Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
Lose the Clutter, Lose the Weight (27 page)
Waffles
| WAFFLE | SYRUP/SPREAD* | TOPPING/SIDE | FRUIT (PICK 2) |
| 2 or 3 frozen waffles (200 to 225 calories total) | 2 Tbsp 100% fruit spread | 1 Tbsp chopped walnuts or pecans | ½ cup sliced fresh strawberries |
| 2 tsp butter | 1 Tbsp sliced almonds | ½ cup fresh raspberries | |
| 2 tsp natural peanut or almond butter | 1 Tbsp raisins | ½ cup sliced fresh peaches | |
| 4 tsp pure maple syrup | 1 link fully cooked turkey/chicken breakfast sausage | ¾ cup fresh blueberries | |
| 5.3 oz 0% plain Greek yogurt | 1 slice (1 oz) turkey bacon, cooked | ½ cup chopped apple | |
| 1 Tbsp raisins | |||
| ¼ cup sliced banana |
*If you prefer, you can skip the syrup/spread choice and serve the waffles with 1 fruit topping, 1 egg, and 1 slice regular bacon.
DIRECTIONS
Prepare the waffles per package directions. Serve with a syrup/spread choice, a topping/side, and two fruit choices.
Smoothies
| SMOOTHIE | Pumpkin Smoothie |
| BASE | ½ cup 1% milk or low-fat soy milk + ¾ cup 0% plain Greek yogurt |
| PRODUCE | ½ cup canned pure pumpkin (frozen in ice cube tray) + ¼ Hass avocado (pitted, peeled, and cubed) |
| BOOST | 2 Tbsp ground flaxseeds |
| SWEETENER | 1 Tbsp pure maple syrup |
| ICE CUBES | |
| OPTIONAL FLAVORING/GARNISH | ½ tsp pumpkin pie spice |
| Â | |
| SMOOTHIE | Cherry-Berry Smoothie |
| BASE | ½ cup 1% milk or low-fat soy milk + ½ cup 0% plain Greek yogurt |
| PRODUCE | 1 cup frozen strawberries + ½ cup frozen sweet cherries |
| BOOST | 4 tsp natural peanut butter |
| SWEETENER | 1 to 2 tsp honey |
| ICE CUBES | ¼ to ½ cup |
| OPTIONAL FLAVORING/GARNISH | Pinch of ground cinnamon or dash of vanilla or almond extract |
| Â | |
| SMOOTHIE | Tropical Smoothie |
| BASE | ½ cup chilled coconut water + ½ cup 0% plain Greek yogurt |
| PRODUCE | 1â
cups frozen tropical fruit blend + 1 Tbsp fresh lemon juice |
| BOOST | 4 tsp natural almond butter |
| SWEETENER | 1 to 2 tsp honey |
| ICE CUBES | Â |
| OPTIONAL FLAVORING/GARNISH | Garnish with toasted unsweetened coconut |
| Â | |
| SMOOTHIE | Banana-Avocado Smoothie |
| BASE | â
cup 1% milk or low-fat soy milk |
| PRODUCE | ½ small Hass avocado (pitted, peeled, and cubed) + ½ medium chopped frozen banana + â
cup frozen pineapple chunks + â
cup baby spinach leaves + 2 Tbsp chopped fresh parsley + 1 Tbsp fresh lime juice |
| BOOST | 1 scoop vanilla whey protein powder |
| SWEETENER | Â |
| ICE CUBES | Â |
| OPTIONAL FLAVORING/GARNISH | Pinch of minced fresh jalapeño |
| Â | |
| SMOOTHIE | Chocolate Smoothie |
| BASE | ½ cup 1% chocolate milk or low-fat chocolate soy milk + ½ cup 0% plain Greek yogurt |
| PRODUCE | ½ medium chopped frozen banana |
| BOOST | 4 tsp natural peanut butter + 1 Tbsp ground flaxseeds |
| SWEETENER | Â |
| ICE CUBES | ¼ to ½ cup |
| OPTIONAL FLAVORING/GARNISH | 1 tsp instant coffee granules |
DIRECTIONS
Combine the smoothie ingredients (from one row) in a blender and puree until smooth. Adjust the consistency with additional liquid or ice cubes as desired.
CHANGE IT UP
| SMOOTHIE | FLAVOR VARIATION |
| Pumpkin Smoothie | Try molasses instead of maple syrup. |
| Cherry-Berry Smoothie | Use frozen raspberries, blueberries, or mixed berries in place of strawberries. |
| Tropical Smoothie | Substitute frozen peaches or mango for the tropical fruit blend. |
| Banana-Avocado Smoothie | Replace the milk with coconut water. |
| Chocolate Smoothie | Swap in silken tofu for the yogurt. |
LUNCH AND DINNER
As the day progresses, you'll find more choices to keep you energetic and productive. Each day, select one item from these charts for lunch and another for dinner.
Burgers
| BURGER (UNCOOKED WEIGHT) |
| 2.5 oz veggie burger |
| 4 oz 93% lean ground turkey patty |
| 4 oz ground chicken patty |
| 4 oz salmon burger |
| 4 oz 90% lean ground beef patty |
| BUN |
| Multigrain hamburger bun |
| Hamburger bun |
| Potato roll |
| 100% whole wheat hamburger bun |
| ¾ whole wheat pita (6½'') |
| CHEESE |
| 2 Tbsp feta crumbles |
| 2 Tbsp blue cheese crumbles |
| 1 slice (¾ oz) 2% milk provolone cheese |
| 1 slice (¾ oz) 2% milk Cheddar cheese |
| 1 slice (¾ oz) 2% milk Jack cheese |
| 1 slice (â
oz) American cheese |
| TOPPING |
| 1 Tbsp ketchup |
| 1 Tbsp steak sauce |
| 3 sweet pickle chips |
| 1 Tbsp barbecue sauce |
| 1 Tbsp light mayonnaise |
| SIDE |
| ½ cup grapes |
| 12 mini pretzels |
| 2 cups bagged romaine salad blend + 3 cherry tomatoes + 1 tsp olive oil + 1½ tsp balsamic vinegar |
| 8 baby carrots + 1 Tbsp light ranch dressing |
| ¼ Hass avocado, sliced |
DIRECTIONS
Heat a lightly oiled grill or grill pan over medium-high heat.
Grill the burger according to package directions (or see doneness chart), turning once or twice.
Serve on a bun with cheese, topping, and as many flavor boosters as desired (see below).
Pair with a side.
FLAVOR BOOSTERS
Customize your burger with these ultra-low-calorie toppings:
⢠Lettuce
⢠Alfalfa sprouts
⢠Baby spinach
⢠Dill pickles
⢠Sliced mushrooms
⢠Raw onions
⢠Tomato slices
⢠Hot-pepper sauce
⢠Fresh jalapeño
⢠Dijon/deli mustard
⢠Horseradish
DONENESS SIGNS
| BURGER TYPE | COOK UNTIL . . . |
| Veggie burger | Heated through (see package directions) |
| Ground turkey patty | Firm and no longer pink inside |
| Ground chicken patty | Firm and no longer pink inside |
| Salmon burger | Just opaque (see package directions if frozen) |
| Ground beef patty | Firm and no longer pink inside (or to desired doneness) |