Drop 15 pounds without hunger.
Need a little inspirational boost to meet your New Year's Resolution? We have just thing to do it: simple recipes for mix-and-match meals. Developed by Dawn Jackson Blatner, RD and featured in Health magazine, the 1,300 calorie-a-day plan features meals and snacks ranging from 170 calories to 400 calories. They boast key ingredients that are satisfying and scientifically proven to boost weight loss. Stick with it and you’ll drop 15 pounds in 6 weeks—without hunger.
Honey-Pecan Oatmeal With Raspberries
Prepare 1 packet of plain instant oatmeal with hot water, according to package directions. Top with 2 teaspoons honey, 2 tablespoons chopped pecans, and 3⁄4 cup fresh or frozen raspberries (thawed).
Fresh Tomato and Feta Frittata
Whisk together 1 large egg, 2 egg whites, 1⁄2 cup chopped tomato, and 2 tablespoons feta cheese, crumbled. Cook the egg mixture over medium heat (without stirring) in a small skillet for 4 minutes or until eggs are firm. Flip and cook other side for 2 minutes more. Serve with 1 slice whole-grain toast with 2 teaspoons trans fat–free margarine.
Black Bean, Steak, and Avocado Salad
Sauté 1 teaspoon crushed red pepper and 1 teaspoon olive oil in a skillet for 1 minute. Add 3 ounces thinly sliced steak and cook for 5 minutes. Add 1⁄4 cup canned black beans and sauté for another 3 minutes. Toss with 4 cups mixed salad greens, 1⁄4 diced avocado, 1⁄4 cup canned corn and 1 tablespoon of Italian dressing.
White Bean and Basil Penne
Cook 1⁄2 cup whole-grain penne pasta, drain and set aside. Return pot to heat and add 1⁄2 cup canned white beans, 1 cup chopped zucchini and 1⁄4 cup spaghetti sauce; cook for 7 minutes. Stir pasta into sauce. Top with 1⁄4 cup chopped fresh basil and 1 teaspoon toasted pine nuts.
Cashew-Coconut Shrimp Stir-Fry
Sauté 2 minced garlic cloves in 1 teaspoon peanut oil over medium heat for 1 minute. Add 2 cups of frozen stir-fry vegetables; cook for 5 minutes. Add 12 medium precooked frozen shrimp, 1⁄2 cup precooked microwavable brown rice and 1⁄3 cup light coconut milk; sauté 5–8 minutes more. Top with 1 tablespoon chopped cashews and 1⁄4 teaspoon light soy sauce.
Southwestern-Style Chicken and Veggies
Heat 1 frozen meal, 300 calories or fewer (such as Kashi Southwest Style Chicken) and 2 cups frozen vegetables in microwave. Top warm vegetables with 1 tablespoon freshly-grated Parmesan cheese.
Tuscan Tuna Sandwich
Mix 3 ounces light tuna in water (drained), 5 chopped jumbo black olives, 2 chopped celery ribs, juice from 1⁄2 lemon and 1 teaspoon olive oil. Place tuna mixture on toasted whole-grain bread and top with 1⁄2 cup mixed lettuce greens. Serve with 1 small orange on the side.
Curried Lentil Soup With Pita
Stir 1⁄4 teaspoon curry powder into 1 1⁄2 cups low-sodium lentil soup (like Amy’s Organic Lentil Soup, Light Sodium) and heat in microwave. Top with 2 tablespoons low-fat Greek yogurt; serve with 1 whole-grain pita. Enjoy 1⁄2 cup grapes on the side.
Mushroom and Walnut Fettuccine
Cook 2 ounces fettuccine and drain. In a skillet, sauté 2 minced garlic cloves in 1 teaspoon olive oil for 1 minute. Add 1 cup sliced mushrooms, 1⁄2 cup canned artichokes, chopped, and 3⁄4 cup halved cherry tomatoes; cook for 6 minutes. Toss with pasta and top with 1 tablespoon chopped walnuts and 2 tablespoons chopped fresh parsley.
Dijon Chicken With Potatoes and Kale
Preheat broiler. Spread 1 tablespoon Dijon mustard on 2-ounce skinless piece of rotisserie chicken; place on foil. Broil for 7 minutes or until mustard is browned. Sauté 1 tablespoon olive oil and 2 minced garlic cloves in a skillet for 1 minute. Add 1 small potato, cut into wedges and 2 cups chopped kale; sauté for 15 minutes. Drizzle all with juice from 1⁄2 lemon.
Crisp Bread With Parmesan and Fig
Top 2 crisp bread crackers (like Wasa Crackers) with 3⁄4 ounce shaved fresh Parmesan cheese and 2 dried figs, thinly sliced.
Pistachios and Black Cherry Spritzer
Mix 1 1⁄2 cups of club soda with 3 tablespoons black cherry juice. Enjoy with 1 ounce pistachios (about 50 nuts).
Green tea and a cookie
Stir 2 teaspoons honey into 1 1⁄2 cups brewed green tea, and enjoy with 1 whole-grain cookie (like Kashi Oatmeal Dark Chocolate).
Apple slices and almond butter
Spread 1 tablespoon almond butter on 1 medium apple, sliced.
Cereal-Yogurt Parfait with Pomegranates
Top 6 ounces fat-free blueberry yogurt (like Brown Cow Nonfat Yogurt) with 1⁄2 cup enriched whole-grain cereal (like Total) and 1⁄4 cup pomegranate seeds.
Honey-Broiled Grapefruit With Walnuts
Preheat broiler. Cut 1 grapefruit in half and spread 2 teaspoons honey on top. Broil for 7 minutes or until the edges are golden. Top with 1 tablespoon chopped walnuts.