The Beauty Diet (52 page)

DAILY AVERAGE FOR WEEK 4

1,457 calories; 101 g protein; 156 g carbohydrates; 23 g fiber; 52 g fat; 14 g saturated fat; 0 trans fats; 283 mg cholesterol; 1,796 mg sodium; 1,019 mg calcium; 3.7 g omega-3 fats

BANANA BLUEBERRY YOGURT CUP

1 cup low-fat plain yogurt

1 small banana, sliced

½ cup fresh blueberries

Layer the yogurt with the banana slices and blueberries in small bowl.

Yield:
1 serving

Per serving:
286 calories; 15 g protein; 51 g carbohydrates; 4.4 g fiber; 36 g sugars; 4.4 g fat; 2.5 g saturated fat; 0 trans fat; 15 mg cholesterol; 173 mg sodium; 458 mg calcium; 0.1 g omega-3 fats; 230 IU vitamin A; 18 mg vitamin C; 0.6 mg vitamin E; 1 mg iron; 2.5 mg zinc

BANANA YOGURT CUP

1 cup low-fat plain yogurt

¼ cup sliced banana

1 tablespoon wheat germ

Layer the yogurt with the banana slices in a small bowl. Sprinkle with wheat germ.

Yield:
1 serving

Per serving:
215 calories; 15 g protein; 29 g carbohydrates; 2 g fiber; 22 g sugars; 4.7 g fat; 2.6 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 453 mg calcium; 0.1 g omega-3 fats; 156 IU vitamin A; 6 mg vitamin C; 1.2 mg vitamin E; 1 mg iron; 3.4 mg zinc

CINNAMON WALNUT RAISIN LOW-FAT CREAM CHEESE

4 ounces low-fat cream cheese

½ teaspoon ground cinnamon

8 teaspoons finely chopped toasted walnuts

¼ cup raisins

Blend the cream cheese with the cinnamon, walnuts, and raisins. Refrigerate.

Yield:
4 servings (2 tablespoons cream cheese each)

Per serving:
124 calories; 4 g protein; 11 g carbohydrates; 1 g fiber; 6 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 16 mg cholesterol; 85 mg sodium; 45 mg calcium; 0.5 g omega-3 fats; 194 IU vitamin A; 0.4 mg vitamin C; 0.1 mg vitamin E; 1 mg iron; 0.4 mg zinc

EASY BREAKFAST SANDWICH

Nonstick cooking spray

12 egg whites

¼ teaspoon freshly ground black pepper

4 ounces extra-sharp low-fat cheddar cheese, grated

8 slices whole grain bread, toasted

4 slices Canadian bacon, heated

8 thin slices tomato

Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the egg whites, season with pepper, and cook until the whites have firmed, about 3 minutes. Add cheese to firmed whites and cook until cheese has melted. Divide the cheesy egg whites between 4 bread slices and top each with a slice of Canadian bacon, 2 slices of tomato, and a second slice of bread. Cut each sandwich in half and serve.

Yield:
4 servings (1 sandwich each)

Per serving:
305 calories; 32 g protein; 28 g carbohydrates; 5 g fiber; 4.5 g sugars; 6 g fat; 2.4 g saturated fat; 0 trans fat; 19 mg cholesterol; 992 mg sodium; 196 mg calcium; 0.1 g omega-3 fats; 311 IU vitamin A; 4 mg vitamin C; 0.6 mg vitamin E; 2 mg iron; 2 mg zinc

EGG WHITE, SPINACH, AND FETA SCRAMBLE ON WHOLE WHEAT TOAST

8 egg whites (about 1
cups)

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 teaspoons water

Nonstick cooking spray

1 cup baby spinach

¼ cup crumbled feta cheese

4 slices whole wheat bread, toasted

Whip the egg whites, salt, pepper, and water in a small bowl until frothy. Spray a nonstick skillet with cooking spray and place over medium heat. Add the egg white mixture and cook, stirring, until almost set. Add the spinach and feta and continue to cook until the eggs are completely cooked and the spinach has wilted. Serve open face on toast.

Yield:
4 servings (about ½ cup egg and 1 slice toast each)

Per serving:
140 calories; 13 g protein; 14 g carbohydrates; 3 g fiber; 2 g sugars; 3 g fat; 1.6 g saturated fat; 0 trans fat; 8 mg cholesterol; 491 mg sodium; 88 mg calcium; 0.03 g omega-3 fats; 255 IU vitamin A; 1 mg vitamin C; 0.2 mg vitamin E; 1 mg iron; 1 mg zinc

FRENCH TOAST STUFFED WITH RICOTTA, KIWI, AND PEACH

1 egg

1 egg white

½ cup low-fat milk

1 teaspoon vanilla extract

3 tablespoons sugar

¼ teaspoon kosher salt

½ cup part-skim ricotta cheese

¼ cup finely chopped, peeled kiwi

¼ cup finely chopped peach

8 slices whole wheat bread

Nonstick cooking spray

In a medium shallow bowl, whisk together the egg, egg white, milk, vanilla, 2 tablespoons of the sugar, and the salt; set aside. In a small bowl, mix the remaining 1 tablespoon sugar, the ricotta, kiwi, and peach. Divide the ricotta mixture between 4 slices of bread. Top with a second piece of bread and press together firmly. Heat a large nonstick skillet sprayed with nonstick cooking spray. Dip each piece of stuffed French toast into the egg mixture, coating both sides well and letting the excess drip off, and place in the skillet. Cook over medium heat for 2–3 minutes on each side, until well browned and crisped. Serve warm.

Yield:
4 servings (1 piece each)

Per serving:
283 calories; 15 g protein; 41 g carbohydrates; 5 g fiber; 16 g sugars; 6.4 g fat; 2.6 g saturated fat; 0 trans fat; 64 mg cholesterol; 436 mg sodium; 197 mg calcium; 0.05 g omega-3 fats; 286 IU vitamin A; 11 mg vitamin C; 0.7 mg vitamin E; 2 mg iron; 2 mg zinc

OATMEAL WITH CINNAMON, DRIED FRUIT, AND TOASTED WALNUTS

1 cup low-fat milk

2 cups water

¼ teaspoon kosher salt

1 3-inch cinnamon stick

1 cup steel-cut oats

½ cup mixed dried fruit, such as cherries, cranberries, and blueberries

½ cup toasted walnuts, coarsely chopped

In a medium saucepan, bring the milk, water, salt, and cinnamon stick to a boil. Stir in the oats and dried fruit, reduce the heat to low, cover, and cook until tender, about 20 minutes, stirring occasionally to prevent boiling over. Remove the cinnamon stick before serving and top each bowl with 2 tablespoons toasted chopped walnuts.

Yield:
4 servings (scant cup cooked oats each)

Per serving:
322 calories; 11 g protein; 42 g carbohydrates; 6.3 g fiber; 13 g sugars; 13 g fat; 1.8 g saturated fat; 0 trans fat; 3 mg cholesterol; 148 mg sodium; 116 mg calcium; 1.4 g omega-3 fats; 501 IU vitamin A; 0.2 mg vitamin C; 0.4 mg vitamin E; 2.4 mg iron; 2.3 mg zinc

POACHED EGGS FLORENTINE

Nonstick cooking spray

4 cups baby spinach

¼ cup low-fat milk

½ teaspoon cornstarch

¼ cup grated sharp cheddar cheese

2 tablespoons distilled white vinegar

4 eggs

2 whole grain English muffins, split and toasted

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Spray a small saucepan set over medium high-heat with nonstick cooking spray and add the spinach. Cook until wilted, 2–3 minutes, remove from the pot, and set aside. Add the milk and cornstarch and whisk until smooth. Bring to a simmer, whisking, turn off the heat, add the cheese, and whisk until smooth and thick. Set aside. Bring a medium pot of water to a boil, add the vinegar, and reduce the heat to a bare simmer. Crack the eggs and add one at a time. Let cook until the yolk is set but still soft, 5 minutes. Remove and drain the water. Top each English muffin half with some of the spinach, one poached egg, and some of the cheddar sauce. Season with salt and pepper.

Yield:
4 servings (½ English muffin, ¼ cup cooked spinach,
1 egg, and 2 tablespoons cheese sauce each)

Per serving:
180 calories; 12 g protein; 16 g carbohydrates; 3 g fiber; 4 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 219 mg cholesterol; 493 mg sodium; 209 mg calcium; 0.1 g omega-3 fats; 2,689 IU vitamin A; 7 mg vitamin C; 1.2 mg vitamin E; 2.5 mg iron; 1.5 mg zinc

SCRAMBLED EGG WHITES WITH CHEDDAR AND TOMATO AND SLICED KIWI

8 large egg whites

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 teaspoons water

Nonstick cooking spray

¼ cup grated sharp white cheddar cheese

cup diced tomato

2 tablespoons chopped fresh chives

4 kiwis, peeled and sliced

Whip the egg whites, salt, pepper, and water in a small bowl until frothy. Spray a nonstick skillet with cooking spray and place over medium heat. Add the egg white mixture and cook, stirring, until almost set. Add the cheese, tomato, and chives and continue to cook until the eggs are set and the cheese is melted. Divide the scrambled eggs and sliced kiwi evenly among four plates.

Yield:
4 servings (
cup egg scramble and 1 kiwi each)

Per serving:
114 calories; 10 g protein; 13 g carbohydrates; 2.5 g fiber; 7.8 g sugars; 2.8 g fat; 1.3 g saturated fat; 0 g trans fat; 7.5 mg cholesterol; 327 mg sodium; 83 mg calcium; 0.03 g omega-3 fats; 290 IU vitamin A; 74 mg vitamin C; 1.1 mg vitamin E; 0.4 mg iron; 0.1 mg zinc

SPICY SCRAMBLED BREAKFAST TACO WITH TOMATO SALSA

Nonstick cooking spray

4 eggs

4 egg whites

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ teaspoon chili powder

2 scallions, sliced

1½ ounces grated sharp cheddar cheese

4 8-inch flour tortillas, warmed

½ cup tomato salsa

Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium-high heat. Beat the eggs, egg whites, salt, pepper, and chili powder in a medium bowl. Add to the skillet and cook, stirring, until just set. Add the scallions and cheese and cook for another minute or until the cheese is melted. Divide the eggs evenly among the tortillas, top with salsa, and roll.

Yield:
4 servings (1 taco each)

Per serving:
300 calories; 17 g protein; 28 g carbohydrates; 2.2 g fiber; 1.8 g sugars; 12 g fat; 4.7 g saturated fat; 0 trans fat; 222 mg cholesterol; 748 mg sodium; 178 mg calcium; 0.1 g omega-3 fats; 629 IU vitamin A; 3 mg vitamin C; 1 mg vitamin E; 3.4 mg iron; 1.2 mg zinc

SPINACH OMELET

16 egg whites

2 tablespoons water

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Nonstick cooking spray

1 cup finely chopped onion

2 cups baby spinach, roughly chopped

In a medium bowl, whisk together the egg whites, water, salt, and pepper; set aside. Heat a large nonstick skillet sprayed with cooking spray over medium heat. Add the onion and cook until softened, 3–5 minutes. Add the spinach and cook until wilted, 1 minute. Add the egg mixture and cook until the edges are set and the top is no longer runny, about 4–5 minutes. Fold in half and cook for an additional 2 minutes on each side. Cut into 4 wedges and serve.

Yield:
4 servings (¼ omelet each)