Healthy & Skinny Foods: April 2014

This is supposed to help lose weight. Choose one from each category a day to eat. Haven’t tried it yet.

Breakfast
(serves 1)

Oatmeal with fruit & nuts

Prepare ½ cup plain oats with water. Top with 2 Tbsp raisins or fresh fruit (1 cup berries; 1 chopped apple, peach or plum; or ½ banana) + 1 Tbsp chopped nuts. Optional: Add 1 tsp sugar, honey or maple syrup + a sprinkle of ground cinnamon.

Power pancake

In a bowl, mix ½ cup quick-cooking oats + 4 egg whites + ½ tsp vanilla extract + 1 Tbsp sugar + ½ tsp ground cinnamon. Pour the mixture into a heated skillet that has been coated with oil spray. Cook until golden brown, 2 to 3 minutes each side.

Egg sandwich

In a small skillet coated with oil spray, scramble 1 whole egg + 2 egg whites (beaten). Split and toast a whole-grain English muffin or whole-wheat sandwich thin. Layer the bottom half with a tomato slice + scrambled eggs + 1 slice reduced-fat cheese + an optional squirt of ketchup or hot sauce. Top with the other muffin half.

Banana-berry smoothie

In a blender, combine ¾ cup milk (skim, soy or unsweetened almond) + ½ banana + 1 cup frozen berries + 1 scoop vanilla whey protein powder + 3 to 5 ice cubes. Blend until smooth.

Toast with cream cheese, tomato & onion

Split and toast a whole-grain sandwich thin. Top each half with 1 Tbsp light cream cheese + a few tomato and onion slices.

Lunch
(serves 1)

Hearty salad

Pile a mix of vegetables like lettuce, tomatoes, carrots, peppers, onions and mushrooms onto your plate. Add 2 of the following proteins: ½ cup beans or chickpeas; 3 oz plain tuna; 3 egg whites; or 3 oz chicken, turkey, fish or tofu. Top with ¼ avocado and toss with 2 Tbsp low-calorie dressing.

Skinny tuna melt

Mix 6 oz chunk light tuna + 2 tsp reduced-fat mayonnaise + 1 Tbsp minced onion in a bowl. Toast 2 slices low-calorie whole-grain bread and top each slice with the tuna salad + 2 slices tomato and onion each + 1 oz lowfat cheese. Place open-faced sandwich under broiler until cheese is bubbly.

Turkey sandwich

Layer lettuce, tomato, onion, roasted peppers + 3 or 4 slices turkey + a spread of light mayo, mustard and/or hummus between 2 slices low-calorie whole-grain bread (no more than 50 calories per slice). Serve with carrots and cherry tomatoes.

Curried chicken salad

Mash 4 oz cooked chicken breast + 1 Tbsp reduced-fat mayonnaise + 2 Tbsp minced onion + 1 tsp curry powder + ½ cup thawed frozen green peas. Serve with red pepper and celery sticks.

Soup & side

Enjoy 2 cups vegetable, lentil or minestrone soup, or vegetarian chili. Serve with 2 cups steamed edamame (in the pod).

Dinner
(serves 4)

Slim-style chicken Parmesan

Cook 4 boneless, skinless chicken breasts (bake, roast or panfry in oil spray), top each with 2 Tbsp marinara sauce + ¼ cup grated part-skim mozzarella. Broil until the cheese is melted. Serve with green beans.

Balsamic chicken with broccoli

Sauté ½ onion + 1 red pepper (chopped) + 1 tsp garlic powder + ¼ tsp red pepper flakes in a skillet coated with oil spray for 5 minutes. Add 4 boneless, skinless chicken breasts to the pan, cook for 4 minutes on each side. Add ? cup balsamic vinegar + a 15-oz can diced tomatoes (drained) and bring the liquids to a boil. Reduce heat and simmer, uncovered, for 25 minutes, stirring occasionally.

Fish with salsa

Top four 6-oz grilled or baked fish fillets (cod, halibut or tilapia) with ¼ cup salsa each. Serve with steamed asparagus.

Shrimp-vegetable stir-fry

Sauté ½ chopped onion + 1 sliced red pepper + ½ cup sliced mushrooms + ½ cup sliced carrots + ½ cup snow peas in a skillet coated with oil spray until just tender. Add 1½ lb peeled shrimp and sauté until just cooked, about 2 minutes. Drizzle with 2 Tbsp reduced-sodium teriyaki sauce.

Mini turkey meat loaves

Dice and sauté 1 onion + 1 red pepper + 2 carrots; allow to cool. Mix vegetables + 1¼ lb lean ground turkey + 2 egg whites + ¼ cup ketchup + 1 tsp dried thyme + ½ tsp each salt and pepper. Divide among 8 muffin cups; bake at 425°F for 20 to 25 minutes.

Snacks & Sweets

Enjoy one afternoon snack per day:

• Granola bar (180 calories or less)
• 1 piece fruit
• Nuts, raw or roasted (one ¼-cup handful)
• Baby carrots with ¼ cup hummus
• Celery sticks with 1 Tbsp peanut butter
• 1 oz lowfat cheese
• 1 container nonfat/lowfat Greek yogurt

And one daily treat:

• 8 oz soft-serve frozen yogurt
• 150 calories' worth of any light popcorn
• 1 oz dark chocolate
• 1 glass wine