Lose the Clutter, Lose the Weight (30 page)
Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
Sandwiches
| BREAD |
| Flatbread sandwich wrap (2 oz) |
| 2 slices multigrain bread |
| 8'' sandwich wrap/tortilla |
| 2 slices 100% whole wheat bread |
| 2 slices rye bread |
| Pita (6½'' diameter), white or wheat |
| Kaiser roll |
| PROTEIN |
| 1 pouch (2.6 oz) water-packed light tuna + 2 Tbsp light mayonnaise |
| 3 oz deli turkey breast |
| 3 oz deli roast beef |
| 3 Tbsp hummus |
| 2 oz cooked chicken breast |
| 3 oz lean deli ham |
| CHEESE |
| 2 Tbsp feta crumbles |
| 1 slice (¾ oz) 2% milk provolone cheese |
| 1 slice (¾ oz) 2% milk Cheddar cheese |
| 1 slice (¾ oz) 2% milk Jack cheese |
| 1 slice (â
oz) American cheese |
| SPREAD |
| 1 Tbsp light Caesar dressing |
| 1 Tbsp honey mustard |
| 1 tsp olive oil + 1½ tsp balsamic vinegar |
| 2 tsp pesto |
| 1 Tbsp light mayonnaise |
| ¼ Hass avocado, mashed or sliced |
| SIDE |
| 5.3 oz 0% plain Greek yogurt + ½ cup fresh blueberries or raspberries |
| 1 medium apple or pear |
| 1 cup ready-to-go vegetable or chicken noodle soup |
| 12 baked potato or tortilla chips |
DIRECTIONS
Build a sandwich with bread, protein, cheese, and spread. Pair with one side.
FLAVOR BOOSTERS
Customize your sandwich as you please with these ultra-low-calorie toppings:
⢠Lettuce
⢠Alfalfa sprouts
⢠Baby spinach
⢠Dill pickles
⢠Sliced mushrooms
⢠Raw onions
⢠Tomato slices
⢠Hot-pepper sauce
⢠Fresh jalapeño
⢠Dijon/deli mustard
⢠Horseradish
Soup (makes 4 servings)
| PROTEIN (PICK 1) |
| 12 oz cubed ham |
| 1 can (15.5 oz) black, white, or red beans, rinsed and drained |
| 2 cups chopped cooked chicken or 12 oz cubed raw boneless skinless chicken breast |
| 4 links (3 oz each) fully cooked chicken sausage, chopped |
| 10 oz raw 90% lean ground beef |
| VEGETABLES (PICK 2) |
| 1 bag (6 oz) baby spinach |
| 2 cups fresh or frozen cut green beans |
| 4 cups chopped kale |
| 2 cups frozen mixed vegetables (such as soup, stir-fry, and broccoli/cauliflower blends) |
| 1 can (14.5 oz) no-salt-added diced tomatoes (with juice) |
| 2 cups fresh or frozen sliced carrots |
| BROTH/BASE (PICK 1) |
| 8 cups low- or reduced-sodium chicken broth |
| 8 cups low- or reduced-sodium beef broth |
| 8 cups low- or reduced-sodium vegetable broth |
| 4 cups ready-to-serve butternut squash soup* |
| 4 cups ready-to-serve tomato soup* |
*Cut protein or pasta/grain amount in half with these options.
| PASTA/GRAIN (PICK 1) |
| 2 cups cooked orzo or elbow macaroni |
| 2 cups cooked barley |
| 2 cups cooked brown rice |
| 2 cups cooked quinoa |
| 2 cups cooked egg noodles |
| GARNISH (PER SERVING) |
| 1 Tbsp 0% plain Greek yogurt |
| 1 Tbsp light sour cream |
| 1 Tbsp grated Parmesan cheese |
| 1 tsp olive oil |
| 1 tsp pesto |
| SIDE (PER SERVING) |
| 3 reduced-sodium stone-ground wheat crackers |
| 1 cup fresh fruit salad |
| 1 small (1 oz) white or whole wheat dinner roll + 1 tsp butter |
| 3 cups bagged romaine salad blend + 5 cherry tomatoes + 2 Tbsp light balsamic vinaigrette + 1 Tbsp shredded 2% milk cheese |
DIRECTIONS
Heat 1 tablespoon of oil in a small saucepan over medium-high heat. Add protein and 1 small chopped onion, 1 rib chopped celery, and/or 1 clove of minced garlic. Cook while stirring until the vegetables soften and the protein is no longer pink (if applicable).
Add your vegetable choices (except spinach or kale, if using) and cook, stirring, until softened.
Add the broth/base and pasta/grain. Reduce the heat to a simmer and heat through, adding additional broth or water if necessary. Stir in the spinach or kale, if using, and cook until wilted.
Season to taste with salt and pepper. Ladle one-quarter of the soup in a bowl (chill the remainder for future meals), top with a garnish, and serve with a side dish.
FLAVOR BOOSTERS
A dash or two of one of these ingredients will amp up the taste of your soup for few or no calories:
⢠Hot-pepper sauce
⢠Vinegar
⢠Lemon juice
⢠Fresh or dried herbs
SMART SHORTCUTS PACKAGED SOUPS
| PRODUCT | PORTION | CALORIES | PAIR WITH . . . |
| Campbell's Home Style Harvest Soup, Ready to Serve, Light, Southwestern-Style Vegetable | 2 cups (1 can) | 100 | Sandwich made from sandwich chart (no side) |
| Dr. McDougall's Gluten-Free All Natural Black Bean Soup | 1 cup (½ package) | 150 | Half sandwich made from sandwich chart + side option from sandwich chart |
| Progresso Light Beef Pot Roast | 2 cups (1 can) | 160 | |
| Pacific Organic Split Pea & Uncured Ham Soup | 1 cup (½ package) | 160 | |
| Amy's Organic Lentil Soup | 1 cup (½ can) | 180 | |
| Panera Bread Low-Fat Chicken Noodle Soup (refrigerated) | 2 cups (1 container) | 280 | 3 cups bagged romaine salad blend + 5 cherry tomatoes + 2 Tbsp light dressing/vinaigrette + 2 Tbsp shredded 2% milk cheese |
Store-bought soups are often high in sodium, so compare labels and avoid eating salty foods at other meals. Bean/legume soups are filling, so we kept the serving size smaller.
Stir-Fry
| PROTEIN (UNCOOKED WEIGHT) | VEGETABLES (CHOOSE 1½ TO 2 CUPS TOTAL) | SAUCE | SIDE |
| 4 oz thinly sliced boneless, skinless chicken breast | ½ cup cabbage slaw mix | 2 Tbsp bottled teriyaki baste/glaze | ½ cup cooked rice noodles |
| 4 oz thinly sliced pork tenderloin | ½ bunch baby bok choy | 2 Tbsp bottled stir-fry sauce | ½ cup cooked brown rice |
| 6 oz peeled and deveined shrimp | ¼ cup sliced celery | 1½ Tbsp hoisin sauce | ½ cup cooked quinoa |
| 3 oz thinly sliced flank steak | ½ cup cubed eggplant | 2 Tbsp sweet Asian chili sauce | |
| 4 oz thinly sliced boneless, skinless chicken thighs | ½ cup sliced mushrooms | ||
| 3 oz smoked tofu, cubed | ¼ cup sliced onions | ||
| ½ cup sliced zucchini | |||
| ½ cup cut asparagus | |||
| ½ cup sliced bell peppers | |||
| ½ cup cut green beans | |||
| ½ cup snow or snap peas | |||
| ½ cup shredded or sliced carrots | |||
| ¼ cup small fresh pineapple chunks | |||
| 1 cup small broccoli florets | |||
| 1½ to 2 cups frozen Asian vegetable blend |
DIRECTIONS