Chocolate Pudding Carbs 45.18g
(Sugar-free and Fat-free) Protein 26.55g
1 Low-fat Vanilla Wafer
Hot Water
Place a scoop of chocolate protein powder and one

tablespoon of chocolate pudding in a stainless steel
mixing bowl.
Boil a pan of boiling water, remove from heat and place

the stainless steel mixing bowl over the pan of boiling
water. Not in.
Stir in a few drops of hot water to make a thick paste.

Heat and stir, scraping the bottom, until mixture becomes
smooth, but not too runny.
Remove from heat and spoon into a dessert cup.
Sprinkle some crushed low-fat vanilla wafer on the top.
Serve warm or cold with some fruit.
81
C
Caafféé M
Moocch
haa
Calories 266
1 Scoop Chocolate Protein Powder Fat 5.16g
Carbs 35.36g
1 Tablespoon sugar ( Optional) Protein 19.68g
2 Ounces Skimmed Milk
1 Serving Espresso
Mix one scoop of chocolate protein powder, one

tablespoon sugar, and two ounces of milk in a large coffee
cup.
Brew one serving of espresso.
Froth milk mixture until sugar and protein powder have

been completely mixed and is frothy.
Add espresso.
Serve hot.
82
T
Taap
piio
occaa P
Puud
dddiin
nggW
Wiitth
hAAK
Kiicckk

Serves 6
Per Serving
Calories 177
Fat 2.72g
¼ Cup Sugar Carbs 27.05g
3 Scoops Vanilla Protein Powder Protein 10.65g
2 Cups Skimmed Milk
1 Egg
1 Teaspoon Vanilla Extract
3 Tablespoons Minute Brand Tapioca Mix
Mix the quarter cup of sugar, three scoops vanilla protein

powder, three tablespoons tapioca pudding, two cups
skimmed milk and one well beaten egg in a saucepan.
Let stand for four to five minutes.
Place over medium heat and stir until mixture comes to a

full boil.
Remove from heat. Stir in one teaspoon vanilla extract

and allow to stand for 20 minutes.
Serve hot or cold.
83
My Final Word
I would like to say a few words in this closing chapter to

remind you how valuable these recipes will be to you.
I cannot stress the fact enough that if you follow my recipies

faithfully you will find that good things will happen.
You have here the power to achieve your own personal

targets, and still enjoy delightful food.
Just visualize yourself having that fabulous body you always

wanted.
Nothing but nothing will give your confidence and self-

esteem a bigger boost than looking and feeling great about
yourself!
You will be delighted to share your secrets with others and

show them how it is possible to make lasting changes.
The golden rule here is “ Everything in Moderation”.
Please do remember this even when you are dining out,

enjoy yourself, but still try and choose wisely from the menu.
It is not the occasional treat that does the damage, it is when

we constantly overindulge!
Food is there to be enjoyed but if you take the time to

always try and opt for the low fat, low sugar ingredients you
will find that it will taste just as good
I really do wish you well and hope you have success with this
book.
Marie Gordon
84

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Burn Off That Fat

A Unique Compilation Of Metabolism

Take Control Of Your Weight Issues Permanently

Introduction Fresh & Tangy Salad

Unfortunately that is a question only Losing Weight is

In truth the pressure is really on to be your ideal weight, but

However with these fabulous metabolism boosting recipes,

You do not have to miss out on some of your favourite food

No doubt you have often asked yourself why some

Unfortunately you cannot change your genes, but

Estrogen for example sends fat to areas where we do not

We also see our metabolic rate drop as we age. After the

Women’s metabolic rates slow even further

Now we have a basic understanding on how metabolism

What your mother told you is true!

Scientists now know that by simply eating breakfast you can

I was one of those people that used to skip breakfast and as

I started to eat cereal for my breakfast and thought I was

The reason for this as I discovered through my research,

So just by making the right food choices first thing in the

The breakfast recipes which I have included in this section

These recipes will really get your taste buds sizzling!

Mix oatmeal, milk and peanut butter and Splenda in a

Microwave on high power for one minute or until cooked.

Mix in protein powder, stir and enjoy.

Prep Time 3 Minutes Per Serving

1 Packet Instant Oatmeal

Prepare instant oatmeal following directions on package.

While the oatmeal is cooking, blend together milk and

When the oatmeal is cooked, stir in milk with the protein

Whisk together the eggs, cottage cheese and pepper in a

Place tortillas in a warm oven

Spray a saucepan with some low-fat cooking spray and

Saute onions, mushrooms and red peppers until soft.

Pour egg mixture over vegetables and cook until firm.

Place half the vegetable and egg mixture in the centre of

Roll and top with cheese and salsa.

Prep Time 20 Minutes

4 Egg Whites or Equivalent Egg Substitute

Preheat oven to 350 degrees.

Mix eggs and protein drinks together in a bowl and put

Blend flour, baking powder, salt and Splenda in another

Add the two liquid ingredients together and stir until

Add muffin mixture.

Bake for about 15 minutes or until knife comes out clean

Mix the egg white, pancake mix, oatmeal , cinnamon and

Add orange juice and protein powder.

Blend ingredients until smooth.

Pour mixture into a heated frying pan sprayed with low-fat

Cook in medium heat for 10 minutes

Flip and cook until golden brown.

Non-fat Cooking Spray

Beat egg whites and whole egg with skimmed milk.

Top with cheese and melt.

Serve with toasted whole wheat bagel.

Prep Time 15 Minutes

1 Medium Sliced Baked Potato Calories 311

Arrange sliced potato on oven safe plate. Top with low-fat

Serve with the four cooked scrambled eggs.

Beat together the skimmed milk, a few drops of vanilla

Serve hot with the fat-free vanilla yoghurt.

Prep Time 20 Minutes

1 Rounded Teaspoon Pancake Mix Calories 315.17