7 Times of Fat-Melting Meals

Meet your new nutrition secret weapons: nuts, eggs, salmon, low-fat dairy, peanut butter, avocado, spinach, berries, cereals, and candy. Each one of these foods works diversely to zap fat consequently making you sleeker, says Neva Cochran, RD, a nutrition consultant operating out of Dallas. The high protein content of nuts and eggs helps curb hunger and supercharge your calorie burn, meaning you’ll eat fewer (and lose weight). “The calcium in dairy products trims your waist by boosting the activity of enzymes that stop working fat cells. This also reduces levels of cortisol, a stress hormone which causes your whole body to hang to belly flab,” Cochran explains. Whole grain products, leafy greens, and berries include filling fiber, that was that can lower caloric intake. The mono- and polyunsaturated fats in peanut butter, avocados, organic olive oil, and salmon prevent belly flab from accumulating initially, research has shown. And chocolate bars? “Indulging in a tad on a daily basis keeps cravings in order, which assists to you stick to balanced and healthy diet,” Cochran says. Have the ab-flattening benefits associated with these food types starting today.

Try the recipes on the following pages, targeting towards as many as 1,500 calories every day. Mix, match, and shed pounds!

7 Breakfast Recipes

Chocolate and Peanut Butter Smoothie

In a blender, combine 3/4?cup frozen berries, 1/4?cup low-fat vanilla yogurt, 1/2?cup low-fat chocolate soy milk, and a couple of?tablespoons reduced-fat all-natural peanut butter. 355 calories

Egg-White Muffin Melt

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2?cup spinach plus the better half with 1?slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1?slice tomato. 270 calories

Berry Parfait

Top 1/2?cup low-fat Greek yogurt with 1/4?cup low-fat granola, 1?teaspoon slivered almonds, 1?tablespoon honey, and 1/2?cup berries. 303 calories

Cinnamon-Apple Oats

Prepare 1 packet plain, instant oatmeal with 1/2?cup skim milk. Microwave 3/4 of a small apple, chopped, 1?teaspoon cinnamon, and 1?teaspoon brown sugar. Top oatmeal with apples and 1?tablespoon chopped walnuts. 255 calories

Mexican Egg Scramble

Scramble 3 egg whites with 1/4?cup canned black beans (rinsed and drained) and 1?ounce reduced-fat cheddar cheese. Top with 2?tablespoons salsa, or taste. 191 calories

Peanut Buttery Bagel

Toast a whole-grain bagel and spread with 1?tablespoon reduced-fat all-natural peanut butter. Cover with slices from 1?apple. 335 calories

Berry Waffles

Top 2 whole-grain waffles with 1/4?cup low-fat plain yogurt, 1/2?cup mixed berries, as well as?teaspoons maple syrup. 246 calories

7 Lunch Recipes

Turkey-Avocado Melt

Place 2 to 3 slices roasted turkey, 2?slices avocado, and 1?slice low-fat pepper jack cheese between 2?slices whole-grain bread. Grill in skillet. 303 calories

Penne with Feta and Sun-Dried Tomatoes

Toss 1/2?cup cooked wheat or grain pasta with 1?cup sauteed spinach and 2?tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories

Guacamole Burger

Cook a veggie burger as outlined by package directions. Mash one-half avocado with 1/2?cup salsa. Top burger with avocado mixture; serve on the whole-grain bun. 396 calories

Udon-Tofu Soup

Combine 1/2?cup cooked udon with 1?cup spinach and 1?1/2?cups hot vegetable broth. Add 1/2?cup cubed tofu, 1/2?cup chopped mushrooms, and 1 teaspoon soy sauce. 226 calories

Spinach Flatbread Pizza

Spread 1/3?cup tomato sauce on 1?naan. Top with 2?cups spinach, 1/4?cup low-fat mozzarella cheese, and 1?tablespoon slivered almonds. Bake at 350?degrees?F. until melted. 366 calories

Zesty Black Beans

Cook 1/2 cup each black beans, chopped bell pepper, and chopped onion and 1?chopped jalapeno from a pan with 2?teaspoons coconut oil for five minutes. Place over cooked brown rice; top with 1/4?avocado, sliced. 305 calories

Chopped Chicken Salad

Place 3 ounces chopped chicken, 2?tablespoons crumbled low-fat blue cheese, 1/2?cup chopped cucumber, and 1?tablespoon each chopped pecans and dried cranberries on 2?cups lettuce. Toss with 2?tablespoons vinaigrette. 356 calories

7 Dinner Recipes

Maple Salmon with Greens, Edamame, and Walnuts

Makes: 4 servings

Ingredients
3 tablespoons pure maple syrup
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 tablespoon finely chopped shallot
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Two tablespoons olive oil
2 teaspoons snipped fresh rosemary
4 5-ounce fresh or frozen skinless salmon fillets, about 1 inch thick
1 6-ounce package fresh baby spinach
1/2 cup cooked shelled edamame
1/2 cup red bell pepper strips
1/4 cup chopped walnuts, toasted

Directions
1. In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt, and pepper. For dressing, in a small bowl, stir together Two tablespoons of the maple syrup mixture as well as the organic olive oil; set aside.
2. For glaze, heat the remaining maple syrup mixture to boiling; reduce heat. Simmer, uncovered, about 5 minutes, or until syrupy. Remove from heat; stir in rosemary.
3. Preheat broiler. Place fish within the greased, unheated rack of a broiler pan and brush with half the glaze. Broil 6 or 7 inches from heat for five minutes. Turn fish over; brush with remaining glaze. Broil for 3 to 5 minutes more, or until fish sets out to flake when tested by using a fork.
4. Meanwhile, in the large bowl, combine spinach, edamame, pepper strips, and nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish.

Nutrition facts per serving: 460 calories, 33g protein, 18g carbohydrate, 28 g fat (5g saturated), 3g fiber

Baked Veggie Omelet

Makes: 6 servings

Ingredients
Nonstick cooking spray
2 tablespoons butter
3 cups bite-size bell pepper strips, sliced mushrooms, and thinly sliced zucchini
1/3 cup chopped onion (1 small)
1/2 teaspoon dried basil
1/8 teaspoon black pepper
1/2 teaspoon salt
3 tablespoons tomato sauce
10 egg whites
5 eggs
1/4 cup water
1/4 cup shredded mozzarella cheese
Two tablespoons grated Parmesan cheese
Tomato sauce, warmed (optional)

Directions
1. Preheat oven to 400 degrees?F. Lightly coat a 15-x-10-x-1-inch baking pan with cooking spray; reserve.
2. From a large skillet, melt butter over medium heat. Add vegetables, onion, and dried basil. Cook and stir 5 to 8 minutes. Add pepper and 1/4?teaspoon from the salt. Remove from heat; stir in tomato sauce; keep warm.
3. From a medium bowl beat egg whites, eggs, water, and remaining 1/4?teaspoon salt that has a whisk until combined however, not frothy. Pour eggs in to the baking pan. Bake, uncovered, 7 minutes, or until eggs have just set.
4. Meanwhile, in a tiny bowl, combine cheeses; reserve.
5. Cut the baked eggs into six 5-inch squares. Working with a spatula, lift each square with the pan and invert onto a plate. Divide warm vegetable mixture among omelets; top with cheese. Fold omelets diagonally in two, forming triangles. If desired, drizzle with a lot more tomato sauce.

Nutrition facts per serving: 170 calories, 14g protein, 7g carbohydrate, 10g fat (4g saturated), 2g fiber

Strawberry Chicken Salad with Warm Citrus Dressing

Makes: 4 servings

Ingredients
4 medium skinless, boneless chicken-breast halves (about 1 pound)
1 14-1/2-ounce can chicken broth
2 1/2 cups strawberries
1/3 cup orange juice
2 tablespoons salad oil
2 teaspoons finely shredded lemon peel
1 tablespoon lemon juice
1 teaspoon sugar
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 cups torn spinach, watercress and/or other greens
1/4 cup chopped walnuts, toasted

Directions
1. Sprinkle the chicken-breast halves lightly with salt and pepper. Pour chicken broth to a large saucepan; add chicken. Bring broth into a boil; reduce heat. Cover and simmer for Fifteen to twenty minutes, or until chicken is tender and no longer pink. Remove chicken from broth using a slotted spoon and funky slightly.
2. Meanwhile, from a blender or food processor, combine 1/2?cup within the strawberries, the orange juice, salad oil, lemon peel, lemon juice, sugar, chili powder, salt, and black pepper. Cover; blend or process until smooth. Transfer to some small saucepan. Bring only to a boil. Simmer, uncovered, A few moments, stirring occasionally.
3. Thinly slice chicken breasts. In a large bowl, toss together salad greens, remaining strawberries, and chicken.
4. To supply, drizzle warm dressing over salad. Sprinkle with walnuts.

Nutrition facts per serving: 287 calories, 31g protein, 12g carbohydrate, 14g fat (2g saturated), 7g fiber

Whole Wheat Pasta with Ricotta and Vegetables

Makes: 4 servings

Ingredients
8 ounces dried whole wheat grains or whole-grain penne pasta
2?1/2 cups broccoli florets
1?1/2 cups asparagus or peas cut into 1-inch pieces
1 cup light ricotta cheese
1/4 cup snipped fresh basil or 1 tablespoon dried basil, crushed
4 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed
4 teaspoons balsamic vinegar
1 tablespoon olive oil
1 garlic oil, minced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 large ripe tomatoes, seeded and chopped
Two tablespoons grated Parmesan or Romano cheese

Directions
1. Cook pasta depending on package directions, omitting any oil or salt.
2. Add broccoli florets and asparagus or green beans in the last 3 minutes of cooking; drain.
3. In a large serving bowl, combine ricotta cheese, basil, thyme, balsamic vinegar, organic extra-virgin olive oil, garlic, salt, and freshly ground pepper.
4. Add cooked pasta and vegetables to ricotta mixture. Add chopped tomatoes. Toss to blend. Sprinkle each serving with grated cheese; serve immediately.

Nutrition facts per serving: 361 calories, 16g protein, 55g carbohydrates, 9g fat (2g saturated), 7g fiber

Southwestern Black Bean Cakes with Guacamole

Makes: 4 servings

Ingredients
1/2 medium avocado, seeded and peeled
1 tablespoon lime juice
Salt
Ground black pepper
2 slices wheat or grain bread, torn
3 tablespoons fresh cilantro leaves
2 garlic cloves
1 15-ounce can black beans, rinsed and drained
1 canned chipotle pepper in adobo sauce
1-2 teaspoons adobo sauce
1 teaspoon ground cumin
1 egg, beaten
1 small plum tomato, chopped

Directions
1. Mash the avocado in a bowl. Stir in lime juice; season to taste with salt and pepper. Cover and chill until in a position to serve.
2. Place torn bread from a mixer. Cover and process until bread becomes coarse crumbs. Transfer to a large bowl; make time for.
3. Place cilantro and garlic from the mixer. Cover and process until finely chopped. Add the beans, chipotle pepper, adobo sauce, and cumin. Cover and process until beans are coarsely chopped and mixture begins to pull out of the side of the bowl or container.
4. Add mixture to bread crumbs. Add egg, combine, and shape into four 1/2-inch-thick patties.
5. Lightly grease the rack of a grill pan. Place patties over the rack. Cook over medium-high heat for Eight to ten minutes, or until patties are heated through, turning once.
6. To serve, top patties with guacamole and tomato.

Nutrition facts per serving: 178 calories, 11g protein, 25g carbohydrate, 7g fat (1g saturated), 9g fiber

Thai Chicken-Broccoli Wraps

Makes: 6 servings

Ingredients
12 ounces skinless, boneless chicken-breast strips
1/4 teaspoon garlic salt
1/8 teaspoon black pepper
Nonstick cooking spray
2 cups packaged broccoli slaw
1/2 teaspoon ground ginger
3 tablespoons creamy peanut butter
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon minced garlic
3 10-inch wheat or grain tortillas, warmed

Directions
1. Sprinkle chicken strips with garlic pepper and salt. Coat a skillet with cooking spray. Add chicken; cook over medium-high heat for two main to 3 minutes, or until will no longer pink. Remove from pan; keep warm. Add broccoli and 1/4?teaspoon in the ground ginger to skillet. Cook and stir for two main to a few minutes, or until vegetables are crisp-tender.
2. Inside a saucepan, combine peanut butter, 2?tablespoons water, soy sauce, minced garlic, as well as remaining ginger. Heat over low heat until smooth, whisking constantly.
3. To collect, spread tortillas with peanut sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing which includes a toothpick. Decline in half; serve immediately.

Nutrition facts per serving: 191 calories, 18g protein, 16g carbohydrate, 6g fat (1g saturated), 2g fiber

Greek Quinoa and Avocados

Makes: 4 servings

Ingredients
1/2 cup uncooked quinoa
1 cup water
2 Roma (plum) tomatoes, seeded and finely chopped
1/2 cup shredded fresh spinach
1/3 cup finely chopped red onion
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 teaspoon salt
Spinach leaves
2 avocados, pitted, peeled, and sliced
1/3 cup crumbled feta cheese

Directions
1. Bring quinoa and water with a boil in a tiny saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed.
2. In the medium bowl, stir together quinoa, tomatoes, spinach, and onion.
3. In a tiny bowl, whisk together lemon juice, oil, and salt. Mix with quinoa.
4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.

Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber

7 Fat-Fighting Snacks

• 4 whole-grain crackers and 1?ounce reduced-fat cheddar 103 calories
• 1 banana drizzled with 1/2?ounce melted chocolates 176 calories
• Low-fat pudding cup topped with 2/3?cup berries 146 calories
• 2 tablespoons hummus with 4 baby carrots 66 calories
• 10 tortilla chips with 2 tablespoons spicy black bean dip 135 calories
• 1/2 cup low-fat ricotta cheese with 1?cup sliced berries and a couple?teaspoons honey 209 calories
• 1 slice toasted cinnamon raisin bread with 1/2?ounce melted candy and 1/2?sliced banana 223 calories
• 1 cup frozen strawberries blended with 1?tablespoon lime juice and 1?teaspoon honey topped with 1?tablespoon coconut 137 calories
• 1/3 cup dried apricots dipped in 1/2?ounce melted candy and 1/4?ounce chopped pistachios 210 calories
• 1/2 cup fat-free berry sorbet 120 calories
• 2 cups popcorn topped with 1?tablespoon Mozzarella cheese 84 calories
• 2 hard-boiled eggs with 4?whole-grain crackers 178 calories
• 1 flour tortilla topped with 2?chopped slices avocado and 3?tablespoons black beans 197 calories
• 1/2 cup blueberries combined with 1?tablespoon honey and 1/2?cup low-fat plain yogurt 182 calories

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