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Overview
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 |
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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
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