THE DIET

The most ef­fi­cient way to slim down fast: Eat clean. Here, a low-calo­rie (about 1,500 per day) yet strate­gi­cally de­signed meal plan by New York nu­tri­tion­ist Stephanie Mid­dle­berg. “Each meal is nu­tri­tion­ally dense—high in pro­tein with healthy fats and comp

Harper’s Bazaar (Malaysia) - - Beauty -

DAY 1 Break­fast: Cof­fee-ca­cao smoothie. How-to: Blend frozen ba­nana with ¾ cup al­mond milk, ½ cup cold cof­fee, 1 tbsp. each of al­mond but­ter and co­coa pow­der, and a pinch of salt. Lunch: Av­o­cado and egg salad. How-to: Smash 2 hard-boiled eggs, ½ av­o­cado, and chopped dill; place over mixed greens or in Bibb let­tuce wraps. Snack: Multiberry fruit salad with 1 to 2 tbsp. shaved co­conut. Din­ner: Fresh-fish-and-veg­gie combo. Howto: Top a 4-oz. piece of white flaky fish (like floun­der or branzino) with toma­toes, ca­pers, and olives. Wrap in parch­ment pa­per and bake at 375 de­grees for 20 min­utes. Snack: 1 cup co­conut milk with ground ginger, turmeric, and cin­na­mon. DAY 2 Break­fast: Frit­tata cups with ½ grapefruit. How-to: Whisk 2 eggs with chopped spinach, basil, and sea salt. Pour into muf­fin tins lightly greased with co­conut oil. Bake at 325 de­grees for 20 to 25 min­utes. Lunch: Niçoise salad. How-to: Mix 4 oz. of tuna, 5 to 8 black olives, and 1 hard-boiled egg with steamed string beans, cherry toma­toes, and ex­tra vir­gin olive oil. Snack: 2 Med­jool dates filled with 2 tsp. sun­flower seed but­ter. Din­ner: Zuc­chini turkey burger with vine­gar cu­cum­bers side. How-to: Make 2 pat­ties from ½ lb. ground turkey meat, ½ medium grated zuc­chini, 1 or 2 thinly sliced green onions, 1 tbsp. each of fresh mint and ci­lantro, ½ clove minced gar­lic, ½ tsp. each of cumin and salt, and ¼ tsp. each of black and cayenne pep­per. (Save left­overs for Day 3 lunch.) Snack: Crush ½ cup berries, and add wa­ter and mint leaves. DAY 3 Break­fast: Chia seed and al­mond milk pud­ding topped with ½ cup fresh cher­ries. How-to: Add 2 tbsp. each of chia seeds and unsweet­ened co­conut flakes to 1 cup al­mond milk in a small bowl or jar; place in fridge overnight. Lunch: Turkey burger with sliced tomato in a col­lard greens wrap. Snack: ½ av­o­cado topped with omega-rich hemp hearts and a pinch of sea salt. Din­ner: Mus­tard-glazed wild salmon with red cab­bage slaw. How-to: Toss ½ head sliced cab­bage with EVOO and roast at 450 de­grees for 20 min­utes. Whisk 1 tsp. Di­jon mus­tard, juice of ½ lemon, and a pinch each of sea salt and pep­per, and use to coat one side of a 4-oz. piece of salmon. Place salmon in pan and put back in oven for 6 to 8 min­utes. DAY 4 Break­fast: Oat­meal par­fait. How-to: Layer 2 tbsp. ca­cao nibs, 8 chopped wal­nuts or al­monds, and a sprin­kle of sea salt in 1 cup cooked oat­meal. Lunch: Chicken salad. How-to: Mix 4 oz. of white meat with ½ chopped tart ap­ple, red onion, 2 cel­ery spears, 1 tbsp. av­o­cado, and ap­ple cider vine­gar. Snack: 1 fruit (ap­ple, pear, or mixed berries) with 10 sprouted al­monds. Din­ner: 2 fried or poached or­ganic eggs over roasted as­para­gus. DAY 5 Break­fast: Av­o­cado smoothie. How-to: Blend ½ av­o­cado with a hand­ful of spinach, a pinch of basil, 1 tsp. each of fresh ginger and chia seeds, plus 1 cup co­conut milk and ½ cup cut pineap­ple. Lunch: Chopped kale and Brus­sels sprouts salad. Howto: Top 2 cups chopped kale and 1 cup chopped Brus­sels sprouts with 2 tbsp. pump­kin seeds, 1 tbsp. dried cher­ries, and dress­ing (com­bine 2 tbsp. EVOO, 1 tbsp. fresh lemon juice, and ½ tbsp. Di­jon mus­tard with chopped gar­lic and shal­lots). Snack: Hard-boiled egg with ½ sliced Kirby cu­cum­ber. Din­ner: Zuc­chini noo­dles with shrimp and pesto. How-to: For pesto, com­bine 1 clove gar­lic, a hand­ful of basil, and 2 tbsp. toasted pine nuts in a food pro­ces­sor. Spi­ralise zuc­chini (we like the Veggetti) and boil for 2 min­utes; top with pesto and 5 shrimps sautéed in EVOO. Snack: 1 square dark cho­co­late. DAY 6 Break­fast: Pa­leo ba­nana pan­cakes. How-to: Whisk 2 eggs with 1 tbsp. shred­ded co­conut, 1 over­ripe smashed ba­nana, 1 tsp. chia seeds, and cin­na­mon. Cook in a co­conut-oil-greased skil­let. Lunch: 4 oz. of smoked salmon and ¼ av­o­cado in let­tuce wraps, with a side veg­etable. Snack: 2 tbsp. hum­mus on cel­ery sticks with olives. Din­ner: 4 oz. of roast chicken with roasted cau­li­flower. How-to: Roast ½ head of cau­li­flower flo­rets sea­soned with 1 to 1½ tbsp. olive oil, ½ tsp. chilli pow­der, and ¼ tsp. turmeric on a greased bak­ing sheet at 400 de­grees for 20 to 25 min­utes, un­til lightly browned. DAY 7 Break­fast: Av­o­cado toast. How-to: Smash ½ av­o­cado and top with 1 tsp. hemp hearts, chilli flakes, sea salt, and fresh lemon juice over 2 fi­bre-rich crack­ers or bread. Lunch: Fer­mented veg­gie bowl. How-to: Mix fer­mented beets, cab­bage, and car­rots with ¼ cup acorn squash and roasted turmeric cau­li­flower. Snack: 2 pick­les, each wrapped with 2 slices of low-sodium turkey. Din­ner: Flanksteak salad with chimichurri sauce. How-to: Cook 4 oz. of flank steak. For the sauce, blend 1 tbsp. each of pars­ley, ci­lantro, chopped red onion, EVOO, and ap­ple cider vine­gar with ½ clove minced gar­lic, 1½ tsp. wa­ter, ¼ tsp. salt, and a pinch each of pep­per and red pep­per flakes. (Save half of the sauce for Week 2.)

You know what they say, weight loss is 80 per­cent diet and 20 per­cent ex­er­cise

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