I got on the scale on October 20th and was shocked to see that I weighed almost 250 lbs. I weighed 248 lbs to be exact and I decided I was ready to lose weight now.
All the diet books I read were either too vague or proposed I go on a diet that was either very expensive, time consuming, or disgusting. I had lost weight in the past, but I knew I had done it in unhealthy ways. I decided to look at how my diet in college differed from my current diet first off.
The College Diet ( Lost about 40 lbs in 6 months )
My diet in college, when I was very seriously trying to lose weight, consisted of the following ( Do not do this ):
I ate these foods almost every day. Like I was saying, I was serious about losing weight, but I was disregarding health which at the age of 35, I’m more aware of.
The Current Diet that Made Me Fat ( Gained 50 lbs over 5 Years )
Over the last 5 years, most people thought I was a healthy eater. Mainly because I don’t eat Beef or Pork. At my worst, I ate:
At my best, I ate:
These two common meals averaged out to 2944 calories. More importantly though:
My New Diet – Nutritional
What I Promise:
What You Must Promise:
If you aren’t willing to follow these rules, in my opinion, you should give up dieting forever. In exchange for looking like a million bucks, living longer, feeling healthier, and spending less you must:
Does that sounds good to you? In the next article, I’ll explain exactly how many calories you should eat in a day under the Diet Nutritional Plan….
Now you are going to find out exactly how many calories your body needs. First off you are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.
Men ( Medium Build ) | Elbow Measurement | Women Medium Build | Elbow Measurement |
5’2″ – 5’3″ | 2-1/2″ to 2-7/8″ | 4’10”-4’11” | 2-1/4″ to 2-1/2″ |
5’4″ – 5’7″ | 2-5/8″ to 2-7/8″ | 5’0″ – 5’3″ | 2-1/4″ to 2-1/2″ |
5’8″ – 5’11” | 2-3/4″ to 3″ | 5’4″ – 5’7″ | 2-3/8″ to 2-5/8″ |
6’0″ – 6’3″ | 2-3/4″ to 3-1/8″ | 5/8″ – 5’11” | 2-3/8″ to 2-5/8″ |
6’4″ | 2-7/8″ to 3-1/4″ | 6’0″ | 2-1/2″ to 2-3/4″ |
If your measurements are smaller than the above chart, you have a small build. If they are larger than the above chart, you have a large build.
Now below, figure out the number of calories you need to consume.
Ideal Weight vs. Height | Small Frame | Medium Frame | Large Frame | Required Calories | Required Calories | Minimum Calories |
Women | ||||||
4’ 10” | 102-111 | 109-121 | 118-131 | 1260 | 1420 | 670 |
4’ 11” | 103-113 | 111-123 | 120-134 | 1280 | 1450 | 682.5 |
5’ 00” | 104-115 | 113-126 | 122-137 | 1310 | 1490 | 700 |
5’ 01” | 106-118 | 115-129 | 125-140 | 1340 | 1520 | 715 |
5’ 02” | 108-121 | 118-132 | 128-143 | 1370 | 1560 | 732.5 |
5’ 03” | 111-124 | 121-135 | 131-147 | 1400 | 1600 | 750 |
5’ 04” | 114-127 | 124-138 | 134-151 | 1440 | 1640 | 770 |
5’ 05” | 117-130 | 127-141 | 137-155 | 1470 | 1680 | 787.5 |
5’ 06” | 120-133 | 130-144 | 140-159 | 1510 | 1720 | 807.5 |
5’ 07” | 123-136 | 133-147 | 143-163 | 1540 | 1760 | 825 |
5’ 08” | 126-139 | 136-150 | 146-167 | 1580 | 1800 | 845 |
5’ 09” | 129-142 | 139-153 | 149-170 | 1610 | 1840 | 862.5 |
5’ 10” | 132-145 | 142-156 | 152-173 | 1650 | 1870 | 880 |
5’ 11” | 135-148 | 145-159 | 155-176 | 1680 | 1910 | 897.5 |
6’ 00” | 138-151 | 148-162 | 158-179 | 1710 | 1950 | 915 |
Ideal Weight vs. Height | Small Frame | Medium Frame | Large Frame | Required Calories | Required Calories | Minimum Calories |
Men | ||||||
5’ 02” | 128-134 | 131-141 | 138-150 | 1670 | 1790 | 865 |
5’ 03” | 130-136 | 133-143 | 140-153 | 1700 | 1830 | 882.5 |
5’ 04” | 132-138 | 135-145 | 142-156 | 1730 | 1860 | 897.5 |
5’ 05” | 134-140 | 137-148 | 144-160 | 1760 | 1910 | 917.5 |
5’ 06” | 136-142 | 139-151 | 146-164 | 1790 | 1950 | 935 |
5’ 07” | 138-145 | 142-154 | 149-168 | 1820 | 1990 | 952.5 |
5’ 08” | 140-148 | 145-157 | 152-172 | 1850 | 2030 | 970 |
5’ 09” | 142-151 | 148-160 | 155-176 | 1880 | 2070 | 987.5 |
5’ 10” | 144-154 | 151-163 | 158-180 | 1910 | 2110 | 1005 |
5’ 11” | 146-157 | 154-166 | 161-184 | 1940 | 2150 | 1022.5 |
6’ 00” | 149-160 | 157-170 | 164-188 | 1980 | 2190 | 1042.5 |
6’ 01” | 152-164 | 160-174 | 168-192 | 2010 | 2230 | 1060 |
6’ 02” | 155-168 | 164-178 | 172-197 | 2050 | 2280 | 1082.5 |
6’ 03” | 158-172 | 167-182 | 176-202 | 2090 | 2330 | 1105 |
6’ 04” | 162-176 | 171-187 | 181-207 | 2130 | 2380 | 1127.5 |
These charts are taken from an insurance under writing company. I find them to be very reliable, because if they guess wrong about your health they lose money. Corporations, most definitely, don’t like to lose money.
To use myself as an example, I’m 6’ 3” and my elbow measurement is 3-1/4”. So, that means, I require about 2330 Calories to maintain my current weight. Since I want to lose weight I’m going to aim at consuming about 2330 * .55 = 1282 calories per day.
You should never consume less than 55% of your total required calories, or your body will go into starvation mode. If your body goes into starvation mode, you are not only going to be eating in an unhealthy manor, but you’ll also stop losing weight.
It’s ok to consume 55%, 60%, or whatever feels comfortable. You will however feel comfortable in a short time reaching the 55% mark, once your body adjusts. In the beginning, of the diet you can eat as much of the recommended foods as you want. You will find that your body will fall in line because of the pure density of the foods I recommend.
Ok, that brings us to the end of the Diet Nutritional Plan Calorie Requirement article. That was a mouthful! In the next article, I’ll explain what types of foods you’ll be eating…
I read just about every diet and nutrition book available and all I got was this list:
The Bad Things in Your Diet
The Good Things in Your Diet
So, after reading all of those books, I know exactly what to eat. Luckily, I’m willing to tell you which foods maximize the positives, while minimizing the negatives. I read 100’s of labels and here is the list in order of the best foods:
And a whole bunch of other foods. It might also be useful, to know what foods measure best for each of the good things?
The Diet Nutritional Plan: Foods that Will Make You Feel Full
The Diet Nutritional Plan: Foods with the Highest Amount of Fiber per Calorie
The Diet Nutritional Plan: Foods with the Highest Amount of Protein per Calorie
The Diet Nutritional Plan: Foods with the Highest Amount of Fiber and Lowest Sodium
The Diet Nutritional Plan: Foods with the Highest Fiber and Lowest Carbohydrates
The Diet Nutritional Plan: Bread List
The Diet Nutritional Plan: Cereal List
The Diet Nutritional Plan: Pasta & Rice List
The Diet Nutritional Plan: Cheese List
The Diet Nutritional Plan: Great Cheats
The Diet Nutritional Plan: Best Vitamin A Foods
The Diet Nutritional Plan: Best Vitamin C Foods
That explains which foods are best for whatever purpose you have. I love the fact that most of your requirements are found in just a cup of one specific type of food. You will see your average requirements below, thanks to the FDA:
Total Fat: 65 grams or less
Cholesterol: 300 milligrams or less
Sodium: 1500 to 2400 milligrams
Carbs: 130 to 300 grams
Fiber: 25 to 38 grams or higher
Sugars: 40 grams or lower
Protein: 50 to 78 grams
Vitamin A: 3000 IU
Vitamin C: 90 milligrams
Calcium: 1000 milligrams
Now, you know how many calories to eat and what food to eat. You need someone to show you a list of the calories, fat, fiber, cholesterol, sodium, carbs, fiber, sugar, etc. per type of food. Then we’ll move on to specific meal plans and then I’ll give you a few more opportunities to cheat and still lose weight. Interested? On to the next article with you…
Ok, I’m now ready to list out 100 different types of food that you should plan your diet around. Most diets fail because people feel to limited in what they can eat. In a later article I create an exact week long diet plan for you, but it’s good for you to see this list ahead of time. Everything is listed in order based off of how much of the good qualities of food are represented versus eliminating the bad qualities.
(1 Cup) | Calories | Calories from Fat | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
Blackberries, Unsweetened | 97 | 6 | 0 | 2 | 23.7 | 7.5 | 16.1 | 1.8 |
Peppers, Jalapenos | 27 | 5 | 0 | 1 | 5.3 | 2.5 | 3.1 | 1.2 |
Peas, Frozen, Rinsed | 134 | 3 | 0 | 5 | 25 | 8.8 | 9.5 | 8.6 |
Corn, Frozen | 132 | 10 | 0 | 2 | 31 | 4 | 5 | 4.2 |
Eggplant, Raw | 20 | 1 | 0 | 2 | 4.7 | 2.8 | 1.9 | 0.8 |
All Bran, Bran Buds | 225 | 24 | 0 | 203 | 24 | 39 | 24 | 6 |
Asparagus, Frozen | 32 | 7 | 0 | 5 | 3.5 | 2.9 | 0.6 | 5.3 |
Quinoa | 180 | 32 | 0 | 10 | 29 | 11 | 2 | 7 |
Lima Beans, Raw | 602 | 11 | 0 | 32 | 112 | 33.8 | 15 | 38.2 |
Beans, Kidney, Eden Foods | 200 | 0 | 0 | 30 | 36 | 20 | 2 | 16 |
Strawberries, Frozen | 77 | 2 | 0 | 4 | 20.2 | 4.6 | 10.1 | 1.0 |
Curry Powder, Spice, 1 TBs | 20 | 8 | 0 | 3 | 3.7 | 2.1 | 0.2 | 0.8 |
Beans, Fava, Progresso, Rinsed | 200 | 6 | 0 | 9 | 33 | 9 | 3 | 13 |
Cayenne Pepper, Spice, 1 TBs | 17 | 8 | 0 | 2 | 3 | 1.4 | 0.5 | 0.6 |
Beans, Northern, Eden Foods | 220 | 18 | 0 | 45 | 20 | 16 | 2 | 10 |
Bob’s Red Mill, 10 Grain, Hot Cereal | 560 | 36 | 0 | 20 | 112 | 20 | 0 | 24 |
Lettuce, Romaine | 10 | 2 | 0 | 4 | 1.8 | 1.2 | 0.6 | 0.6 |
Cauliflower, Frozen | 34 | 4 | 0 | 32 | 6.8 | 4.9 | 1.9 | 2.9 |
Peppers, Green | 30 | 2 | 0 | 4 | 6.9 | 2.5 | 3.6 | 1.3 |
Broccoli, Frozen, Seneca | 25 | 0 | 0 | 25 | 4 | 3 | 2 | 2 |
Plums, Canned, Water Packed | 102 | 0 | 0 | 2 | 27 | 2 | 25 | 1 |
Pears, Canned, Water Packed | 71 | 1 | 0 | 5 | 19 | 4 | 15 | 0 |
Brussels Sprouts, Frozen | 65 | 5 | 0 | 23 | 13 | 6.4 | 3.2 | 5.6 |
Beans, Green, Green Giant | 27 | 0 | 0 | 12 | 5 | 3 | 3 | 1 |
Spinach, Cooked | 41 | 4 | 0 | 126 | 6.8 | 4.3 | 0.8 | 5.3 |
Spinach, Raw | 7 | 1 | 0 | 24 | 1.1 | 0.7 | 0.1 | 0.9 |
Beans, Navy, Eden Foods | 220 | 0 | 0 | 30 | 40 | 14 | 0 | 14 |
Cheese, mozzarella, nonfat | 168 | 0 | 20 | 840 | 4 | 2 | 2 | 36 |
Beans, Pinto, Eden Foods | 220 | 18 | 0 | 30 | 36 | 12 | 2 | 12 |
Hodgson Mill, Whole Wheat Bow Tie, cooked | 378 | 18 | 0 | 20 | 80 | 12 | 0 | 18 |
Cabbage, chinese (pak-choi) | 9 | 0 | 0 | 46 | 2 | 1 | 1 | 1 |
Chili Powder, Spice, 1 TBs | 24 | 11 | 0 | 76 | 4.1 | 2.6 | 0.5 | 0.9 |
Mushrooms | 15 | 2 | 0 | 4 | 2.3 | 0.7 | 1.2 | 2.2 |
Lettuce, Ice Berg | 8 | 1 | 0 | 6 | 1.6 | 0.7 | 1.1 | 0.5 |
Radishes, white icicle, raw | 19 | 0 | 4 | 45 | 4 | 2 | 2 | 1 |
Celery, Raw | 19 | 2 | 0 | 96 | 3.6 | 1.9 | 2.2 | 0.8 |
Archer Farms, Cinnamon Start, with Protein | 253 | 24 | 0 | 147 | 40 | 16 | 19 | 20 |
Onions, Raw | 64 | 1 | 0 | 6 | 14.9 | 2.7 | 6.8 | 1.8 |
Broccoli, Raw | 30 | 3 | 0 | 29 | 5.8 | 2.3 | 1.5 | 2.5 |
Cabbage, Boiled, No Salt | 34 | 0 | 0 | 6 | 4.1 | 1.4 | 2.1 | 1 |
Cherries, Canned, Water Packed | 135 | 0 | 0 | 8 | 35 | 4 | 31 | 2 |
Squash, Zucchini | 20 | 2 | 0 | 12 | 4.2 | 1.4 | 2.1 | 1.5 |
Pickles | 17 | 2 | 0 | 1251 | 3.7 | 1.6 | 1.9 | 0.9 |
DanActive, Mixed Berry Light, Dannon | 100 | 0 | 0 | 115 | 22 | 7.5 | 12.5 | 7.5 |
Carrots, Frozen | 54 | 9 | 0 | 86 | 11 | 4.8 | 6 | 0.8 |
Sara Lee, Whole Wheat Bagel | 120 | 9 | 0 | 340 | 22 | 7 | 2 | 11 |
Apricots, canned | 117 | 1 | 0 | 10 | 30 | 3.9 | 26.2 | 1.5 |
Cucumber, Raw | 16 | 2 | 0 | 2 | 4 | 0.6 | 1.8 | 0.6 |
Beans, mung, canned, drained solids | 26 | 0 | 0 | 12 | 5 | 1 | 4 | 3 |
Tomatoes, Canned, Del Monte, No Salt | 50 | 0 | 0 | 100 | 12 | 4 | 8 | 2 |
Refried Beans, Fat Free | 200 | 0 | 36 | 1160 | 36 | 12 | 2 | 12 |
Peppers, Hot Chili, Canned | 60 | 2 | 0 | 10 | 14.2 | 2.2 | 7.6 | 3 |
Pickles, cucumber, sour, low sodium, 1 Pickle | 12 | 1 | 0 | 12 | 2.7 | 0.8 | 1.2 | 0.4 |
Bran for Life, 100% Whole Grain Bread (1 Slice) | 80 | 9 | 0 | 140 | 17 | 5 | 2 | 4 |
Beans, Black, Progresso | 200 | 8 | 0 | 400 | 34 | 10 | 0 | 12 |
Artichokes, Raw | 109 | 0 | 0 | 6 | 26 | 2 | 14 | 3 |
Grapes | 62 | 3 | 0 | 2 | 15.8 | 0.8 | 14.9 | 0.6 |
CAMPBELL Soup Company, PACE, Chipotle Chunky Salsa | 32 | 0 | 0 | 920 | 12 | 4 | 8 | 0 |
Marmite, Yeast Extract Spread (tsp) | 9 | 0 | 0 | 216 | 1 | 0 | 0 | 2 |
Geronimo Salsa | 70 | 4 | 0 | 1554 | 16.2 | 4.1 | 7.9 | 4 |
Organic Apple Cinnamon Harvest, Back to Nature | 180 | 14 | 0 | 100 | 45 | 10 | 15 | 4 |
Potato, Baked | 161 | 2 | 0 | 17 | 36.6 | 3.8 | 2.0 | 4.3 |
Scallops, 6 Large | 150 | 9 | 60 | 275 | 2 | 0 | 0 | 29 |
Peaches, Canned | 136 | 1 | 0 | 13 | 36.5 | 3.3 | 33.3 | 1.1 |
Turkey, Oscar Mayer, Smoked, Fat Free (Slice) | 10 | 1 | 4 | 142 | 0.5 | 0 | 0.1 | 1.9 |
Whole Wheat, Dbl Fiber | 90 | 13 | 0 | 160 | 17 | 4 | 3 | 3 |
Rice, White Long Grained | 205 | 4 | 0 | 2 | 44.5 | 0.6 | 0.1 | 4.3 |
Ricotta, Fat Free, Polly O Cheese | 45 | 0 | 5 | 80 | 3 | 0 | 2 | 8 |
Instant Oatmeal Original, Quaker Oats | 100 | 18 | 0 | 80 | 19 | 3 | 0 | 4 |
Mrs Bairds, 100% Whole Grain Bread | 70 | 9 | 0 | 115 | 12 | 2 | 2 | 3 |
Ezekiel 4:9 100% Flourless Grain Cereal | 190 | 9 | 0 | 200 | 40 | 6 | 0 | 8 |
Leeks | 54 | 2 | 0 | 18 | 12.6 | 1.6 | 3.5 | 1.3 |
Pepperidge Farms, 100% Whole Wheat Bread | 110 | 18 | 0 | 180 | 20 | 3 | 3 | 4 |
Fat Free Skim Milk | 80 | 0 | 5 | 125 | 13 | 0 | 12 | 8 |
Pineapple Chunks, Dole | 120 | 0 | 0 | 20 | 30 | 2 | 26 | 0 |
Soymilk, Nonfat, Plain | 70 | 0 | 0 | 105 | 10 | 0 | 9 | 6 |
Pectin, Dry Mix (2 TBs) | 163 | 1 | 0 | 100 | 45 | 4.3 | 0 | 0.1 |
Sweet Potato, Canned, Glory Foods | 240 | 0 | 0 | 60 | 60 | 4 | 46 | 0 |
TCBY dessert: Smoothie, Mighty Berry, 20 oz | 300 | 0 | 0 | 160 | 73 | 3 | 70 | 4 |
Subway dessert: Fruizle Express, Berry Lishus with banana, 1 Small | 110 | 0 | 0 | 30 | 28 | 1 | 27 | 1 |
Free Zesty, Italian Dressing (TBs) | 7.5 | 0 | 0 | 240 | 3 | 0 | 1 | 0 |
Guave, Whole Foods | 45 | 5 | 0 | 0 | 11 | 5 | 5 | 1 |
Oranges | 85 | 3 | 0 | 0 | 21.3 | 4.4 | 16.9 | 1.3 |
Fantastic Foods, Whole Wheat Couscous | 210 | 9 | 0 | 0 | 45 | 7 | 0 | 8 |
Kamut Elbow Macaroni, Organic, Eden Foods | 210 | 14 | 0 | 0 | 38 | 6 | 2 | 10 |
Applesauce, Mott’s Natural | 100 | 0 | 0 | 0 | 28 | 2 | 2 | 24 |
Wild Rice, Uncle Ben’s, 100% Pure | 211 | 12 | 0 | 0 | 40 | 2.3 | 0 | 8 |
Shrimp, Steamed | 84 | 8 | 166 | 190 | 0 | 0 | 0 | 17.8 |
Tuna, Fresh | 276 | 21 | 114 | 90 | 0 | 0 | 0 | 60 |
Orange Roughy | 89 | 7 | 68 | 59 | 0 | 0 | 0 | 19.2 |
Tuna, Canned, Bumble Bee, Albacore | 280 | 36 | 100 | 1000 | 0 | 0 | 0 | 60 |
Honey, Grade A (Tbs) | 60 | 0 | 0 | 0 | 17 | 0 | 16 | 0 |
Crown Prince, Tuna, White Albacore, No Salt | 60 | 0 | 20 | 30 | 0 | 0 | 0 | 14 |
Talapia, Freshdirect | 200 | 18 | 200 | 140 | 0 | 0 | 0 | 44 |
Freshdirect Boneless, Chicken Tenders | 240 | 26 | 130 | 150 | 0 | 0 | 0 | 52 |
Tuna, Bumble Bee, Albacore, Low Sodium in Water | 70 | 9 | 25 | 35 | 0 | 0 | 0 | 15 |
Perch, 1 Average Fillet | 61 | 9 | 27 | 48 | 0 | 0 | 0 | 11.9 |
Bass, Fresh Water, 1 Average Fillet | 91 | 26 | 54 | 56 | 0 | 0 | 0 | 15 |
Salmon, Wild Atlantic, 1/2 Average Fillet | 280 | 113 | 109 | 86 | 0 | 0 | 0 | 39.2 |
The problem with most diets is that they don’t give you an exact plan. I’m changing that right now. Here I’ll list out an exact week long healthy meal plan. The average day will provide the following nutrients, calories, etc.
The only area in which I think I may be missing the mark a bit is in my daily intake of sugar. I keep losing weight though and the reason is that the rest of the diet is nearly perfect and a large majority of the sugar is natural and healthy. Just for comparison reasons, I now list the FDA recommended requirements.
Calories | Calories from Fat | Tot. Fat (g) | Sat. Fat (g) |
2000 | 400 | 65 g | 20 g |
Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) |
300 mg | 1500 – 2400 mg | 130 – 300 g | 25 – 38 g |
Sugars (g) | Protein (g) | Vitamin A (%) | Vitamin C (%) |
40 g | 50 – 78 g | 3000 IU | 90 mg |
Calcium (%) | |||
1000 mg |
Day 1 of The Diet nutritional Plan
Breakfast:
Grams | Calories | |
Bran Buds | 91 | 228 |
Skim Milk Fat Free | 125 | 46 |
Coffee, Instant – Prepared With Water | 715 | 14 |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 |
Lunch:
Kamut Pasta with Sicilian Salsa Verde, Cabbage, and Green Beans | 137 | 224 |
Green Bean Salad with Radishes | 122 | 38 |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 |
Minute Maid Coolers Pink Lemonade | 100 | 90 |
Winter Greens and Shiitake Mushrooms | 347 | 118 |
Dinner:
Orange and Fennel Poached Sole | 324 | 262 |
Carrots and Brussels Sprouts | 212 | 85 |
Roasted Broccoli with Garlic | 179 | 78 |
Lemon Couscous Salad with Spinach, Scallions, and Dill | 159 | 173 |
Coca-Cola Zero | 240 | 1 |
Day 2 of The Diet Nutritional Plan
Breakfast:
10 Grain Hot Cereal | 121 | 368 | |
Blackberries | 144 | 62 | |
Coffee, Instant – Prepared With Water | 715 | 14 |
Lunch:
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 |
Baby Spinach and Raspberry Salad | 201 | 94 |
Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin | 236 | 296 |
Sweetened Raspberry Iced Tea Mix | 20 | 18 |
Dinner:
Spicy Stir Fried Chicken and Greens with Peanuts | 148 | 91 |
Mushrooms with Spinach, Ginger and Soy | 184 | 70 |
Corn Salsa | 184 | 118 |
Crazy Cranberry – Fruit Smoothies/Berry | 228 | 147 |
Beans, Snap, Green – Cooked, Boiled, Drained, Without Salt | 125 | 44 |
Roasted Broccoli with Garlic | 179 | 78 |
Day 3 of The Diet Nutritional Plan
Breakfast:
Organic Apple Cinnamon Harvest – Back to Nature Cereals | 54 | 180 | |
Milk, Nonfat, Fluid – Without Added Vitamin A (Fat Free Or Skim) | 147 | 52 | |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 | |
Minute Maid Multi-Vitamin – orange juice and blends | 240 | 120 |
Lunch:
Whole Wheat Pasta with Spinach and Garbanzo Beans | 208 | 381 |
Spinach and Mushrooms with Truffle Oil | 175 | 49 |
Eggplant Cannelloni | 239 | 133 |
Dinner:
Zucchini and Corn Tacos | 222 | 149 |
Corn Salsa | 184 | 118 |
Lemon-Roasted Green Beans with Almonds | 266 | 119 |
Ratatouille | 349 | 89 |
Day 4 of The Diet Nutritional Plan
Breakfast:
Instant Oatmeal Original | 28 | 100 | |
Coffee, Instant – Prepared With Water | 238 | 5 | |
Blackberries, 1 cup, raw – Fruits | 108 | 53 | |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 |
Lunch:
Romaine Lettuce – Fresh Vegetables | 142 | 33 |
Organic Cherry Tomatoes – Melissa’s Organics | 120 | 22 |
Broccoli – Raw | 44 | 15 |
Cucumber – With Peel, Raw | 52 | 8 |
Kraft Free Dressing Fat Free Zesty Italian | 75 | 38 |
Cauliflower – Raw | 50 | 13 |
Onion (Red), 1 med, raw – Veggie Nutrition Facts | 22 | 8 |
Dinner:
Golden Twirls | 85 | 130 |
Jalapeño-Red Bean Burgers | 179 | 456 |
100% Whole Grain – Harvest Selects | 56 | 140 |
Romaine Lettuce – Fresh Vegetables | 14 | 3 |
Tomatoes, Red, Ripe – Raw, Year Round Average | 15 | 3 |
Onion (Red), 1 med, raw – Veggie Nutrition Facts | 11 | 4 |
Honey Mustard | 30 | 25 |
Golden Twirls | 85 | 130 |
Pineapple Delight with Banana Small – Fruizle Express | 396 | 160 |
Day 5 of The Diet Nutritional Plan
Breakfast:
Ezekiel 4:9 100% Flourless Sprouted Grain Cereal | 168 | 285 | |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 | |
Non Fat Plain | 156 | 46 |
Lunch:
Barley Stew with Leeks, Mushrooms, and Greens | 310 | 170 |
Shaved Brussels Sprout and Shallot Saute | 153 | 135 |
Green Bean Salad with Radishes | 122 | 38 |
Dinner:
Spicy Sauteed Fish with Cherry Tomatoes | 493 | 288 |
Carrots and Brussels Sprouts | 212 | 85 |
Broccoli – Cooked, Boiled, Drained, Without Salt | 156 | 55 |
Snacks:
Raspberry Revitalizer – Smoothiew/ Yogurt | 560 | 370 |
Day 6 of The Diet Nutritional Plan
Breakfast:
Bran Buds | 60 | 150 | |
Milk, Nonfat, Fluid – With Added Vitamin A (Fat Free Or Skim) | 172 | 59 | |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 | |
Coffee, Instant – Prepared With Water | 358 | 7 |
Lunch:
Linguine with Squash, Spinach, and Mussels | 438 | 460 |
Baby Spinach and Raspberry Salad | 201 | 94 |
100% Whole Grain – Harvest Selects | 28 | 70 |
Dinner:
Turkey, Green Bean, Corn, and Quinoa Salad | 184 | 220 |
Grilled Eggplant with Caponata Salsa | 239 | 61 |
Steamed Broccoli with Garlic, and Lemon | 91 | 60 |
Lemon-Roasted Green Beans with Almonds | 266 | 119 |
Organics Stone Ground 100% Whole Wheat Bread | 36 | 89 |
Peach Tea – Black Tea | 240 | 70 |
Day 7 of The Diet Nutritional Plan
Breakfast:
10-Grain Cereal | 40 | 140 | |
Blackberries, 1 cup, raw – Fruits | 144 | 70 | |
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads | 100 | 80 | |
Coffee, Instant – Prepared With Water | 358 | 7 |
Lunch:
Barley with Shiitake Mushrooms | 256 | 130 |
Spinach, Radishes, and Chili’s | 284 | 121 |
Brussels Sprouts with Lemon and Pistachios | 136 | 143 |
Roasted Broccoli with Garlic | 179 | 78 |
Dinner:
Poached Tuna with Escarole and Lima Beans | 192 | 169 |
Winter Greens and Shiitake Mushrooms | 347 | 118 |
Baby Spinach and Raspberry Salad | 201 | 94 |
Sweetpotato – Cooked, Baked In Skin, Without Salt | 200 | 180 |
Lemon-Roasted Green Beans with Almonds | 266 | 119 |
Snack:
Berry Lishus small – Fruizle Express | 369 | 110 |
There you are. Yes, you can eat tons of delicious food, while eating healthy. I challenge you to only try this diet for one week. Don’t check the scale until the end of the week and don’t cheat and I’m positive you’ll lose weight. If your required calories are less than 1500, you of course will have to decrease the amounts to your requirements.
If you know how to roast vegetables, you’ll be able to make them taste as if they have been fried. I’ll jump right to it. Here are the simple steps:
1. Pick your vegetable. It should be solid ex: Asparagus, Beans, Brussels Sprouts, Peppers, Onions, Root Vegetables, Squash, etc.
2. Cut the vegetables into uniform pieces, that are some what thick.
3. Preheat the oven at 400 degrees.
4. Spray a pan lightly with PAM spray.
5. Lay the vegetables on the pan, in a single layer.
6. Roast the vegetables for 10 minutes.
7. Flip the vegetables and put back on a single layer.
8. Cook the vegetables for an additional 10 minutes, til brown.
Tada, beautiful roasted vegetables. Next I will provide you with a ton of recipes. Some you’ll love, others you may not, but there will definitely be enough to get you going.
Vegetables & Polenta Lasagna
Bring 2 1/2 cups of water to a boil. While waiting to boil add the 1 1/2 cup of water to the cornmeal. Preheat the oven to 350 degrees.
Spray a pan with PAM and fry onions, mushrooms and peppers. Now boil the corn meal for 10 minutes. Once it is finished dump the polenta in a lasagna pan and chill over night or for 30 minutes.
Dump Diced tomatoes and as many herbs as you like on the cornmeal. Top the tomato mixture with the vegetables you fried. Cover with mozzarella cheese. Bake covered for 30 minutes, 15 minutes uncovered.
Awesome Veggie Enchiladas
Combine water and lentils and bring to a boil and then simmer for 30 minutes and then drain. Preheat oven to 350 degrees.
Fry all of the veggies together in a pan sprayed with PAM Spray. Mix veggies, lentils, spices and cheese and wrap up in tortillas.
Back for 20 minutes.
Super Fast Salmon with Fava Beans
This meal can be made in 15 minutes if you cook the salmon (tuna) on an outdoor grill. If you cook the salmon on a grill, turn up the heat on full blast on one side and half way on the other side. Put olive oil on a paper towel that has been stacked. Quickly wipe the paper towel on the low heat side of the grill and then place salmon on that same side of the grill. Close the grill lid and let cook for 5 minutes, then flip and cook to taste. If you don’t have an outdoor grill, spray a pan, turned to high with PAM. Place salmon in pan and let stand for 5 minutes. Flip the salmon and add a half cup of water, cover and let steam til done to you taste.
Blend the lemon juice, Mustard, 1/4 cup Olive Oil, Chives and pepper. Remove from blender and chill. Blend Fava Beans, Thyme, 2 Tbs Olive Oil, Pepper and then fry in a pan like refried beans.
Take the bean mixture and place in center of plate. Place salmon (tuna) fillet on beans and top with lemon / olive oil dressing. I love this!!
Roasted Broccoli with Garlic
Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli about 5 minutes longer. Season with pepper.
Broccoli Rabe with Bulgur and Walnuts
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Heat oil in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.
Steamed Broccoli with Garlic and Lemon
Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.
While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.
Roasted Cauliflower with Barbecue Sauce
Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.
Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.
Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.
Cauliflower, Dried Cherries, and Capers
Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat PAM sprayed pot over medium-high heat. Add spinach and toss until just wilted, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot.
Respray pot with PAM spray. Add half of shallot; saute 1 minute. Sprinkle cauliflower with cinnamon, salt, and pepper. Add to pot and toss to coat. Add spinach and toss until heated through, about 3 minutes.
Grilled Eggplant with Caponata Salsa
Mix tomatoes, celery, onion, chopped oregano, capers, garlic, red wine vinegar and crushed red pepper in medium bowl. Season caponata to taste with pepper.
Turn oven on medium-high heat. Cut eggplant into cubes about 1 inch thick. Spray eggplant with PAM spray; sprinkle with pepper. Grill eggplant until very tender when pierced with knife, about 8 minutes.
Mix grilled eggplant with caponata, garnish with oregano.
Eggplant Cannelloni
Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F.
Mash cheese, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.
Ratatouille
Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl
Heat large skillet over medium-high heat, sprayed with PAM spray. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.
Spray skillet with PAM spray; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with pepper.
Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil 2 to 3 minutes.
Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 tablespoon parsley. Top with half of eggplant and half of zucchini, then remaining onion-pepper-tomato mixture; sprinkle with 1 tablespoon parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 tablespoon parsley. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 tablespoons juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.
Greens and Beans
Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through
Turkey, Green Bean, Corn, and Quinoa Salad
Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.
Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.
Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.
Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.
Divide chilled or room-temperature salad among plates
Lemon-Roasted Green Beans with Almonds
Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.
Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.
Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.
Green Bean Salad with Radishes
Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.
Jalapeño-Red Bean Burgers
Spray medium nonstick skillet over medium heat, with PAM spray. Add next 5 ingredients; sauté 5 minutes. Cool slightly.
Using fork, coarsely mash beans in medium bowl. Mix in onion mixture, breadcrumbs, 2 tablespoons barbecue sauce. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
Kidney Beans with Garlic and Sage
Place beans in large bowl. Cover with cold water (at least 6 cups) and let soak overnight.
Drain beans. Place in heavy large pot. Add 8 cups room-temperature water, garlic, sage, and black peppercorns. Bring to simmer over medium-high heat. Reduce heat to medium low; simmer uncovered 1 1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed to keep beans covered, about 30 minutes longer. Cool beans in liquid 1 hour.
Using slotted spoon, transfer beans to serving bowl, reserving bean cooking liquid, if desired, but discarding garlic, sage, and peppercorns. Season beans to taste with pepper.
Vegetable and Bean Chili
Sauté onions, bell pepper, garlic, and jalapeño in oil in a 4-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes. Add chili powder, cumin, and salt and cook, stirring, 1 minute. Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes. Stir in beans and simmer, stirring occasionally, 5 minutes. Stir in cilantro.
Grilled Orange Roughy with Lentil Salsa
In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the vinegar, and black pepper to taste.
Pat the fillets dry, season them with salt and pepper. Fry the fillets, in PAM, over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.
Orange and Fennel Poached Orange Roughy
In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the orange roughy, covered, at a bare simmer for 10 minutes. Transfer the orange roughy with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the orange roughy.
Spicy Sauteed Fish with Cherry Tomatoes
Heat PAM spray in heavy large skillet over medium-high heat. Sprinkle fish with pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Season sauce with salt and pepper; spoon over fish.
Spinach and Mushrooms with Truffle Oil
Add mushrooms to PAM sprayed pan; sauté until brown and liquid evaporates, about 8 minutes. Add shallot; sauté 2 minutes.
Add spinach, 1/3 at a time, to skillet with mushrooms and toss over medium-high heat, allowing each batch to wilt slightly before adding next, about 2 minutes per batch. Sauté just until all spinach is wilted and heated through. Stir in 1 teaspoon truffle oil. Season with pepper, and more truffle oil, if desired.
Spicy Stir Fried Chicken and Greens with Peanuts
Whisk 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in medium bowl. Add chicken; marinade 20 to 30 minutes.
Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in small bowl and reserve.
Heat PAM spray in large nonstick skillet over high heat. Add white parts of onions and chiles; stir 30 seconds. Add chicken; stir-fry just until cooked through, about 3 minutes. Transfer chicken mixture to bowl. Add 1 tablespoon peanut oil to same skillet; heat over high heat. Add greens by large handfuls; stir just until beginning to wilt before adding more. Sauté just until tender, 1 to 6 minutes, depending on type of greens. Return chicken to skillet. Add reserved soy sauce mixture; stir until heated through, about 1 minute. Season with pepper. Transfer to serving bowl; sprinkle with green parts of onions and peanuts.
Linguine with Butternut Squash, Spinach, and Mussels
Preheat oven to 400°F. Place squash cubes on rimmed baking sheet. Sprinkle with salt and pepper, then spray with PAM spray. Roast 10 minutes. Turn squash over; continue roasting until tender, about 20 minutes longer. Let stand at room temperature.
Bring wine, shallots, garlic, and crushed red pepper to boil in large skillet. Add mussels; cover and cook until mussels open, 2 to 3 minutes (discard any mussels that do not open). Transfer mussels to large bowl. Cover liquid in skillet and set aside. Remove mussels from shells; discard shells. Pour clam juice and any accumulated juices from mussels into liquid in skillet. Bring to boil; reduce heat to medium and simmer until reduced to 1/2 cup, about 5 minutes. Whisk in 2 tablespoons oil. Cover; set aside.
Meanwhile, cook linguine in large pot of boiling water until tender but still firm to bite, stirring occasionally.
Using tongs, transfer pasta to skillet with juices, reserving pasta cooking liquid in pot. Add mussels and squash to skillet; toss. Add spinach to pasta cooking liquid; let stand 1 minute to wilt. Drain spinach.
Divide wilted spinach among 4 wide shallow bowls. Divide linguine, squash, mussels, and sauce among bowls.
Baby Spinach and Raspberry Salad
Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with pepper. Toss with sunflower seeds and remaining ingredients and serve.
Farfalle with Spinach and Garbanzo Beans
Heat PAM cooking spray in heavy large nonstick skillet over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with remaining 2 teaspoons olive oil and toss. Season pasta generously with pepper; toss well.
Winter Vegetables and Bulgur
Heat PAM spray in heavy large pot over high heat. Add root vegetables and onions; sauté until beginning to brown, about 10 minutes. Add vegetable broth and herbes de Provence; bring to boil. Add bulgur; cover pot and reduce heat to low. Simmer until bulgur is almost tender, stirring occasionally, about 15 minutes. Add spinach; stir until wilted, about 1 minute. Season to taste with pepper.
Risotto Barley with Spring Greens
Generously spray heavy large pot with nonstick spray. Place pot over medium-high heat. Add half of leeks and half of fennel to pot. Sauté until vegetables are tender, about 5 minutes. Stir in thyme, then barley. Add 2 1/2 cups broth and saffron. Simmer until liquid is almost absorbed, stirring frequently, about 10 minutes. Add remaining leeks, fennel and 4 cups broth. Bring to simmer. Reduce heat to medium-low and cook until barley is tender and mixture is creamy, stirring often, about 30 minutes.
Meanwhile, cook lima beans in large saucepan of boiling salted water until tender but still bright green, about 3 minutes. Drain.
Add lima beans, spinach, and chopped basil to barley and stir to blend. Season with pepper.
Couscous with Dried Apricots and Pistachios
Combine water and salt in medium saucepan; bring to boil. Combine couscous, apricots and spices in large bowl. Add boiling liquid. Cover immediately; let stand until water is absorbed, about 5 minutes. Uncover; fluff with fork. Cool. (Can be made 6 hours ahead. Cover; chill. Bring to room temperature before continuing.)
Mix nuts, green onions and basil into couscous. Season with pepper.
Lemon Couscous Salad with Spinach, Scallions, and Dill
In a saucepan bring water to a boil and stir in couscous. Remove pan from heat and let couscous stand, cover 5 minutes. Fluff couscous with a fork and transfer to a bowl. Stir in lemon juice, and pepper to taste and cool couscous completely. Stir in spinach, scallions, and dill and chill salad, covered, at least 2 hours or overnight.
Barley Stew with Leeks, Mushrooms, and Greens
Heat PAM spray in heavy large pot over medium heat. Add leeks; sprinkle with pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.
Winter Greens and Shiitake Mushrooms
Heat PAM spray in extra-large skillet over high heat. Add mushrooms; sprinkle with pepper. Sauté until brown, about 10 minutes. Transfer to bowl.
Pour 1/4 cup broth into same skillet. Add 1/3 of greens. Sprinkle pepper. Toss until wilted but still bright green, about 2 minutes. Transfer to large strainer set over bowl. Repeat 2 more times with remaining broth and greens.
Heat PAM spray in same skillet over medium-high heat. Add onions. Sauté until beginning to color, about 5 minutes. Add garlic and crushed red pepper; stir 1 minute. Add greens and mushrooms. Toss to heat through, about 2 minutes. Season with salt and pepper. Transfer to bowl.
Barley with Shiitake Mushrooms
Soak mushrooms in 2 cups hot water until tender. Drain mushrooms, reserving water. Trim mushroom stems and discard. Slice mushroom caps. Heat PAM spray in heavy large saucepan over medium heat. Add white parts of green onions, carrot and garlic. Sauté until onions are tender, about 3 minutes. Stir in mushrooms and sauté 2 minutes longer. Mix in barley. Add reserved water, 3 cups broth and soy sauce. Simmer until barley is tender and liquid is absorbed, about 45 minutes. Transfer barley to serving dish; garnish with remaining green onion and serve.
Mushroom Medley with Spinach, Ginger and Soy
Heat PAM spray in large nonstick skillet over medium-high heat. Add bell pepper, ginger and garlic and sauté 1 minute. Add all mushrooms and sauté until brown and tender, adding 2 to 3 tablespoons water if mixture is dry, about 10 minutes. Add spinach and green onions and stir until spinach wilts, about 2 minutes. Stir in soy sauce. Season to taste with salt and pepper. Transfer to bowl. Serve, passing lemon wedges to squeeze over.
Brussels Sprouts with Lemon and Pistachios
Heat PAM spray in large nonstick skillet over medium-high heat. Add shallot and stir 20 seconds. Add Brussels sprout leaves and pistachios, and sauté until leaves begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice over. Season to taste with pepper.
Carrots and Brussels Sprouts
Cook shallot in PAM spray in a 12-inch heavy skillet over medium-high heat, stirring occasionally, until softened, 1 to 2 minutes. Add carrots, Brussels sprouts, and 1/2 teaspoon pepper and cook, stirring occasionally, until vegetables begin to brown, 3 to 4 minutes.
Add water and cover skillet, then cook over medium-high heat until vegetables are tender, 5 to 8 minutes. Stir in vinegar and pepper to taste.
Shaved Brussels Sprout and Shallot Sauté
Chop brussels sprouts in fours.
Melt olive oil in large pot over medium heat. Add shallots; sauté until almost translucent, about 3 minutes. Add garlic; stir 1 minute. Add brussels sprouts; increase heat to medium-high and sauté until tender, about 8 minutes. Stir in 3 tablespoons pine nuts and lemon juice. Season with pepper. Sprinkle with remaining 1 tablespoon pine nuts and serve.
Tuna Salad with Orange and Bell Pepper
Whisk vinegar and garlic in large bowl to blend. Working over bowl with dressing, cut oranges. Add onion, bell pepper, tuna, and parsley; toss. Season with salt and pepper.
Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.
Tuna, White Bean, and Red Onion Salad
Simmer the beans, water, garlic, sage, and pepper.
Place beans in large bowl. Add tuna and onion. Toss gently to combine. Season with a generous amount of freshly ground black pepper.
Poached Tuna with Escarole and Lima Beans
Line heavy medium skillet with lemon slices. Sprinkle tuna with pepper and place atop lemon. Spray tuna with PAM spray. Poach tuna over medium-low heat until almost cooked through, about 3 minutes. Using slotted spoon, transfer tuna to plate. Discard lemon slices.
Discard all but 1 tablespoon drippings from skillet. Add green onion and sauté over medium-high heat 1 minute. Add escarole, lima beans, and 3 tablespoons parsley to skillet. Sauté until escarole begins to wilt, about 1 minute. Sprinkle with vinegar. Season to taste with pepper.
Divide escarole-bean mixture between 2 plates and top with tuna slices. Sprinkle with remaining 1 tablespoon parsley and serve.
Quinoa with Moroccan Winter Squash and Carrot Stew
Quinoa
For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.
For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.
Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.
Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin
Combine garbanzo beans, garlic and lemon juice in large bowl. Let marinate at least 15 minutes and up to 2 hours.
Heat PAM spray in medium saucepan over medium-high heat. Add cumin seeds, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika; stir about 1 minute. Add 2 cups water, quinoa, and coarse salt; bring to simmer, stirring occasionally. Reduce heat to medium-low. Cover and simmer until all water is absorbed, about 16 minutes.
Meanwhile, prepare barbecue (medium high heat). Place zucchini on rimmed baking sheet. Sprinkle with ground cumin, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika. Toss to coat evenly.
Place zucchini on grill; sprinkle generously pepper. Grill until tender and browned on all sides, 10 to 12 minutes. Transfer to work surface. Cut crosswise into 1/2-inch pieces. Add zucchini, green onions, and parsley, then garbanzo bean mixture to quinoa. Toss to blend. Season with pepper.
Black-Bean and Tomato Quinoa
Whisk together lime zest and juice, sugar, and 1/4teaspoon pepper in a large bowl.
Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
Cook quinoa in a medium pot of boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and pepper to taste.
Quinoa and Black Bean Salad
For dressing
In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.
In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).
While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.
Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.
Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.
Fresh Tomato Salsa
Smoky Corn Salsa
Prepare barbecue (high heat). Brush bell peppers, corn, and green onions with some olive oil. Grill vegetables until well charred in spots, turning occasionally with tongs and removing pieces as they brown, 5 minutes for green onions, 10 to 15 minutes for bell peppers and corn. Cool slightly. Cut bell peppers and green onions into 1/3-inch pieces. Cut corn off cob.
Heat PAM spray in heavy small skillet over medium-high heat. Add garlic and cumin; sauté until garlic begins to sizzle but does not brown, about 30 seconds. Pour into large bowl; mix in lime juice and hot sauce. Mix in vegetables. Season to taste with pepper. Cool completely; mix in cilantro.
Multi-Grain Pasta with Sicilian Salsa Verde, Cabbage, and Green Beans
Cook pasta in large pot of boiling water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.
Meanwhile, puree parsley, capers, anchovies, and 1/3 of chopped garlic in mini processor.
Heat PAM spray in large skillet over medium-high heat. Add cabbage; sauté until wilted, about 3 minutes. Add haricots verts and remaining garlic; toss 1 minute. Add pasta, and 2/3 cup pasta cooking liquid, then parsley mixture from processor. Toss until sauce coats pasta, adding more pasta cooking liquid if dry, about 2 minutes. Season with pepper. Serve.
Zucchini and Corn Tacos
Heat PAM spray in a large skillet over high heat. Toast corn 5 minutes, stirring. Remove corn; set aside. Cook onion, stirring, until it caramelizes, 5 minutes. Add garlic; cook 1 to 2 minutes. Add tomatoes; cook 10 minutes. Add zucchini; cook until tender, 10 to 12 minutes. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 teaspoons salsa and 1 teaspoon cheese.
Green Bean Salad with Radishes
Cook beans in large pot of boiling water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Add feta cheese to taste.
Spinach, Radish Slaw with Crispy Chiles
Whisk both vinegars and mustard in small bowl. Cover and refrigerate. Bring to room temperature before using.
Cut chiles in half lengthwise; discard seeds. Using scissors, cut chiles crosswise into 1/4-inch strips. Spray PAM into a large skille; heat over medium-high heat. Add chiles and fry until beginning to crisp, about 45 seconds. Using slotted spoon, transfer to paper towels to drain. Add pumpkin seeds to same skillet and fry until golden brown and crisp, 1 to 2 minutes. Transfer to another set of paper towels to drain. Cool completely. Cut spinach crosswise into 1/4-inch-thick strips. Transfer to prepared large bowl.
Using grating disk on processor, grate radishes. Place in strainer set over another bowl; drain 15 minutes. Place spinach, radishes, chiles, pumpkin seeds, and cheese in very large bowl. Toss with dressing. Season with pepper.