A NU­TRI­TIOUS, LOW-CALO­RIE PLAN TO HELP YOU SLIM DOWN COM­FORT­ABLY

Life & Style Weekly - - Diets That Work -

Break­fast

1 cup oat­meal with 2 tbsp. part­skim ri­cotta, 2 tbsp. dried figs, 1 tbsp. chopped wal­nuts Con­sum­ing oats daily for 12 weeks re­duces body weight and ab­dom­i­nal fat, re­search has found. Smoothie: Blend 1 cup plain Greek yo­gurt, ½ cup al­mond milk, ½ cup oats, ½ cup rasp­ber­ries, ½ cup frozen peaches, ½ tsp. al­mond ex­tract

Lunch

Bowl of lentil soup; spinach salad with ¼ cup mush­rooms, 1 tbsp. wal­nuts, vinai­grette Hav­ing a veg­gie-based soup for lunch will fill you up and help you stay hy­drated and en­er­gized. Bowl of great north­ern bean soup; 1 cup quinoa salad with roasted beets, pome­gran­ate seeds, chopped kale, 1 tbsp. vinai­grette

Din­ner

Gourmet omelet: 2 eggs, milk, brie, toma­toes, onion, chives, olive oil; whole-grain toast A nu­tri­tious din­ner with pro­tein, veg­gies and whole grains will keep your me­tab­o­lism revved. Chicken-broc­coli stir-fry: 3 oz. chicken breast, onion, red pep­per, broc­coli, gin­ger, sautéed in grape­seed oil, served on brown rice

Snack

A. M.: Ap­ple, 1 tbsp. al­mond but­ter P. M.: Veg­etable juice, cheese stick Com­bin­ing pro­tein, fat and pro­duce curbs be­tween- meal hunger and main­tains en­ergy. A. M.: 1 cup frozen cher­ries, ½ cup Greek yo­gurt P. M.: 1 cup roasted kale chips, a hand­ful of pis­ta­chios (about 10)

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