50 Fat Burning Meals

50
FAT-BURNING
MEALS
Clark Bartram
America's Most Trusted
Fitness Professional
BREAKFAST
50
FAT-BURNING
MEALS
Fruity, Nutty Oatmeal (353 cal)
Makes: 4 servings/bowls Directions:

In a large, heavy saucepan, combine
Calories: 353 water and 1½ cup of milk to a boil over
Total Fat: 12g high heat. Stir in oats and salt (if using).
Cholesterol: 3 mg Reduce heat to medium-low and simmer,
Sodium: 70 mg stirring often, for 3 minutes, or until oats
Carbohydrates: 57g start to soften.
Protein: 11g
Add the pear/apple slices. Cover and
Ingredients simmer for about 3 minutes more or until
it tender but still lightly crisp. Add
1¼ cup rolled oats cranberries and raisins. Remove from
1 cup water heat, cover, and let stand 1 minute to
2½ cup fat-free milk soften.
1 large pear or medium-sized apple, cored and cut into ¼ pieces
Divide evenly among 4 bowls. Sprinkle
½ cup dried sweetened cranberries
each with 2 Tbsp. of walnuts and ½ tsp. of
¼ cup dark or golden raisins
sugar, or to taste. Top each bowl with ¼
½ cup chopped walnuts
cup of the remaining milk.
2 tsp. brown sugar
Pinch of salt, or to taste (optional)
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FAT-BURNING
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Sweet Potato Pancakes (228 cal)
Makes: 2 servings
Calories: 151
Total Fat: 6.1g
Cholesterol: 164 mg
Sodium: 307 mg Directions:
Carbohydrates: 16.2g Mix well, make sure all the sweet potato
Protein: 9.1 is mashed. The batter is pretty thick so I
spread it out when I scoop them on the
Ingredients hot skillet. Cook as you would normal
pancakes. They don’t “bubble” like
1/2 cup cooked and mashed sweet potato normal pancakes, so watch that they are
1/3 cup egg beaters or 2 eggs cook thoroughly, but not burned.
1/4 cup peanut flour (you can use any kind of flour you want)
1/8 tsp. baking soda and baking powder (I always use both)
1 tsp. honey or coconut palm sugar
1/8 tsp. ground cinnamon
1/16 tsp. salt
optional milk (any type), to thin batter if necessary
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FAT-BURNING
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Breakfast Yogurt Parfait (184 cal)
Makes: 3 servings/3 cups
Calories: 184
Total Fat: 8g
Cholesterol: 0 mg Directions:
Sodium: 35 mg
Place a layer of berries or grapes on the
Carbohydrates: 23g
bottom of the jar, add a layer of yogurt, a
Protein: 6g
layer of granola, a layer of fruit, another
layer of yogurt and a layer of the
Ingredients
shredded coconut. Cap the jar, and off
you go!
1 cup grapes or mixed berries
1/2 banana, chopped
1/4 cup unsweetened shredded coconut
1/2 cup granola
1/2 cup nonfat or lowfat Greek-style yogurt
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FAT-BURNING
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Apple-Cinnamon- Raisin Oatmeal (322 cal)
Makes: 1 serving
Directions:
Calories: 322 In a medium saucepan, combine apples,
Total Fat: 3.7g oats, and raisins with 2 cups of cold
Cholesterol: 6.3 mg water.
Carbohydrates: 32g Cook over medium heat for about 5
Protein: 38g minutes, or until mixture starts
bubbling. Stir continuously.
Ingredients:
Sprinkle in cinnamon and then cook for
2 sweet apples, unpeeled and another 2 to 3 minutes.
cut into ¼ -inch chunks Serve warm with all-natural honey to
1 cup five-minute rolled oats sweeten, banana slices, or fresh
2 oz. raisins blueberries.
2 tsps. Cinnamon
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Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (220 cal)
Makes: 4 Servings
Directions:
Calories: 228 Preheat oven to 400 degrees F.
Fat: 6g
Cholesterol: 0 mg Combine the quinoa, water and vanilla
Sodium: 65 mg in a saucepan with a pinch of salt. Bring
Carbohydrates: 36g to a boil, cover and reduce heat to low.
Protein: 6g Simmer for 15 minutes until liquid is
absorbed.
Ingredients Toss the blueberries with the coconut oil
and cinnamon. Spread on a parchment
1 cup quinoa lined baking sheet (don’t skip the
2 cups water parchment!) Roast until soft and bubbly,
1 Tbsp. vanilla about 15 minutes.
2 cups fresh or frozen Serve the quinoa topped with the roasted
blueberries blueberries. Top with a few fresh
1 Tbsp. coconut oil, melted blueberries, coconut, or slivered
1/2 tsp. cinnamon almonds if desired.
Sea salt, to taste
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FAT-BURNING
MEALS
Stuffed Blueberry French Toast (389 cal)
Makes: 4 Servings Directions:

In a food processor or blender, combine ½ cup milk, 2 cups
Calories: 389 blueberries, ½ cup of cottage cheese, and ½ cup sugar. Blend
Total Fat: 7g until smooth.
Sodium: 456 mg
Carbohydrates: 64g Place the remaining ½ cup of milk in a shallow bowl, along
Protein: 17g with the egg whites, egg, and vanilla extract.
Whisk until smooth.
Ingredients Divide the blueberry mixture among 4 of the slices of bread
and top with the remaining 4 bread slices.
2 cups blueberries
1 cup fat-free milk Heat a large skillet over medium heat. Add ½ Tbsp. of the oil
½ cup cottage cheese and place the stuffed bread into the skillet.
⅓ cup sugar Cook for 2 to 3 minutes, or until the bread starts to brown.
2 large egg whites Drizzle the remaining oil over the top of the bread and turn.
1 large egg Cook for 2 to 3 minutes longer, or until browned and cooked
1 tsp vanilla extract through. Serve immediately or cool on a wire rack.
8 slices country-style whole wheat bread
1 tbsp canola oil
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FAT-BURNING
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Breakfast Barley with Bananas and Sunflower Seeds (410 cal)
Makes: 1 serving/1 bowl
Calories: 410
Total Fat: 6g
Sodium: 15 mg In a small microwave-safe bowl,
Carbohydrates: 86g combine 1/3 cup of barley and 2/3 cup
Protein: 10g water. Microwave on HIGH for
6 minutes. Take out after. Stir and let
Ingredients stand for 2 minutes.
Top with banana slices, sunflower
1 banana, sliced seeds, and honey.
2/3 cup water
1/3 cup uncooked quick-cooking pearl barley
1 Tbsp unsalted sunflower seeds
1 tsp honey
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FAT-BURNING
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Banana Pancakes with Walnut Honey (425 cal)
Makes: 4 servings
Directions:
Calories: 425
Total Fat: 15g In a large bowl, combine the pancake mix and
Cholesterol: 55 mg cinnamon.
Sodium: 387 mg In a separate bowl, combine buttermilk, water,
Carbohydrates: 67g egg, oil, and vanilla extract. Whisk into the
Protein: 10g pancake mix and stir until smooth. Fold in the
banana.
Ingredients for Pancakes
Set aside.
1⅓ cup Easy Pancake Mix* or store-bought, trans-fat Combine the walnuts, honey, and water in a
free pancake mix small bowl.
1 cup low-fat buttermilk Using a cooking spray, coat a large non-stick
¼ cup water skillet and set over medium heat. Add the
1 large egg pancake batter in ¼ cupfuls and cook, in
1 large banana, halved lengthwise and cut thin slices batches, for about 2 minutes or until the
½ cup fresh raspberries pancakes have puffed and the undersides are
¼ tsp. ground cinnamon lightly browned. Turn the pancakes and cook
1 Tbsp. canola oil for about 2 minutes longer or until lightly
1 tsp. vanilla extract browned. Serve with the walnut honey and
Ingredients for Walnut Honey
½ cup walnuts, chopped
Ü÷ cup organic honey
1 Tbsp. water
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*Easy Pancake Mix
1½ cup all-purpose flour

Directions:
1 Tbsp. baking powder
1½ cup whole wheat pastry flour
Combine the all-purpose flour, pastry
6 Tbsp. yellow cornmeal
6 Tbsp. sugar flour, cornmeal, sugar, baking powder,
1 tsp. baking soda baking soda, and salt in a bowl and mix
½ tsp. salt well. Store in a cool, dry place.
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Cranberry-Pecan Scones (308 cal)
Makes: 8 servings/slices
Directions:
Calories: 308 Preheat the oven to 400°F. Lightly coat a
Total Fat: 15g 9" round baking pan with cooking
Cholesterol: 2 mg spray. Combine the flour, pecans, baking
Sodium: 350 mg powder, baking soda, and salt in a large bowl.
Carbohydrates: 38g Whisk well.
Protein: 6g In a smaller bowl, combine the yogurt, oil,
and orange zest. Whisk well.
Ingredients
Using a wooden spoon or ladle, create a
1 cup pecans, chopped depression or well in the center of the flour
⅔ cup dried sweetened cranberries mixture and add the yogurt mix and
1¼ cup low-fat vanilla yogurt cranberries. Stir until blended. Combine all
2 cup whole wheat pastry flour into the prepared pan. Score the dough with
1 tsp. freshly grated orange zest a knife to form 8 triangles.
2 tsp. baking powder Bake for 20 to 25 minutes or until lightly
½ tsp. baking soda browned and a wooden toothpick inserted in
½ tsp. salt the center comes out clean.
2 Tbsp. canola oil
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Broccoli & amp; Feta Omelette with Toast (390 cal)
Makes: 1 serving/omelette + 2 pcs. Toast
Calories: 390
Total Fat: 19g
Directions:
Cholesterol: 440 mg
Sodium: 550 mg Coat a non-stick skillet with cooking
Carbohydrates: 35g spray and heat over medium flame.
Protein: 23g Add broccoli and cook 3 minutes.
In a small bowl, combine egg, feta, and
Ingredients dill. Add egg mixture to pan.
Cook for 3 to 4 minutes; flip omelette
1 cup chopped broccoli
and cook 2 minutes or until cooked
2 large eggs, beaten
through. Serve with toast.
2 tablespoons feta cheese, crumbled
2 slices rye bread, toasted
1/4 teaspoon dried dill
Cooking spray
LUNCH
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Southwestern Burrito (383 calories)
Makes: 4 Burritos/4 servings Directions:

Wrap the sandwich wraps in aluminum foil and
Calories: 383 cook for 5 to 7 minutes in a toaster oven on medium
Total Fat: 13g or in an oven preheated to 350ºF. Place the egg
Cholesterol: 0 mg whites, eggs, and beans in a medium bowl and
Sodium: 717 mg whisk until just combined.
Carbohydrates: 44g
Protein: 23g Heat a larger skillet over medium heat for 30
seconds. Coat with cooking spray. Add the egg
Ingredients mixture.
Cook for 1 minute, or until the edges are no longer
2 eggs translucent, then stir with a spatula.
4 high-fiber whole grain sandwich wraps Sprinkle the top of the eggs with the green and red
4 egg whites bell peppers, onion, chile pepper rings, and cheese.
1 cup no-salt- added canned black beans, rinsed &
drained Reduce the heat to low and cover. Cook for 1
½ green bell pepper, finely chopped minute longer, or until the eggs are cooked through
½ red bell pepper, finely chopped and thecheese is melted.
½ small red onion, finely chopped Set out the sandwich wraps. Place a quarter of the
2 Tbsp pickled jalapeño chile pepper rings, chopped mixture on each wrap, and divide the salsa among
1 cup shredded reduced-fat Cheddar cheese the wraps evenly. Fold in the 2 sides of each wrap to
3 Tbsp jarred spicy salsa close. Wrap in aluminum foil or serve immediately.
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MEALS
Ham and Cheese Bake (373 cal)
Makes: 4 servings
Calories: 373
Total Fat: 10g
Carbohydrates: 48g Preheat the oven to 350ºF. Place the
Protein: 23g milk, yogurt, eggs, egg whites, flaxseed,
and oregano in a large bowl. Whisk until
Ingredients well combined.
Add the bread, broccoli,scallions or
2 cups broccoli florets, chopped shallot, and bacon or ham and stir until
2 scallions or 1 shallot, chopped the mixture is well coated. Transfer to an
2 slices ham or bacon, chopped (about 1½ oz) 8"x 8" baking dish.
2 large tomatoes, sliced
½ cup fat-free milk Top with the tomatoes and sprinkle with
½ cup 0% fat plain Greek yogurt the cheese. Bake for 20 to 25 minutes, or
4 eggs until the cheese is slightly browned and
4 egg whites the top of the casserole puffs. Cut into 4
1 tsp dried oregano equal portions and serve immediately
3 Tbsp ground flaxseed with 1 glass of orange or grapefruit juice.
4 oz whole wheat bread, cubed
½ cup or 4oz crumbled feta cheese
8 oz orange or grapefruit juice
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FAT-BURNING
MEALS
Ham and Cheese Bake (373 cal)
Makes: 4 servings
Calories: 414 Directions:

Total Fat: 9g In a wide saucepan, bring the soy sauce, red pepper
Cholesterol: 65 mg flakes, 1/4 cup lemon juice, honey and 1 cup water
Sodium: 930 mg to a boil in a wide saucepan. Add the chicken in a
Carbohydrates: 59.2g single layer and reduce the heat to medium low.
Protein: 29.8g Cover and simmer, turning occasionally, until just
cooked through (takes around 10 to 15 minutes).
Ingredients Move the chicken to a plate (reserve the liquid). Let
cool, then shred.
2 large apples
1 English cucumber Peel the sweet potatoes and cut into 1/2-inch cubes.
1 5oz package or 8-9 cups baby kale Add to the liquid in the saucepan; cook over medium
3 Tbsp. low-sodium soy sauce heat and stir occasionally for 15 minutes or until
2 Tbsp. organic honey tender. Using a slotted spoon to reserve the liquid,
1/4 tsp. red pepper flakes (or to taste) transfer to a plate. Let the potatoes and liquid cool.
1/4 cup plus 2 Tbsp. fresh lemon juice Cut the apples into matchsticks. Peel the cucumber,
(from 2 to 3 lemons) cut in half lengthwise, and thinly slice. Combine the
1 pound skinless, boneless chicken breasts apples, cucumber, kale, sesame seeds, chicken, sweet
1 1/2 pounds sweet potatoes potatoes, and sesame oil in a large bowl. Toss with
1 Tbsp. sesame seeds the reserved cooking liquid and the remaining 2
1 Tbsp. toasted sesame oil Tbsp.s lemon juice. Season with salt and pepper;
Kosher salt and freshly ground pepper sprinkle with the peanuts, and serve.
Optional:
1 Tbsp. chopped salted peanuts
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Middle Eastern Rice Salad (380 cal)
Makes: 4 servings
Calories: 380
Total Fat: 9g Directions:
Cholesterol: 0 mg
Sodium: 360 mg Heat oil in a large nonstick skillet over
Carbohydrates: 67g medium-high heat. Add onion, and cook,
Protein: 8g stirring often, about 5 minutes or until onion
begins to brown. Remove from heat, and stir
Ingredients in chickpeas, cumin, and salt. Season to
taste with freshly ground black pepper.
1 16oz. can chickpeas, rinsed and drained Combine rice, onion-chickpea mixture,
2 Tbsp.s olive oil dates, mint, and parsley in a large bowl. Toss
1/2 sweet onion, thinly sliced (about 3/4 cup) well until thoroughly combined. Serve
1/2 tsp. ground cumin warm or at room temperature.
1/4 tsp. salt
3 cups cooked brown rice
1/2 cup chopped pitted dates
1/4 cup chopped fresh mint
1/4 cup chopped fresh parsley
Freshly ground black pepper, to taste
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Fried Brown Rice with Edamame (318 cal)
Makes: 4 servings/bowls

Total Fat: 16.3g
Cholesterol: 93 mg
Sodium: 429 mg In a large skillet, heat 2 Tbsp.s of vegetable
Carbohydrates: 30g oil over high heat. Add 2 cups cooked
Protein: 14g brown rice and cook for about 1 minute, or
until heated through.
Ingredients Lightly beat 2 large eggs and stir into rice
for about 30 seconds.
2 cups cooked brown rice
2 large eggs Stir in coleslaw mix, edamame, soy sauce,
2 Tbsp.s vegetable oil and chile-garlic sauce. Cook for about 2
2 cups coleslaw mix minutes, or until eggs are cooked and
1 cup frozen and thawed shelled edamame edamame are heated through.
2 Tbsp.s soy sauce Sprinkle cilantro and peanuts on top and
1 Tbsp. chile-garlic sauce serve.
1/4 cup cilantro leaves
1/4 cup peanuts, chopped
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Curried Egg Salad Sandwich (410 cal)
Makes: 1 serving/sandwich
Calories: 410
Total Fat: 14g
Cholesterol: 425 mg
Carbohydrates: 51g
Protein: 22g
To make the egg salad, combine eggs,
yogurt, chopped red bell pepper, curry
Ingredients
powder, and salt and pepper in a small
bowl. Stir well and set aside.
1 orange
2 hard-boiled eggs, chopped On rye bread, place spinach and top with
2 Tbsp. plain Greek yogurt the egg salad mix. Serve with a slice of
2 Tbsp. chopped red bell pepper orange.
1/4 tsp. curry powder
1/8 tsp. salt, or to taste
1/8 tsp. pepper, or to taste
2 slices rye bread, toasted
1/2 cup fresh spinach
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Apple and Cabbage Salad (289 cal)
Makes: 1 serving
Calories: 289
Total Fat: 10.3g
Cholesterol: 4 mg
Sodium: 298 mg
Carbohydrates: 45g
Protein: 9.8g Directions:
Ingredients
Thinly slice the cabbages, apple, and red
1 large apple onion to resemble extremely fine confetti.
½ head Savoy Transfer to a large bowl. Add walnuts and
cabbage raisins and toss gently to combine.
½ head red cabbage Whisk together all ingredients for dressing
¼ red onion in a separate bowl.
½ cup walnuts, chopped Top the salad with the dressing and mix
½ cup golden raisins evenly using salad tongs.
Dressing:
1/3 cup nonfat Greek yoghurt
2 Tbsp. apple cider vinegar
1/8 tsp. cayenne pepper
½ tsp. sea salt, or to taste
2 tsp. agave nectar
1 tsp. fennel seeds
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Sweet Potato Salad (270 cal)
Makes: 4-6 servings

Directions:
Calories: 270
Total Fat: 17.3g
Preheat oven to 400°F. Peel the sweet potatoes and
Cholesterol: 0 mg
cut them into bite-size pieces.
Sodium: 14 mg
Carbohydrates: 29g Drizzle 2 Tbsp. of oil on a baking sheet and place
Protein: 2.1g sweet potato pieces on top of sheet. Toss to coat
potatoes in oil. Sprinkle with salt and pepper to taste.
Ingredients Roast potatoes, occasionally turning them, for about
30 minutes, or until potatoes are crisp and brown
4 large sweet potatoes outside and tender inside. Remove from pan and set
1 medium red bell pepper, cored, seeded, & quartered aside.
½ cup extra-virgin olive oil
Salt and freshly ground black pepper, to taste While the potatoes cook, prepare the dressing. In a
¼ cup red-wine vinegar blender, combine the remaining 6 tablespoons of oil,
2 tsp. ground cumin vinegar, bell pepper, cumin, and zest. Sprinkle with
1 Tbsp. grated orange zest salt and pepper to taste and purée until smooth.
1-2 fresh minced chiles, to taste Toss the warm potatoes with the scallion, mint,
½ cup sliced scallion chiles, and raisins if you're using them. Add ½
½ cup fresh mint leaves, minced cup of the dressing, and toss to coat. Add more if
¼ cup raisins (optional) necessary. Taste and adjust the seasoning. Serve
immediately orvat room temperature.
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Quick and Easy Bean Burgers (520 cal)
Makes: 6 servings/burgers Directions:
Calories: 520 Preheat oven to 300°F. Drain one can of beans, reserving
Total Fat: 14.3g the liquid, and mash the beans in a medium bowl. Drain
Cholesterol: 62 mg the second can and add it to the bowl along with the
Sodium: 380 mg breadcrumbs, eggs, pepper, and garlic powder.
Carbohydrates: 75g (If necessary, add a little of the bean liquid until the
Protein: 22.4g mixture holds together but is not wet.)
Divide into six equal portions and shape them into four-
Ingredients inch patties.
Warm the buns in the oven for about 5 minutes. While
6 hamburger buns waiting, heat ¼ cup olive oil or canola oil in large skillet
2 large eggs, lightly beaten over medium heat. Add the patties and cook, turning only
2 cans black, white, or pinto beans once, for about 6 minutes, or until a crisp brown crust
or black-eyed peas forms on both sides.
1 cup dried breadcrumbs Optional: add cheese to the top of the burger after cooked
¼ canola oil for six minutes.
Garlic powder, to taste Cover the skillet, turn the heat to low, and let the burgers
1 tsp. coarsely ground black pepper continue to cook until the cheese melts. Remove buns from
Sliced cheese, optional oven, assemble your burgers, and top with condiments as
Condiments of your choice desired.
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Coconut Curry Hummus (170 cal)
Makes: 5 servings
Calories: 170
Total Fat: 10.3g
Sodium: 163 mg
Carbohydrates: 16.4g
Protein: 5.4g In a food processor, blend the chickpeas,
tahini, water, and lime juice.
Ingredients Add the rest of the ingredients and blend
well until you're left with a
1 cup chickpeas hummus that has a smooth, creamy
1 jalapeño, minced consistency.
1/3 cup tahini
Serve immediately or store in the
3 Tbsp. unsweetened coconut, dried
refrigerator for later.
¼ cup lime juice
¼ cup water
1 tsp. curry powder, or to taste
½ tsp. turmeric, or to taste
½ tsp. ground ginger, or to taste
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Red Lentil Hummus (64 cal)
Makes: 3 servings/cups
Calories: 64
Total Fat: 3.8g
Cholesterol: 0 mg
Carbohydrates: 5g
Protein: 3g
In a 2-quart pot, place lentils in 2 cups water. Bring
Ingredients: water to boil, then reduce heat and let simmer for
about 20 minutes, or until tender.
½ garlic clove, smashed Take out lentils and combine with, salt, tahini,
Juice of ½ lemon garlic, olive oil, lemon juice, vinegar, and coriander
1 cup red lentils, rinsed in a food processor. Blend until smooth.
¼ cup tahini
3 Tbsp. olive oil Spoon hummus into a shallow bowl to serve.
1 Tbsp. extra-virgin olive oil Sprinkle with olive oil, paprika and parsley. Top with
1 ½ Tbsp. minced parseley Greek yogurt if desired.
1 tsp. red-wine vinegar
¼ tsp. coriander
½ tsp. sea salt, or to taste
Sweet paprika, to taste
Greek yogurt, optional
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Ham, Swiss, and Sliced Pear Sandwich (390 cal)
Makes: 1 serving/sandwich
Calories: 390
Total Fat: 11g
Cholesterol: 35g
Directions:
Sodium: 820 mg
Carbohydrates: 56g
Combine yogurt and dill in a small bowl.
Protein: 19g
Stir until blended.
Ingredients Spread yogurt mixture on bread slices. Top
1 bread slice with ham, half of pear slices,
1 small pear, thinly sliced cheese, and remaining bread slice. Serve
2 slices pumpernickel bread with remaining pear slices on the side.
1 Tbsp. plain Greek-style low-fat yogurt
¼ tsp. dried dill
1oz. lean sliced ham
1 1oz. slice Swiss cheese
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Sunflower Lentil Spread (180 cal)
Makes: 4 servings
Calories: 180
Total Fat: 3g
Cholesterol: 0 mg
Carbohydrates: 29g
Protein: 10g In a blender, combine lentils, lemon juice,
and salt and pepper. Process or blend until
Ingredients smooth.
Add in sunflower seeds, celery, scallions,
1 15oz. can of lentils (rinsed and drained) and parsley while continuously stirring.
2 pitas, halved Microwave pita at HIGH setting for 1 to 2
1 celery stalk, diced minutes, and then service with spread.
1 scallion, finely diced
2 Tbsp. sunflower seeds
2 Tbsp. fresh parsley (chopped)
1 Tbsp. lemon juice
¼ tsp. salt and paper, or to taste
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Egg and Rice Salad (388 cal)
Makes: 1 serving/2.5 cups
Calories: 388
Total Fat: 20.2g
Cholesterol: 186 mg
Sodium: 562 mg
Carbohydrates: 43g Directions:
Protein: 13g
In a separate container, combine brown
Ingredients rice, beans, plum, egg, and walnuts.
1 ripe plum, thinly sliced Drizzle mixture with sesame oil, lime or
1 hard-boiled egg, sliced lemon juice, and salt and pepper to taste.
1 cup green beans, cooked and chopped Toss gently.
½ cup brown rice, cooked Refrigerate for up to 1 to 2 days.
1 tsp. sesame oil
¼ tsp. kosher salt, or to taste
2 Tbsp. walnuts, chopped
2 Tbsp. fresh lime or lemon
juice
Fresh ground black pepper, to taste
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All-American Chili (286 cal)
Makes: 8 servings/1 ¼ cups chili
Calories: 286
Total Fat: 7.5g Directions:
Cholesterol: 48 mg
Sodium: 460 mg
Carbohydrates: 28.5g Heat up the oven to medium-high setting. Remove
Protein: 22.4g casings from Turkey sausage and place in pan, along
with onion, green bell peppers, garlic, sirloin, and
Ingredients jalapeño. Cook for 8 minutes, or until sausage and
beef are browned. Stir occasionally, bringing
1 pound sirloin, ground ingredients to crumble.
2 bay leaves Add chili powder, brown sugar, ground cumin,
1 jalapeño pepper, chopped tomato paste, dried oregano, salt and black pepper to
8 garlic cloves, minced
6 oz. hot turkey Italian sausage taste, and bay leaves. Cook for 1 minute, stirring
2 28oz. cans of whole tomatoes, coarsely occasionally, before adding the wine, tomato paste,
chopped (undrained) and kidney beans.
2 15oz. cans of kidney beans (drained) Bring mix to boil. Cover pan and reduce heat,
2 cups chopped onion allowing pan to simmer for 1 hour. Stir occasionally.
1 cup chopped green bell pepper
After 1 hour, uncover and cook for another
1 ¼ cup fruity red wine (like Merlot)
30 minutes, all the while stirring occasionally.
½ cup cheddar cheese, grated
Discard bay leaves and sprinkle chili with fresh
3 Tbsp. tomato paste
cheddar cheese.
2 Tbsp. chili powder
2 Tbsp. brown suger
1 Tbsp. ground cumin
1 tsp. dried oregano
½ tsp. freshly ground black pepper
¼ tsp. salt, or to taste
DINNER
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Spicy Quinoa Veggie Burger Recipe (202 cal)
Makes: 6 servings/burgers
Directions:
Calories: 202
Total Fat: 6.1g
Cholesterol: 0 mg Preheat oven to 400°F. Bake the sweet potato for
Sodium: 222 mg 45-60 minutes or until soft. While it’s baking, cook
Carbohydrates: 29.6g thequinoa and barley in separate pots for about
Protein: 7g 30-60 minutes, or until soft.
Remove the stem and seeds from the red peppers.
Ingredients: Cut the whole pepper in quarters and the half a
pepper in half, and roast all six pieces in the oven for
1 small sweet potato, baked about 15-20 minutes.
2 Tbsp. parsley Once the sweet potato is baked and cooled, combine
2 Tbsp. olive oil garbanzo beans, sweet potato, parsley, cayenne
2 Tbsp. whole wheat flour pepper, cumin, salt and pepper, flour, and one
1/4 cup dry quinoa tablespoon oil in a food processor. Allow the grains
1/4 cup dry barley to cool, and then in a separate bowl, mix the bean
15oz. can garbanzo beans, rinsed and drained mixture with the quinoa and barley.
1 1/2 tsp. cumin
1/2 tsp. salt In a large pan, heat the remaining tablespoon of oil
1/2 tsp. pepper Place heaping spoonfuls of the mixture onto the hot
1 1/2 fresh red peppers pan. Using the back of the spoon, pat them flat and
1 tsp. cayenne pepper (optional) form four-inch diameter patties. Brown both sides of
each burger. Serve on a bun with one piece of the
roasted pepper, sliced into thirds.
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Spicy Cauliflower Lasagne (324 cal)
Makes: 6 servings Directions:
Calories: 324
Preheat the oven to 450°F. Line a baking sheet with
Total Fat: 13.4g
parchment paper.
Cholesterol: 26 mg
Sodium: 356 mg Cut away the bottom of the cauliflower stem and trim off the
Carbohydrates: 35.2g leaves. Cut the cauliflower into slices 1/3 inch thick. Letting
Protein: 18.4g the florets on the edges fall off. Toss all of it, including the bits
that have fallen away, with the olive oil and salt and pepper to
Ingredients taste. Place on the baking sheet in an even layer.
Roast for about 15 minutes,stirring and flipping over the big
7 to 8 oz. no-boil lasagne slices after 6-8 minutes, or until the slices are tender when
1 1/2 pounds cauliflower pierced, and the small florets are nicely browned. Remove
2 Tbsp. extra-virgin olive oil from the oven, toss with the red pepper flakes, and set aside.
Salt and ground pepper, to taste Turn the oven down to 350°F.
cinnamon, to taste Blend the ricotta cheese, stock, cinnamon, and salt and
2 tsps. red pepper flakes, or to taste pepper to taste. Set aside.
8 oz ricotta cheese
Spread a spoonful of tomato sauce over the bottom of an
1 cup freshly grated parmesan
oiled rectangular baking dish. Top with a layer of lasagne
2 Tbsp. vegetable or chicken stock
noodles and cover with a layer of the ricotta mixture. Top
3 cups marinara sauce
with a layer of cauliflower and then a layer of tomato sauce
and a layer of parmesan.
Repeat the layers, ending with a layer of noodles topped with
tomato sauce and parmesan.
Cover the baking dish tightly with foil and place in the oven.
Bake 40 minutes, until the noodles are tender and the
mixture is bubbling. Uncover and, if you wish, bake another
10 minutes, until the top begins to brown. Remove from the
heat and allow to sit for 5 minutes before serving.
50
FAT-BURNING
MEALS
Burrito Bowl (350 cal)
Makes: 1 bowl
Calories: 350
Total Fat: 3.8g
Directions:
Cholesterol: 77 mg
Sodium: 241 mg
Protein: 42.6g Microwave black beans with chicken
broth, oregano, cumin, cayenne, and garlic
Ingredients: powder on high for 30 to 45 seconds until
heated. Set aside.
1/4 cup black beans Add red cabbage to your bowl, and spoon
1 tsp. chicken broth the black beans on top. Layer sliced
Pinch of cumin, cayenne, and garlic powder chicken, Greek yogurt, salsa, and cilantro
1/2 cup red cabbage, sliced thin and green onions, and enjoy immediately!
3 oz precooked grilled chicken breast, sliced thin
2 Tbsp.s nonfat yogurt
2 Tbsp.s fresh salsa
Fresh cilantro and green onion (sliced), for garnish
50
FAT-BURNING
MEALS
BBQ Turkey Burgers (324 cal)
Makes: 4 servings/Burgers
Calories: 324
Total Fat: 11g
Cholesterol: 75 mg
Carbohydrates: 28g
Protein: 28g In medium bowl, gently mix together
turkey, garlic, paprika, and cumin.
Ingredients: Form turkey into 4 (4-inch) patties; season
with salt and pepper.
1 pound ground dark-meat turkey
1 garlic clove, minced Heat grill to medium-high; cook, turning
1/2 tsp. paprika once, until burgers are just cooked through
1/4 tsp. ground cumin (about 7 minutes per side). Serve with
Pinch of kosher salt desired toppings and buns.
1/4 tsp. freshly ground black pepper
4 slices sweet onion, grilled
1/4 cup barbecue sauce
4 (1.6-oz) sesame seed buns, toasted
50
FAT-BURNING
MEALS
Mexican Style Chicken (381 cal)
Makes: 4 servings
Calories: 381
Total Fat: 16.3g Directions:
Cholesterol: 151 mg
Sodium: 409 mg Either cook for 3 hours on your slow cooker's
Carbohydrates: 5.8g high setting or 6 hours on low.
Protein: 50.2g Toast pumpkin and cumin seeds in a dry skillet over
medium heat, until pumpkin seeds are popping and
Ingredients
cumin has released flavour. Transfer seeds to
1 cup chicken stock mortar or spice grinder. Grind and set aside.
3 pounds skinless bone-in chicken thighs, about Using the same skillet, heat oil over medium heat.
12 thighs Add onions and cook, stirring occasionally, for
1-2 jalapeño peppers, minced 3 minutes, or until onions have softened. And then
¼ cup raw pumpkin seeds add garlic, tomato paste, oregano, peppercorns,
2 red onions, thinly sliced cilantro, cinnamon, and salt.
4 cloves garlic, minced Cook for 1 minute, stirring occasionally. Transfer
2 tsp. cumin seeds contents to a food processor. Add lemon zest and
1 Tbsp. extra-virgin olive oil juice, chicken stock, and ground-up pumpkin and
2 Tbsp. tomato paste cumin seeds from earlier. Process until smooth.
1 tsp. cracked black peppercorns
1 tsp. dried oregano Arrange the chicken evenly over the bottom of the
½ tsp. sea salt slow cooker stoneware and pour the sauce over the
¼ tsp. cinnamon chicken. Cover and cook on low for 6 hours or on
2 Tbsp. freshly squeezed lemon juice high for 3 hours, until the juices run clear when the
2 cups chopped cilantro leaves chicken is pierced with a fork. Add jalapeño pepper
Additional finely chopped cilantro, for garnish to taste. When ready to serve, garnish with cilantro,
1 Tbsp. grated lemon zest, plus grated lemon green onion, lemon zest, and salsa, if you wish.
zest, for garnish
Finely chopped green onion, for garnish
Salsa, optional
50
FAT-BURNING
MEALS
Maple Salmon with Greens, Edamame, and Walnuts (460 cal)
Makes: 4 servings Directions:
Calories: 460
Combine maple syrup, vinegar, mustard, lemon
Total Fat: 28g
juice, shallot, and salt and pepper in a small
Sodium: 112 mg
saucepan.
Carbohydrates: 18g
Protein: 33g DRESSING. Stir together 2 tablespoons of maple
syrup mixture and olive oil in a small bowl and set
Ingredients aside.
GLAZE. Heat the remaining maple syrup mixture
4 5oz. fresh or frozen, 1-inch think skinless to boiling. Reduce heat and simmer, uncovered, for
salmon fillets
about 5 minutes, or until mixture turns syrupy.
1 6oz. package of baby spinach
Remove from heat and stir in rosemary.
3 Tbsp. pure maple syrup
2 Tbsp. balsamic vinegar COOK. Preheat broiler. Place fish on the greased,
2 Tbsp. olive oil unheated rack of a broiler pan and brush with half
1 Tbsp. lemon juice the glaze. Broil for 5 minutes, about 6 or 7 inches
1 Tbsp. mustard from heat. Turn fish over and brush with remaining
1 Tbsp. shallot, finely chopped glaze.
2 tsp. snipped rosemary Broil for 3 to 5 minutes more, or until fish begins to
¼ tsp. salt, or to taste flake when tested with a fork.
¼ tsp. freshly ground black pepper, or to taste
SALAD. Combine spinach, edamame, pepper
½ cup edamame, cooked and shelled
strips, and nuts in a large bowl. Drizzle spinach
½ cup red bell pepper, cut into strips
mixture with dressing; toss to coat. Spoon salad
¼ cup toasted walnuts, chopped
onto plates and top with fish.
50
FAT-BURNING
MEALS
Baked Veggie Omelette (430 cal)
Makes: 4 servings/1 omelette (good for 4)

Total Fat: 29g
Cholesterol: 220 mg
Sodium: 750 mg Pre-heat oven to 350ºF.
Carbohydrates: 15g Layer cheese, broccoli, tomatoes and
Protein: 27g cheese again in ungreased square baking
dish.
Ingredients
Beat milk, flour, salt and eggs until
smooth and pour mix over cheese.
4 eggs
3 tomatoes, chopped (fills 2 cups) Bake uncovered for 40 to 45 minutes, or
2 cups chopped broccoli or 1 10z. package frozen until egg mixture is set. Let stand 10 to 15
chopped broccoli (thawed and drained) minutes before cutting.
1 1/3 cups low-fat or non-fat milk
1 1/3 cups cheddar cheese
1/3 cup all-purpose flour
½ tsp. salt, or to taste
50
FAT-BURNING
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Whole Wheat Pasta with Ricotta and Vegetables (335.5 cal)
Makes: 4 servings
Calories: 335.5
Total Fat: 8.6g
Directions:
Cholesterol: 2 mg
Sodium: 70.2 mg
Carbohydrates: 55g Cook pasta following the instructions on the
Protein: 15.7g package. (Note: omit any oil or salt)
Add broccoli florets and asparagus or green
Ingredients
beans during the last 3 minutes of cooking;
drain.
2 large, fresh tomatoes (seeded and chopped)
1 garlic clove (minced) Combine ricotta cheese, basil, thyme, olive
8 oz. dried whole-wheat or whole-grain penne pasta oil, balsamic vinegar, garlic, salt, and freshly
2 ½ cups broccoli florets ground pepper in a large serving bowl.
1 ½ cups asparagus or green beans, cut into 1-inch pieces Add cooked pasta and vegetables to ricotta
1 cup light ricotta cheese mixture. Add chopped tomatoes and toss to
2 Tbsp. grated Parmesan or Romano cheese combine.
¼ cup snipped fresh basil or 1 Tbsp. dried basil, crushed
Sprinkle each serving with grated cheese.
4 tsp. snipped fresh thyme or 1 tsp. dried thyme, crushed
Serve immediately.
4 Tbsp. balsamic vinegar
1 Tbsp. olive oil
½ tsp. freshly ground black pepper, or to taste
50
FAT-BURNING
MEALS
Thai Chicken-Broccoli Wraps (330 cal)
Makes: 6 servings/6 wraps Directions:
Calories: 330
Wrap tortillas in paper towels. Microwave
Total Fat: 16g
on high power for 30 seconds to soften.
Cholesterol: 30 mg
Sodium: 911 mg ALTERNATIVELY. Wrap tortillas in foil.
Carbohydrates: 30g Heat in a 350 degree F. oven for 10 minutes.
Protein: 17g In a small bowl combine garlic salt and
pepper. Add chicken and toss to coat evenly.
Ingredients
Cook and stir seasoned chicken in oil in a
large skillet over medium-high heat for 2 to 3
6 8-in. plain red and/or green flour tortillas
minutes, or until cooked through. Remove
1 medium red onion (cut into thin wedges)
from skillet; keep warm.
4 cups packaged shredded broccoli
¾ pound skinless, boneless chicken breast strips Add broccoli, onion, and ginger. Cook and
(for stir-frying) stir for 2 to 3 minutes, or until vegetables are
1 Tbsp. cooking oil crisp-tender.
1 tsp. fresh ginger (grated) ASSEMBLE. Spread each tortilla with
1 serving Peanut Sauce (recipe included) about 1 tablespoon Peanut Sauce. Top with
½ tsp. garlic salt, or to taste chicken strips and vegetable mixture. Roll up
¼ tsp. pepper, or to taste each tortilla, securing with a toothpick.
Serve immediately with remaining sauce.
50
FAT-BURNING
MEALS
Peanut Sauce
Ingredients
Directions:
¼ cup sugar
¼ cup creamy peanut butter
3 Tbsp. soy sauce In a small saucepan combine sugar, peanut
3 Tbsp. water butter, soy sauce, water, oil, and garlic. Heat
2 Tbsp. cooking oil until sugar is dissolved, stirring frequently.
1 tsp. bottled minced garlic
50
FAT-BURNING
MEALS
Greek Quinoa and Avocados (350 cal)
Makes: 4 servings
Calories: 350.6
Total Fat: 25.6g
Cholesterol: 11.1 mg Directions:
Sodium: 446.7 mg
Carbohydrates: 27g In a small saucepan, bring quinoa and
Protein: 7.6g water/chicken broth to a boil. Reduce heat.
Cover and simmer for about 15 minutes, or
Ingredients until liquid is absorbed.
In a medium bowl, stir together quinoa,
2 medium tomatoes, seeded and finely chopped
onion, spinach and tomatoes.
2 avocados, pitted, peeled, and chopped
1 cup water or 1 cup chicken broth Whisk together lemon juice, oil, and salt in a
½ cup uncooked quinoa separate bowl. Mix in with quinoa.
1/3 cup crumbled feta cheese Place quinoa on plates and sprinkle with feta
½ cup shredded fresh spinach and avocado.
1/ 3 cup finely chopped red onion
2 Tbsp. olive oil
2 Tbsp. lemon juice
50
FAT-BURNING
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Steak and Pepper Tacos (416 cal)
Makes: 4 servings
Directions:
Calories: 416
Total Fat: 16g
Sodium: 320 mg 1. Marinate the steak in the lime juice, salt, garlic, and
Carbohydrates: 38g chili powder in a sealed plastic bag for 20 to 30 minutes.
Protein: 32g 2. Meanwhile, heat a large cast-iron skillet over high
heat for 5 minutes. Add 2 teaspoons of the vegetable oil
Ingredients to the pan. Add the red onion and bell peppers; cook,
tossing frequently, for 5 minutes. Add the corn and
8 small corn tortillas (warmed) continue to cook until the peppers are charred and soft,
1 lime (squeezed and then cut into wedges, for serving) about 3 more minutes. Transfer the vegetables to a
Lime juice (mentioned above) bowl and keep warm.
1 pound flank or hanger steak
3 bell peppers – red, yellow, or orange (thinly sliced) 3. Wipe the skillet with a paper towel and heat for
2 garlic cloves, crushed another minute. Add the remaining teaspoon of
½ medium red onion (sliced) vegetable oil. Remove the steak from the marinade and
½ avocado (sliced) pat dry with paper towels. Lay the steak in the pan,
¼ cup grated low-fat Monterey Jack reduce heat to medium-high, and cook about 8
¼ cup salsa verde or 2 Tbsp. chopped fresh cilantro minutes for medium-rare, turning once halfway
½ cup fresh or frozen corn kernels through. Transfer to a board and let rest for 5 minutes.
2 Tbsp. sliced pickled jalapenos 4. Slice the steak across the grain and arrange on a
3 tsp. vegetable oil platter with the peppers and lime wedges. Make tacos
1 tsp. kosher salt, or to taste with the warm tortillas, avocado, Monterey Jack, salsa,
½ tsp. mild chili powder, or to taste jalapenos and, if desired, sour cream
Reduced-fat sour cream (optional)
50
FAT-BURNING
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Shrimp-and-Avocado Rice Bowl (483 cal)
Makes: 4 servings
Directions:
Calories: 483
Total Fat: 16g
Cholesterol: 9.3 mg PRE-PREP. Cook the short-grain brown rice according to
Carbohydrates: 56g the instructions on the package.
Protein: 30g PRE-PREP. Preheat the broiler.
Combine shrimp with 1 teaspoon each of sesame oil and
Ingredients honey in a medium, ovenproof pan. Add cayenne pepper
to taste.
16 medium cleaned, shelled,
tail-on shrimp (about ¾ pounds) Lay the shrimp flat. Broil for 2 minutes per side, or until
2 eggs (lightly beaten) lightly cooked. Transfer to a plate and set aside.
1 ripe avocado (sliced) Heat a small non-stick skillet over medium heat and add
1 cup shelled edamame, steamed the remaining teaspoon of sesame oil. Pour in the eggs.
1 ¼ cups short-grain brown rice Cook undisturbed for about 2 minutes, or until set. Flip
1 Tbsp. light soy sauce and cook until just set on the second side, for about 1 more
1 Tbsp. rice wine vinegar minute. Transfer to a board and cut into strips.
2 tsp. sesame oil
In a small bowl, combine the soy sauce and rice wine
2 tsp. toasted sesame seeds
vinegar with the remaining ½ teaspoon honey. Fold the
1 ½ tsp. honey
sesame seeds and edamame into the rice.
Cayenne pepper, to taste
Serve the rice in bowls topped with the egg strips, shrimp,
and avocado. Place the soy-vinegar mixture in a small
bowl and use at the table for drizzling.
50
FAT-BURNING
MEALS
Middle-Eastern Miracle Kebab (332 cal)
Makes: 2 servings
Calories: 332
Total Fat: 3g
Cholesterol: 7.2 mg
Carbohydrates: 61g
Protein: 19g
Ingredients
625mL water
200g red lentils
1 wedge of red cabbage, small
½ head of iceberg lettuce
50g breadcrumbs
6 wholewheat pita bread
2 Portobello mushrooms
1 Tbsp. Flora margarine
Directions: 4 cloves garlic
Peel the onions and garlic. Finely chop both and mix in a frying pan with just a 1 onion
drop of olive oil. Cook over medium-high heat for about 7 minutes, or until 1 tsp. cumin, ground
golden brown. 1 tsp. coriander, ground
Combine the ground coriander, cumin, chilli powder, salt, pepper, and paprika 1 tsp. paprika
into a bowl. 1 tsp. black pepper
Chop Portobello mushrooms into cubes Add to the pan along with margarine. ½ tsp. chili powder
Stir over medium-high heat until mushrooms release juices. Add in the lentils, ½ tsp. salt
spices, and tomato paste. 2 egg whites
Add water, turn the heat down to medium, and continuously stir for 9 minutes, Chili Sauce Ingredients:
or until lentils soften.
Process the mixture using food processor and let cool. Add in egg whites and 2 cloves garlic
breadcrumbs. Combine everything by turning the food processor on and off 1 red pepper
quickly every couple times. 2 tomatoes
Preheat your oven to 175°C. Line a baking tray using aluminium foil. Press the 3 red chillies
kebab filling in and leave in the oven for 70 minutes.
½ red onion, small
2 Tbsp. red wine vinegar
Directions for Sauce:
Peel and chop garlic and onions. Remember to seed the pepper and chillies 2 tsp. sugar, or to taste
unless you want your sauce really hot. Chop both and then toss in frying pan 1 tsp. salt, or to taste
with onion, garlic, and olive oil.
Fry over medium-high heat for 7 minutes and then add in chopped tomatoes.
Stir until tomatoes soften, and then add tomato paste, salt, vinegar, and sugar.
Use the food processor again to smoothen the mixture, and then strain through
a sieve.
Slice lettuce, cabbage, cucumbers, and tomatoes.
After 70 Minutes:
Remove the filling from the oven and let cool for about 30-45 minutes. NOTE:
Don’t touch it any earlierb than 30 minutes, or else it will crumble when you try
to slice.
After 30-45 minutes, slice it into 1cm-thick pieces.
Line the pita with the cabbage, lettuce, and tomato slices. Add the filling and
slather with hot sauce.
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50
FAT-BURNING
MEALS
Cuban Sandwich (394 cal)
Makes: 1 serving
Directions:
Calories: 394
Total Fat: 9g
Cholesterol: 9.3 mg Heat up a large skillet or griddle over high heat.
Carbohydrates: 53g Add oil, mushroom, and onion. Cook for 8 to 10
Protein: 24g minutes, stirring occasionally, or until onion
begins to brown and mushrooms are thoroughly
Ingredients cooked.
If onion begins to stick, add 1 tablespoon of water.
2 oz. lean pork loin, sliced Spread yogurt, mayo, and relish on one side of the
1 slice of low-sodium baked ham baguette. Top with sliced pork loin and ham.
1 pc. Whole wheat baguette (6”) cut in half Spoon onion on top. Cut Portobello mushroom in
(about 2oz) half and layer on top of the onion.
1 large Portobello mushroom, stem removed
1 red onion, small, peeled and sliced Top it all off with the remaining piece of baguette
1 Tbsp. light mayonnaise and place sandwich back on griddle or skillet.
1 Tbsp. 0% fat Greek yogurt Press
1 Tbsp. sweet pickle relish sandwich together using sandwich press or heavy
½ tsp. olive oil top. Cook pressed sandwich over low heat for 1
minute, turning the sandwich over until both sides
are lightly brown.
Serve warm.
50
FAT-BURNING
MEALS
Black Bean-Almond Pesto Chicken (516 cal)
Makes: 1 serving
Directions:
Calories: 516
Total Fat: 19.2g Preheat oven to 400°.
Cholesterol: 12.7 mg
Carbohydrates: 38g In a food processor or mini-chopper, blend almonds, basil,
Protein: 47.5g garlic, beans, 1 teaspoon of olive oil and 1/8teaspoon of
salt. Process until mixture is completely combined, but still
Ingredients: chunky.
Heat a small skillet over high heat. Add the remaining
¼ cup fresh basil teaspoon of oil. Sprinkle chicken with remaining 1/8
¼ cup cherry or grape tomatoes, quartered teaspoon of salt.
½ cup brown rice, cooked Cook chicken in small skillet for 2 to 3 minutes, or until it
½ cup large zucchini, thinly sliced browns all over. Move the chicken to the side and add in
¼ tsp. salt, or to taste zucchini and tomatoes.
2 Tbsp. almonds, silvered Top chicken and vegetables with pesto, and then cover and
2 Tbsp. black beans bake for 12 to 14 minutes, or until chicken is thoroughly
2 tsp. extra light olive oil cooked. Let cool for 5 minutes, and then slice chicken.
1 clove of garlic, chopped
1 boneless chicken breast, skinned (about 6oz.) In an airtight container, combine the brown rice, chicken,
and vegetables. Refrigerate until ready to serve.
NOTE: Before serving, microwave meal on high 2 to 3
minutes.
50
FAT-BURNING
MEALS
Miso Beef and Noodles (398 cal)
Makes: 4 servings

Total Fat: 8g
Cholesterol: 8.1 mg
Carbohydrates: 56g Place the flank steak on a plate. Rub the miso,
Protein: 25g garlic, and cilantro over the meat and set aside.
Heat a large stockpot over high heat and add
Ingredients: the oil. Add the steak and cook for 2 to 3
minutes, or until the meat begins to brown on
4 garlic cloves, minced the outside. Transfer to a plate.
4 scallions, chopped Add in the carrots, mushrooms, and scallions
2 carrots, peeled and thinly sliced and continue to cook over high heat for 3 to 4
2 cups packed baby spinach leaves minutes, stirring often, or until the mushrooms
2 cups low-sodium beef broth start to soften. Add broth and water.
2 cups water
¼ cup cilantro, chopped Bring the heat down to low. Add the noodles,
½ lbs flank steak, thinly sliced and cover. Cook for 2 to 3 minutes longer,
2 Tbsp. mellow white miso paste stirring occasionally, or until the noodles are
1 Tbsp. canola oil cooked through, and then add the spinach
½ lb shiitake mushrooms, thinly sliced (discard leaves.
stems) Return meat to the pot and serve immediately.
6 oz. Asian noodles (like udon or ramen)
cooked according to package directions
50
FAT-BURNING
MEALS
Twice-Cooked Potato Skins (398 cal)
Makes: 4 servings
Directions:
Calories: 398
Total Fat: 11g
In a large stockpot, pour in about 3" water and
Cholesterol: 17.2 mg
bring to a boil. Add in the potatoes and cook for 15
Carbohydrates: 25g
minutes, or until tender enough to spear with fork.
Protein: 32g
Remove the potatoes and transfer to a cutting board.
Ingredients: Cut in half lengthwise, scoop out the centers, and
place the filling into a large bowl. Add in the
8 cups romaine lettuce, shredded spinach, yogurt, sour cream, and hot sauce. Mash
4 baking potatoes (large, or about 2 lbs) with a fork to break up the potatoes until fairly
4 scallions, thinly sliced smooth and set aside.
2 cups baby spinach, thinly sliced Preheat the oven to 400ºF. Warm the oil in a medium
½ cup fat-free Greek yogurt skillet over medium heat. Add the skins and cook for
⅓ cup reduced-fat sour cream 2 to 3 minutes per side, or until brown. Transfer to a
½ cup crumbled feta cheese baking sheet lined with aluminum foil. In the same
1 Tbsp. olive oil skillet, add the bacon, turkey, garlic powder, and
2 Tbsp. dried onion dried onion. Cook for 4 to 5 minutes, stirring often
1 tsp. hot sauce until it's no longer pink.
½ tsp. garlic powder Using a spoon, place the turkey mixture over the
4 oz. turkey bacon, chopped hollow side of the skins. Top with the mashed-
¼ lbs. 7% lean ground turkey potato mixture and scatter with the cheese and
scallions. Bake for 10 to 15 minutes, or until the
topping is hot.
Serve immediately over the lettuce.
50
FAT-BURNING
MEALS

50 Fat Burning Meals

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50 Fat Burning Meals

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50

Makes: 4 servings/bowls Directions:

Makes: 3 servings/3 cups

Makes: 4 Servings Directions:

Makes: 1 serving/1 bowl

1½ cup all-purpose flour

Makes: 1 serving/omelette + 2 pcs. Toast

Makes: 4 Burritos/4 servings Directions:

Calories: 414 Directions:

Calories: 318 Directions:

Makes: 4-6 servings

Makes: 6 servings/burgers Directions:

Makes: 1 serving/2.5 cups

Makes: 8 servings/1 ¼ cups chili

Makes: 6 servings Directions:

Makes: 4 servings Directions:

Makes: 4 servings/1 omelette (good for 4)

Calories: 430 Directions:

Makes: 6 servings/6 wraps Directions:

Calories: 398 Directions:

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