Skinny Meals: Everything You Need to Lose Weight-Fast!: A Cookbook

Skinny Meals: Everything You Need to Lose Weight-Fast!: A Cookbook

by Bob Harper
Skinny Meals: Everything You Need to Lose Weight-Fast!: A Cookbook

Skinny Meals: Everything You Need to Lose Weight-Fast!: A Cookbook

by Bob Harper

eBook

$9.99 

Available on Compatible NOOK Devices and the free NOOK Apps.
WANT A NOOK?  Explore Now

Related collections and offers


Overview

#1 NEW YORK TIMES BESTSELLER

From Bob Harper, the bestselling author of The Skinny Rules and Jumpstart to Skinny and the star of NBC’s ongoing smash reality show The Biggest Loser, comes 100 delicious new recipes (all of them under 330 calories!), a month of new menu plans, and indispensable shopping lists and cooking tips that all follow Bob’s practical strategies for getting thin!
 
THE TASTIEST MEALS FOR HELPING YOU LOSE WEIGHT—FAST!
 
In The Skinny Rules, super-motivator Bob Harper introduced the twenty nonnegotiable eating and lifestyle principles that pave the way to quick and permanent weight loss. Since then, thousands of fans asked for more guidance and inspiration! Skinny Meals answers the call, delivering 100 new Skinny Rules–abiding recipes (all of them under 350 calories!) and a month’s worth of new menu plans that will satisfy you at every meal. From an Apple Pie Shake for breakfast to Zucchini Noodles with Avocado Cream Sauce for dinner, Bob has done all the tricky calorie, protein, carb, sodium, and fiber counting so you can meet his Rules goals without even thinking about them! With easy, prepare-ahead strategies, handy shopping lists, and cooking tips, Skinny Meals is your ultimate guide to slimming down and staying fit. Just shop, chop, and enjoy!

Praise for Skinny Meals
 
Skinny Meals rocked my world. . . . It’s not just a how-to book. It includes so many yummy food ideas that . . . it’s easy to get through the day without feeling like you’re denying yourself. . . . I may have found the diet book that changes my life.”Books for Better Living

Product Details

ISBN-13: 9780804178600
Publisher: Random House Publishing Group
Publication date: 04/15/2014
Series: Skinny Rules
Sold by: Random House
Format: eBook
Pages: 240
File size: 17 MB
Note: This product may take a few minutes to download.

About the Author

Bob Harper is a world-renowned fitness trainer and the longest-reigning star of the NBC reality series The Biggest Loser, which went into its fourteenth season in January 2013. He has released several popular fitness DVDs and is the author of the #1 New York Times bestsellers The Skinny Rules and Jumpstart to Skinny. Harper still teaches a local spin class in Los Angeles, where he resides with his dog, Karl.

Read an Excerpt

INTRODUCTION: WELCOME TO SKINNY EATING
 
Have you ever read about some celebrity’s dramatic weight loss and thought how much easier dropping pounds would be if you had the support of a personal chef like so many famous people do? Ever imagined the ease of having someone tell you exactly what to put in your mouth, and when (not to mention shopping and preparing all your food each day)?
 
Well, unless you go hire yourself a live-in chef (cha-ching) or buy a subscription to a frozen-meal delivery service (bland, yuck), this book is as close as you can get to that experience. I’ll be your kitchen wizard and motivator, giving you one hundred amazing options for meals that are easy to cook and deliciously satisfying—and that will promote fast weight loss. I’ve made recommendations so you can easily put meals together for a month’s worth of menus, and I’ve even given you week-by-week shopping lists—order from one of those popular grocery delivery services and you won’t even have to do the shopping yourself! Don’t you feel like a celebrity already?
 
More good news: every Skinny Meals recipe adheres to the nonnegotiable rules for getting to thin that I set out in my book The Skinny Rules. This means that each is rules-abiding in terms of what should go into every meal, and what amounts and kinds of ingredients (protein, carbs, fiber, sodium, etc.), and when. When you eat exclusively from the recipes in this book (or combine them with recipes from The Skinny Rules to give yourself the most possible options), you will be living by my rules for overall daily calories (no recipe in this book has more than 330 calories!), protein, carbs, fiber, sodium, fruits, vegetables, and water.
 
What does all this mean to you in the short term? No more standing in front of the fridge wondering what on earth you should make (and finally saying “the hell with it” and ordering a massive pizza for delivery). No more calorie counting and worrying about macronutrient combinations (carbs and protein and fat, oh my!). No more confusion! Whether you create your own daily menu combinations or follow the ones I’ve supplied, I’ll make grabbing breakfast on the fly, packing lunch for the office, snacking, and assembling dinner in a rush much, much easier. Automated, even. And automation is your friend when you are trying to get rid of bad eating habits and adopt better ones.
 
Automated, however, doesn’t mean joyless. It doesn’t mean nasty, cardboard-y food. It doesn’t mean denying yourself the flavors of the world. My Skinny Meals draw inspiration from Thailand to Louisiana, Hawaii to France, and the Mediterranean to Mexico. Because although having fewer decisions to make around meal prep will help you meet your weight-loss goals, having diverse flavors—all “skinnified” for your eating pleasure—will make life so much more colorful. Some of the food in these pages is so scrumptious that you could entertain guests in style without breaking your skinny stride (though obviously you’ll want to multiply the amount of ingredients by the number of people you’ll be serving!).
 
With twenty breakfast options, thirty-five lunches, thirty-five dinners, and ten snack recipes, you could mix and match for months and never get bored using my Skinny Meals. I hope you’ll try any and all that seem even remotely appetizing to you—the more go-to recipes you can develop, the better. Each Skinny Meal recipe you love is one more powerful weapon in your battle against the bulge.
 
Here’s to your successful weight loss!
 
 
Avocado Toast
 
Replace the fatty butter and sugary jam you used to pile on your toast with this abundance of natural flavors, good fats, and protein and you will have a well-balanced meal to kick-start your day! It’s low calorie, high protein, and oh so good!
 
¼ avocado
Pinch of paprika
½ teaspoon freshly squeezed lemon juice
1 slice whole-wheat or Ezekiel bread, toasted
4 hard-boiled large egg whites, chopped
1½ teaspoons finely diced shallots
1 teaspoon Dijon mustard
½ teaspoon capers, rinsed and coarsely chopped
Dash of freshly ground black pepper
 
In a small bowl, mash and mix the avocado, paprika, and lemon juice. Spread on the toast.
 
In the same small bowl, mix together the egg whites, shallots, mustard, capers, and pepper.
 
Pile the egg white mixture on top of the avocado-smeared toast and enjoy!
 
Nutrition information: 221 calories, 20g protein, 20g carbs, 8g fat, 6g fiber
 
 
Apple Pie Shake
 
Have your pie and drink it, too! With this breakfast, you can enjoy the flavors of a classic dessert in a way that still meets my approval—you’ll experience the comfort of apple pie without the outrageous calories. The almond butter gives you hunger-satisfying protein, and with just the right amount of carbs and fat, you’ll get a jump on the day without hurting your waistline.
 
Meatless day option!
 
½ small banana, frozen
½ apple, sliced
1 scoop of vanilla protein powder
Pinch of cinnamon
Pinch of nutmeg
½ cup crushed ice
1 tablespoon almond butter
 
Combine all of the ingredients in a blender and blend until smooth.
 
Nutrition information: 271 calories, 18g protein, 32g carbs, 10g fat, 8g fiber
 
 
Spicy Green Shake
 
The heat from the peppers and spices in this recipe will boost your metabolism (and your morning) into high gear, and the added spinach and kale will give you the iron and energy of Popeye. Since you’re blending this, leave on the kiwi skin—it has a ton of fiber, and you know you need your fiber!
 
1 kiwi, unpeeled and cut into quarters
1 Persian cucumber, diced
1 cup chopped fresh spinach
1 cup chopped kale
1 tablespoon freshly squeezed lemon juice
⅛ teaspoon cayenne pepper
½ pear, unpeeled and diced
2 tablespoons ground flaxseed
 
Combine all of the ingredients in a blender and blend until smooth.
Serve with a side of My Skinny Scramble.
 
MY SKINNY SCRAMBLE
When eating the Skinny Rules way, I want women to get 1,200 calories a day, so you’re going to prepare My Skinny Scramble using a 3+1 ratio (3 egg whites plus 1 whole egg). Men, you can go with the 5+1 ratio (5 egg whites, plus 1 whole egg) because you need 1,500 calories a day. Either way, it’s protein power your’re getting in this quick-prep side. Simply beat the whites and the one egg together and quickly scramble in a nonstick frying pan (or add just a spritz of olive oil or canola oil spray to a standard pan). Any recipe that calls for the addition of My Skiny Scramble (or that calls for a 3+1 or 5+1 egg ratio as part of the ingredients list) gives you the nutritional information for the 3+1 ratio. Just so you know, here is the full info on both ratios.
 
Nutrition Information: 5 + 1 = 146 calories, 25g protein, 0g carbs, 4.4g fat
3 + 1 = 112 calories, 17.5g protein, 0g carbs, 4.4g fat

Table of Contents

Introduction: Welcome to Skinny Eating xiii

Part I Skinny Rules for Life

The Skinny Rules Recap: The Nonnegotiable Principles for Getting to Thin 3

Do-Ahead Details: Set Yourself Up for Success by Shopping with Purpose 21

Part II Skinny Meals

Power Breakfasts

Avocado Toast 30

Apple Pie Shake 32

Spicy Green Shake 33

Peachy Keen Smoothie 35

Leaner Loco Moco 36

Overloaded Toast 37

Greek Yogurt Waffles 38

Baked Quinoatmeal 40

Quinoa Cakes 41

Eggs Florentine 42

Skinny Latkes 44

Breakfast Tacos 45

Overloaded Baked Potato 46

Wild Mushroom Omelet 49

Red Egg Skillet 50

Blueberry Muffins 51

Sweet Potato Baked Eggs 52

Mini Lemon Ricotta Pancakes with Fruit Reduction 55

Breakfast Burrito Bowl 56

Power Wrap 58

Lean Lunches

Peach Salad with Chicken 60

Saucy Spring Roll 62

Perfect Pasta Salad 63

Pesto Quesadilla 65

"Makes Me Happy" Egg Salad Sandwich 66

Hummus Roll-Up with Roasted Veggies and Turkey 67

Veggie Carbonara 68

Terrific Tuna Salad 71

New Mexican Quinoa Salad 72

Greek Burger with Sun-Dried Tomato "Aioli" 73

Cajun Chicken Sandwich 74

Beef Chili 76

Turkey Clean Joes 77

Tomato Turkey Meatball Soup 78

Tempeh Burrito 79

Garbanzo Falafel Salad 81

Spanish Salad with Cucumber Pico de Gallo 82

Beet Tabbouleh 83

Spaghetti Squash Pad Thai 84

Smoked Salmon "Tea" Wraps 86

Garbanzo Bean Salad 87

Turkey and Fig Jam Panini 88

Irish Flag Flying 89

Salmon Tacos with Avocado Crema 90

Lentil Salad with Herb Dressing 92

Cajun Bowl 93

Harpersized Salad 94

Nachos with Chipotle-Lime Cream 95

Roasted Eggplant Salad 97

Sesame Bowl 98

Banh Mi Chicken Salad 99

Chicken, Nectarine, and Zucchini Skewers 100

Moroccan Beef with Squash 102

Lemon-Basil Chicken Salad 103

Greens Minestrone Soup 105

Thinner Dinners

Pan-Seared Salmon with Zucchini and Yellow Squash 108

Spaghetti Squash Casserole 110

Chicken Curry over Cauliflower "Rice" 111

Beef Stew over Cauliflower "Couscous" 112

Skinny Shepherd's Pie 114

Enchilada Soup 115

Chinese Chicken Salad 116

Pork Loin with Braised Collard Greens 117

Poached Chicken with Lemon, Capers, and Parsley Gremolata 119

Brussels Sprout Chicken Caesar Salad 120

Mediterranean Halibut 121

Dressy Lettuce Wraps 122

Baked Squash 123

Halibut with Radish-Leaf Pesto 124

Charred Brussels Sprouts with Herby Turkey 126

Blackened Mahi Mahi with Fennel Slaw 127

Lemon Garlic Goodness Soup 129

Beef Stroganoff 130

Salmon with Creamy Dill Sauce 131

Colorful Stir-Fry 132

Mighty Meatloaf 133

Tangy Shrimp with Coconut "Rice" 134

Steak and Warm Spinach Salad 136

Chicken Romana 137

Zucchini Noodles with Avocado Cream Sauce 139

Lean Leek Soup 140

Chicken with Spicy Swiss Chard Salsa Verde 141

Chicken, Fennel, and Grapefruit Salad 142

Tomato and Garlic Cod with Steamed Veggies 144

Thai Soup 145

Chimichurri Steak 146

Hearty Turkey Kale Soup 148

Creole Shrimp 149

Almond-Crusted Chicken with Balsamic Green Beans 151

French Halibut with Green Beans 152

Happy Snacking

Roasted Tomato and Basil Hummus 156

Spiced Almonds 158

Mango Caprese 159

Smashed Pea'"Guac" 161

Greek Yogurt with Stone Fruit or Berries 162

Jicama Slaw 163

Espres so Smoothie 164

Apple with Almond Butter 165

Balsamic Cottage Cheese 166

Turkey Rolls 167

Part III Skinny Tools: Shop, Prepare, Eat!

week 1 Shopping Lists 171

week 1 Menus 174

week 2 Shopping Lists 181

week 2 Menus 184

week 3 Shopping Lists 190

week 3 Menus 192

week 4 Shopping Lists 199

week 4 Menus 201

Acknowledgments 209

Index 211

The Skinny Meals Restock Your Pantry Shopping List 223

From the B&N Reads Blog

Customer Reviews