A 1,500-calorie diet strategy developed to help you thin down and remain satisfied |
Breakfast Tofu Scramble
- 1 tsp olive oil
- 4 oz soft tofu, crumbled
- 1/2 large red bell pepper, chopped
- 2/3 cup chopped baby portobello mushrooms
- 1 cup chopped spinach
- 1 Arnold Sandwich Thins 100% Whole Wheat
- 1 oz part-skim mozzarella
- 1/2 tsp oregano
Heat oil in a saute pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with cheese and oregano.
Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop pounds on a low-calorie diet, a study found.
Total: 328 calories
- 1 large apple, sliced
- 2 tsp almond butter
- 3/4 tsp cinnamon
This spice helps rein in blood-sugar spikes after a meal, making you less likely to crash--and inhale an entire bag of pretzels--before lunchtime.
Total: 187 calories
Lunch Autumn Pumpkin Mix
- 3/4 cup brussels sprouts
- 1 cup cubed pumpkin
- 2 tsp olive oil
- 1 oz crumbled goat cheese
- 2 Tbsp pistachios
- 1/2 medium pear, sliced
- 2 Tbsp balsamic vinegar
- 2 tsp yellow mustard
- Toss brussels sprouts and pumpkin with oil and roast for 30 minutes at 350°F, turning halfway through. Remove from oven and toss with remaining ingredients.
Roasting squash brings out its natural sweetness. It's no brownie, but it will help satisfy your sweet tooth.
Total: 387 calories
- 2 cups cauliflower florets
- 1 Tbsp olive oil
- 3 Tbsp grated Parmesan
- Salt and pepper, to taste
- Toss together and roast under a broiler for 10 minutes.
Not all white foods are bad: With immune-boosting vitamin C and more than four grams of fiber, this veggie should be on your plate.
Total: 238 calories
Dinner Chicken with Cheesy Broccoli Soup 1 cup chopped broccoli 1 cup chopped parsnips 3/4 cup nonfat chicken stock 1/4 cup low-fat shredded cheddar cheese 1 Tbsp sliced almonds 4 oz chicken breast 1 tsp lemon juice Salt and pepper, to taste
Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts. Bake chicken, top with lemon juice, and season.
Clear soups can help fill you up, but pureed ones taste richer, which can be more satiating.
Total: 360 calories
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