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The Diet Plan Superfoods

Superfoods Diet Plan

Lose weight while still eating delicious and filling foods. These ingredients and recipes are easy to prepare and have the nutrients they need to stay energized for your workout.

Foods for Weight Loss

Eating like a bird is good for birds. That is why we have packed our diet with delicious dishes, filling foods proven to help lose weight. And you can save your energy for your workouts, as these foods are crazy easy to prepare. Here's the rub: All in each category - breakfast, lunch, dinner and snacks - has about the same number of calories, so feel free to bring your favorite in repetition. The options Normal mix-and-match tighten our training and in just one month can 10 pounds lighter - but not a bit hungry.

Eggs

People who ate eggs and toast for breakfast shed more pounds than those bagels and cream cheese, according to a State of Louisiana state University study. In addition to the delivery of six grams of protein for only 72 calories, eggs are also presented in the lower levels of the hunger hormone ghrelin.

Almonds

A daily serving of nuts can actually help prevent weight gain, research has shown Harvard. Almonds have fewer calories - only 129 per ounce handle - any other type.

Pears

Pears are one of the best sources of soluble fiber, which reduces belly fat. And a study in the journal Nutrition found that women who ate three a day lost 39 percent more weight than those who consumed the same amount of the penalty oatmeal cookies calories.

Avocados

The heart-healthy fat found in this fruit helps stabilize blood sugar levels, so you don't go from full to famished an hour after eating. Plus avocados are packed with potassium, a mineral that banishes bloat by helping prevent fluid retention.

Chickpeas

These are packed with resistant starch, a type of carb that could help open up to 23 percent more fat, according to a study Nutrition & Metabolism. And people who have added about two-thirds of a cup of chickpeas to your daily diet that they feel fuller and eat less, another study found.

Quinoa

This seed has a low ratio of carbs to protein, which takes more energy to digest, enabling your body to torch calories in the process. Quinoa is also low on the glycemic index, which means it will not cause the maximum and minimum hunger.

Spinach

It's no wonder an entire bunch has just 78 calories: Water accounts for 92 percent of spinach's weight. Add it to soups, stir-fries, and egg dishes to pump up your portion size.

Salmon

Omega-3 fatty acids, found in salmon, keep bad moods at bay. They may also suppress appetite and help your body burn fat instead of storing it, University of South Australia researchers found.

300 calories Breakfasts

Bacon, egg and avocado Taco

one 6-inch corn tortilla, warmed + 1 egg, fried + 1/4 avocado, sliced + 2 slices turkey bacon, panfried and crumbled

Spiced Pear Smoothie

1 pear, chopped + 1/4 cup vanilla low-fat yogurt + 1/4 cup low-fat milk + 1/4 teaspoon grated ginger + 1/8 teaspoon cardamom + 1/4 cup ice. Serve with 1/2 toasted whole wheat English muffin + 2 teaspoons chocolate-hazelnut spread.

Florentine Omelet

2 eggs, beaten + 1 cup baby spinach, sautéed + 2 tablespoons cooked quinoa + 1/4 cup crumbled goat cheese

Almond-Pear Panino

2 slices rye bread, toasted + 1 tablespoon almond butter + 1/2 pear, thinly sliced

Berry Nutty Parfait

1 cup plain nonfat Greek yogurt + 2 tablespoons slivered almonds + 1/2 cup + 1 tablespoon honey

400 calories Lunches

Whole-Grain Greek Salad

1/2 cup cooked quinoa + 1/2 cup chickpeas + 10 cherry tomatoes, chopped + 1/4 cup crumbled feta + 1 teaspoon extra virgin olive oil + 1 teaspoon champagne vinegar,halved + 1/2 cucumber.

Goat Cheese and Pear Pizza

One 6-1/2-inch whole wheat pita, toasted, spread with 3 tablespoons goat cheese and topped with 1/4 teaspoon dried thyme leaves + 1/2 pear + 1/4 cup caramelized onions, thinly sliced

Smoked Salmon Tartine

2 slices pumpernickel bread, toasted + 1/2 avocado, mashed + 1/4 cup arugula + 2 ounces smoked salmon. Serve with 1 cup apple slices.

Turkey Veg-Out Sandwich

2 slices sprouted-grain bread + 1/4 avocado, mashed + 1 tablespoon hummus + 4 thin slices roasted turkey breast + 1/4 cucumber, sliced + 3 slices tomato

Skinny Waldorf Salad

3/4 cup diced grilled or rotisserie chicken breast + 2 tablespoons sliced celery + 1 tablespoon slivered almonds + 2 tablespoons plain nonfat Greek yogurt + 1/4 cup red grapes, quartered. Serve with 3 pieces whole-grain crispbread (such as Wasa).

Healthy Takeout Lunches

Protein Starbucks Bistro Box with multigrain bread, cheddar cheese, fruit, peanut butter, and eggs (380 calories)
Panera Bread half roasted turkey BLT and avocado on wheat vegetable soup and honey + Low-Fat Garden Pesto (400 calories)
Chipotle Burrito Bowl with black beans, fajita vegetables, fresh tomatoes and grilled Chili-Corn Sauces and guacamole (390 calories)
Jamba Juice 2 Hummus & Pepper Jack Mini-Wraps + 16-ounce Make it Light strawberries Smoothie (400 calories)

500-Calories Dinners

Coconut-Curry Chickpea and Spinach

1/4 cup coconut milk nuts + 2 cups frozen spinach, thawed + 3/4 cup chickpeas + 1/4 cup diced tomatoes + 1/2 teaspoon curry powder, combined and cooked until warmed throught. Serve with 1/2 cup cooked brown rice.

Pumpkin-Quinoa Risotto

1/4 cup canned pumpkin + 1 cup cooked quinoa + 1/3 cup frozen peas, defrosted + 1 link chicken sausage, grilled and crumbled + 2 tablespoons grated Parmesan + 1 teaspoon extra virgin olive oil + 1 tablespoon walnut pieces, toasted, combined and cooked until warmed through.

Salmon Niçoise Salad

3 ounces canned salmon + 1 tomato 3 cups baby spinach , chopped + 5 kalamata olives + 1 egg, hard-boiled and chopped + 1 small potato, boiled and sliced + 10 green beans, steamed + 2 teaspoons extra virgin olive oil + 1 teaspoon balsamic vinegar

Fettuccine Avocado

1 tablespoon chopped basil + 1/2 avocado, mashed + 1 teaspoon extra virgin olive oil + 1/2 cup cauliflower florets, steamed + 1 1/4 cup cooked whole-grain fettuccine + 2 tablespoons toasted pine nuts

Asian Salmon Burger

1 whole wheat sandwich roll spread with 2 teaspoons mayonnaise mixed with 1/2 teaspoon wasabi powder + 1 frozen salmon patty, grilled, baked, or panfried + 3 sprigs watercress. Serve with 4 ounces frozen sweet potato fries, baked.

Healthy Takeout Dinners

Ruby Tuesday Grilled Salmon with Roasted Spaghetti Squash and Grilled Zucchini (505 calories)
Applebee's Signature Sirloin with Garlic Herb Shrimp, Herbed Potatoes, and Seasonal Vegetables (500 calories)
California Pizza Kitchen Half California Cobb Salad with Ranch Dressing and Beets (500 calories)
Benihana Edamame + Miso Soup + California Roll (490 calories)

150 calories Snacks

Eat two a day.

  • 2 cups of popcorn, Indiana, Movie Theater Popcorn
  • 2 tangerines + 1 Mini Babybel White Cheddar
  • 4 Amy's Spinach Pizza snacks
  • 6 radishes served with 1/4 cup ricotta + 1 tablespoon extra virgin olive oil
  • 1 Fruition Lemon bar
  • 40 Reese's Pieces
  • 2 celery stalks + 1 tablespoon almonds butter + 1 mini box of raisins
  • 1 Swiss Miss chocolate Vanilla Swirl pudding
  • One 1-ounce bag Popchips Chili Limon Tortilla Chips + 2 tablespoons Wholly Salsa Guacamole & Spicy Pico dip
  • 2 Graham crackers squares + 2 tablesoopns low-fat cream cheese + 8 thinly Salsa sliced grapes
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