Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (32 page)

Egg salad sandwich: ½ hard-boiled egg, ½ teaspoon low-fat mayo, and spices spread on half of a toasted whole-wheat or whole-grain bagel

Cottage cheese and almond butter: ½ cup no-salt-added 1 percent cottage cheese mixed with 1 tablespoon almond butter

1 small baked potato topped with a mixture of salsa and 1 tablespoon of low-fat cheddar cheese

1 can of tuna, drained, seasoned to taste

½ medium avocado sprinkled with sea salt

1 Skinny Cow ice-cream sandwich

4 turkey slices and 1 medium apple, sliced

[CHAPTER 8]

SUPER SHRED Smoothies

These smoothie recipes are specifically designed to be simple, tasty, and convenient. Please make sure that you pay attention to the serving size for each recipe. If there are multiple servings for a recipe, it’s important that you don’t consume all of it at once. Store the extra servings and consume at a later time. You can modify the recipes as they fit your taste, but be careful not to add ingredients that are going to increase the calorie count. You can, however, make smart substitutions. Switching blackberries for blueberries or apples for pears is completely acceptable. Just remember, adding other ingredients such as honey, milk, and sugar will increase your calorie count, so do so on a limited basis.

There are different ways to prepare the fruits in smoothies. Obviously, using fresh fruit is most desirable, as it delivers the nutrients in their most natural, unaltered state to the blender. But be mindful of the possibility and convenience of frozen fruits. Make sure you choose frozen fruits in packaging that says “no added sugar.” There are natural carbohydrates and sugars in all fruits; these will be listed in the nutrition facts on the back of the package. Don’t be put off by these numbers in your frozen fruits. Both sugar count and total carbohydrate count are important, but for our purposes, the total carbohydrate number is what you should pay attention to when reviewing the nutrition facts. In general, you want to keep the total carbohydrate number to less than 20 grams.

• MANGO MADNESS •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

¼ cup mango cubes, fresh or frozen

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cup mango juice

¼ cup mashed avocado

¼ cup fat-free vanilla yogurt

2 teaspoons freshly squeezed lime juice

2 teaspoons sugar

7 ice cubes

Combine the mango, mango juice, avocado, yogurt, lime juice, sugar, and ice cubes in a blender. Process until smooth.

• CUCUMBER-PEAR VITALIZER •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

1 small cucumber, peeled and seeded

½ medium green pear, peeled and cored

Pinch of ground ginger

6 ice cubes

Slice the cucumber into quarters. Blend cucumber with 1 tablespoon of water. Add pear, ginger, and ice to cucumber purée and blend on high.

• WATERMELON SPRITZ •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

2½ cups seedless watermelon

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cup fat-free yogurt

1 tablespoon fresh mint

1 teaspoon sugar (optional)

6 ice cubes

Combine all ingredients in a blender and purée until smooth.

• THE CHOCOLATE RAZZY •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

1 cup fresh or frozen raspberries

4 tablespoons fat-free vanilla yogurt

¼ cup chocolate chips

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cup fat-free or low-fat milk

3 ice cubes

Combine all ingredients in a blender and purée until smooth.

• THE PURPLE MASH •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup fresh or frozen blueberries

½ cup fresh or frozen pineapple chunks

½ cup fat-free vanilla yogurt

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cup low-fat vanilla soy milk

1 tablespoon lemon juice

2 teaspoons honey or sugar (optional)

Combine the blueberries and pineapple and blend. Add the rest of the ingredients and purée until smooth. This recipe makes multiple servings; drink only one at this time.

• THE GREAT BLUE PINE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup fresh or frozen blueberries

1 medium banana, peeled and sliced

¼ cup chopped fresh pineapple

1½ cups fresh baby spinach

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cup orange juice

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cup frozen dark cherries

½ cup fat-free vanilla yogurt

Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.

• LEMON ORANGE ELIXIR •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

4 tablespoons fat-free or low-fat lemon yogurt

1 medium orange, peeled, sliced into sections, and seeded

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cups fat-free milk or unsweetened soy milk

8 ice cubes

2 teaspoons flaxseed oil (optional)

Combine all ingredients in a blender and purée until smooth.

• THE DOWN UNDER SPECTACULAR •

TOTAL TIME: 5 MINUTES

SERVINGS: 3

UNDER 200 CALORIES

2 cups cubed honeydew

1 kiwifruit, peeled and sliced

1 small Granny Smith apple, peeled, cored, and sliced

2 tablespoons sugar

1 tablespoon lemon juice (fresh or bottled)

10 to 12 ice cubes

Combine honeydew, kiwifruit, apple, sugar, and lemon juice and purée until smooth. Add ice cubes and blend until smooth and creamy. This recipe makes multiple servings; drink only one at this time.

• THE STRAWBERRY SIMPLETON •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

3 cups frozen strawberries

1½ cups low-fat milk or unsweetened soy or almond milk

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cup strawberry jam

2 teaspoons flaxseed oil (optional)

Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.

• SMOOTH TROPICAL BREEZE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup diced frozen mango

1 cup pineapple juice

¼ cup lime juice

1 teaspoon freshly grated lime zest

12 ice cubes

Combine all ingredients in a blender and purée until smooth. This recipe makes multiple servings; drink only one at this time.