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m BELLY OFF!

2009
THE EATING PLAN: WEEK 1 RECIPES
MONDAY:
One-Minute PB Banana Oatmeal 1 cup Quaker One-Minute Oats 1 banana, sliced 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. TunaGuac Sandwich 2 slices whole grain bread 1 can chunk light tuna, drained 1/3 fresh avocado Salt and pepper to taste 1. Mix tuna, avocado, salt and pepper. 2. Spread on bread. Maple Mustard Pork Chops (Makes 2 servings) 1 Tbsp maple syrup 1 Tbsp Dijon mustard 1 tsp olive oil 1 small clove garlic, crushed salt and pepper to taste 2 bone-in pork chops 1. Preheat a cast-iron skillet to medium-high. In a small bowl, stir together the syrup, mustard, oil, garlic, salt, and pepper. 2. Place the chops and mustard mixture inside a large Ziploc plastic bag, then shake thoroughly to coat the chops. 3. Place the chops on the skillet, cooking 3 to 4 minutes per side. In the last minute of cooking, pour the remaining mustard mixture onto the chops.

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Side: Steamed Broccoli: 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. ______________________________________________

TUESDAY:
3 Scrambled Eggs 3 eggs 1 tsp Pam cooking spray 1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Spray Pam on hot pan. 3. Add eggs. Cook and scramble until firm. Power-Packed PBJ 1 tablespoon 100% whole fruit preserves 2 slices whole grain bread, toasted 1 tablespoon all-natural peanut butter 1. Spread the preserves on one of the toast slices. 2. Spread the peanut butter on the other toast slice. 3. Slap the two sandwich halves together. Seared Sirloin with Shrooms (Makes 2 servings) 2 sirloin steaks, 6 oz each 1/4 c chicken stock 1/2 c sliced mushrooms 1 tsp olive oil Plus: Salt and pepper; 1/4 tsp dried thyme; 1 clove garlic, crushed

1. Sear the steaks in a skillet on medium high (about 2 to 3 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the steaks from the skillet, and reduce the heat to medium. 2. Put the olive oil, thyme, and garlic in the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds). 3. Add the stock and mushrooms, stirring often until the mushrooms soften (about 3 minutes). Makes 2 servings Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt and pepper. Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. Add a handful of salt to a small saucepan of water. 2. Bring the water to a gentle boil. 3. Add beans and cook for 5-7 minutes uncovered, to desired doneness. ______________________________________________

1. Mix avocado, salt and pepper. 2. Add turkey to bread. 3. Spread mixture on turkey. Chicken Tex-Mex (Makes 2 servings) 4 boneless, skinless chicken breast halves 1/2 cup fat-free Italian dressing 1 can (16 ounces) mexican-style stewed tomatoes 2 cloves garlic, minced 2 jalapeno chile peppers, minced 1/4 teaspoon dried cilantro 1/4 cup (1 ounces) freshly grated Parmesan cheese or shredded reduced-fat Monterey Jack cheese 1 cup brown rice 1. Place the chicken in a 13 x 9 baking dish. Pierce in several places with a fork. Pour the dressing over the top, turning to coat both sides. Cover and refrigerate for at least 15 minutes. 2. Meanwhile, preheat the oven to 400F. In a medium saucepan over medium heat, combine the tomatoes (with juice), garlic, peppers, and cilantro. Simmer for 20 minutes. Reserve 1/4 cup of the tomato mixture. Pour the remaining tomato mixture over the chicken. 3. Bake the chicken for 40 minutes, or until a thermometer inserted in the thickest portion registers 160F and the juices run clear. Sprinkle with the cheese. 4. Meanwhile, prepare the rice according to package directions. Stir in the reserved 1/4 cup tomato mixture. Serve with the chicken. Side: Steamed Broccoli: 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper. ______________________________________________

WEDNESDAY:
PB/Banana Wrap 1 tbsp all-natural peanut butter 1 banana, sliced 1 whole wheat flour tortilla 1. Mix banana and peanut butter in tortilla. GobbleGuac Sandwich 2 slices whole grain bread 4 slices Hormel Natural Choice pre-sliced turkey 1/3 fresh avocado Salt and pepper to taste

THURSDAY:
One-Minute Cheesy Mushroom Scramble 3 eggs c pre-sliced mushrooms 1 ounce 2% shredded mozzarella 1 tsp Pam cooking spray 1.Crack eggs into bowl. Whisk eggs to break yolks. 2. Add mushrooms and cheese. 3. Spray Pam on hot pan. 4. Add eggs. Cook and scramble until firm. Turkey Wrap 1 whole wheat flour tortilla 4 slices Hormel Natural Choice pre-sliced turkey 1 slice Sargento deli style cheese Mustard to taste Combine ingredients in wrap. Barbecue Chicken (Makes 6 servings) 1/4 cup low-fat vinaigrette dressing, such as sundried tomato 2 tablespoons worcestershire sauce 2 tablespoons spicy barbecue sauce 12 skinless, boneless chicken thighs, trimmed of visible fat (about 3 pounds) 1. In a small bowl, combine the dressing, Worcestershire sauce, and barbecue sauce. Place the chicken in a large, shallow dish and pour the marinade on top, turning to coat. Cover and refrigerate for up to 24 hours. 2. Preheat the grill to high. Grill the chicken pieces, turning often, for 20 to 25 minutes, or until a thermometer inserted in the thickest portion registers 170F, the juices run clear, and the chicken is golden on all sides.

Side: Microwave Baked Potato 1 large baking potato Salt and pepper to taste 1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more. 4. Cut in half, length-wise, and season with salt and pepper. ______________________________________________

FRIDAY:
One-Minute PB Berries Oatmeal Makes 1 serving 1 cup Quaker One-Minute Oats cup frozen mixed berries 1 tbsp all-natural peanut butter 1 cup water 1. Mix all ingredients in a bowl. 2. Microwave on high for 1 minute. PB Wrap (Source: Original) 1 tbsp all-natural peanut butter 1 whole wheat flour tortilla 1. Spread peanut butter in tortilla. Ultimate Burger (Makes 4 servings) 1 egg 1 lb lean ground beef 1 c oats 1 c diced onion 1 c chopped spinach 2 Tbsp reduced-fat shredded Mexican-blend cheese 4 whole-grain buns Salt and pepper to taste 1. In a large bowl, whisk the egg. Add everything else and mix -- your hands are the best tool -- until well blended. 2. Form the meat into four patties. 3. Place the burgers on a grill pan or nonstick skillet thats heated over medium high. 4. Cook for 6 minutes per side or to the desired level of doneness. (Wrap any extra burgers in plastic and freeze them for later.)

Side: Baked Sweet Potato 1 large sweet potato Salt and pepper to taste 1. Prick the potato all over with a fork. 2. Microwave on full power for 5 minutes. 3. Turn the potato over, and microwave for 5 minutes more, or until soft. 4. Cut in half, length-wise, and season with salt and pepper. ______________________________________________

scallion pieces, half the chili oil, and the juice from a lime quarter. 4. Season with a pinch of salt and pepper. 5. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. 6. Bake in a 450F oven for 10 to 12 minutes. Side: Green Beans 20 green beans, ends trimmed Salt and pepper to taste 1. Add a handful of salt to a small saucepan of water. 2. Bring the water to a gentle boil. 3. Add beans and cook for 5-7 minutes uncovered, to desired doneness. ______________________________________________

SATURDAY:
Ultimate Power Breakfast 1 egg 1 cup low-fat milk 3/4 cup oatmeal 1/2 cup mixed berries 1 tablespoon chopped pecans or almonds 1 teaspoon vanilla whey protein powder 1 teaspoon ground flaxseed 1/2 banana, sliced 1 tablespoon plain yogurt 1. In microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. 2. Remove, let cool for a minute or two. 3. Top with sliced banana and yogurt. Spicy Lime Tilapia (Makes 2 servings) 1 Tbsp olive oil 1/2 tsp red-pepper flakes 2 cups lightly packed baby spinach 12 asparagus tips 2 tilapia fillets (3 to 4 oz each) 2 scallions, sliced 2 lime quarters Salt and pepper 1. To make chili oil, combine the olive oil and the redpepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside. 2. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center. 3. Place a fillet on top, and top the fillet with half the

SUNDAY:
Loaded Vegetable Omelet 3 eggs, well beaten 2 tablespoons chopped green bell pepper 2 tablespoons chopped tomato, seeded 2 tablespoons pre-sliced mushrooms salt and pepper to taste 1. Heat a large skillet coated with olive oil cooking spray over medium heat. 2. Add the eggs, allowing them to cover the bottom of the pan. 3. Cook for 3 minutes, or until the bottom begins to set. 4. When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper. 5. Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through. Belly Off Tuna Melt 2 slices whole-grain bread 1 can chunk light tuna, drained 1 tsp light mayonnaise 2 slices Sargento deli style cheese 1. Combine tuna and mayo. 2. Add to bread. Place cheese slices on top. 3. Broil until cheese melts.

Penne Bolgnese (Makes 4 servings) 2 Tbsp olive oil 1/4 cup diced smoked turkey 1 carrot, peeled and diced 1 stalk celery, diced 1 small onion, diced 1 lb ground sirloin 2 cloves garlic 3/4 cup red wine 3/4 cup chicken broth 1 can (14 oz) chopped tomatoes 1/4 cup milk 4 oz penne pasta 4 Tbsp grated mozzarella 1. Heat the olive oil in a large saucepan over medium heat. Add the smoked turkey, carrot, celery, and onion, and cook until lightly browned and very tender (about 10 minutes). 2. Peel the garlic and lightly crush the cloves with the back of your knife. Add it to the pan along with the beef. Cook until the beef is browned (about 5 minutes). Add the wine, stirring well, and cook for 10 more minutes. 3. 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. Cook the pasta according to package directions. 4. Drain, and top it with the meat sauce. Garnish with the grated cheese. Side: Steamed Broccoli: 1 head broccoli Salt and pepper to taste 1. Break broccoli head into bite-sized florets. 2. Boil an inch of water in a saucepan. Add the broccoli to the boiling water. 3. Cover and reduce heat to medium. Cook for 6-7 minutes, until florets are easily pierced with a fork. 4. Drain and season with salt and pepper.

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