GL's get healthy menu.Lots of girls think skipping meals is the best way to lose weight. Wrong! The ideal pound-shedding strategy? Three healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. meals a day, plus two snacks. Ideally, eat three daily servings of calcium (a cup of yogurt equals one serving), three proteins (3 ounces of chicken is a serving), nine carbs (half a sweet potato sweet potato, trailing perennial plant (Ipomoea batatas) of the family Convolvulaceae (morning glory family), native to the New World tropics. Cultivated from ancient times by the Aztecs for its edible tubers, it was introduced into Europe in the 16th cent. ), five vegetables (a half cup of steamed broccoli and three fruits (a banana). Here are four different menu ideas for breakfast, lunch, snacks, dinner and dessert. It should help you shed about a pound a week when combined with exercise. Breakfast Get-up-and-go smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. Throw in the blender 8 oz. skim milk skim milk n. The milk from which the cream has been removed. skim milk the residue from whole milk after the cream has been skimmed off. In today's usage it is the residue after the butterfat is removed. , 4 strawberries (or whatever fruit you like), 1 scoop vanilla protein powder and 4 ice cubes. Blend, and go! Super-charged oatmeal Mix 1 cup of cooked oatmeal and 1 scoop vanilla protein powder. Mix, and top with sliced strawberries. Yum-yum omelet Whisk together 3 egg whites and 1 yolk yolk (yok) the stored nutrient of an oocyte or ovum. yolk n. The portion of the egg of an animal that consists of protein and fat from which the early embryo gets its main nourishment and of . Spray a nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective pan with Pam, then set on medium-high heat. When hot, add egg mixture. When egg sets, sprinkle with chopped= cooked and drained spinach. Top with a small handful of shredded low-fat cheese. Fold over to make an omelette, cooking just a few minutes more to melt cheese. Whole-wheat treat Spread one slice of whole-wheat toast with 2 teaspoons of natural peanut butter. Wash it down with a 6-ounce glass of orange juice. Mid-morning snack * Ten cashews or almonds with an apple or banana. * One cup of low-fat, low-sugar yogurt. * Five carrot and five celery sticks with 2 teaspoons of natural peanut butter. * Ten baked corn chips with salsa. * Low-calorie, low-sugar pre-made protein shake. Go for something that has about 20 grams of protein and about 150 calories. * One cup of low-fat, low-sugar pudding. Lunch * Tossed garden salad A garden salad is a salad consisting of lettuce and simple vegetables found in a small vegetable garden such as tomatoes, carrots, onions, and dressing. topped with 4-6 oz. of chicken with low-fat dressing. * Mix 6 oz. of canned tuna, drained, with 1 tablespoon low-fat mayo, a little balsamic vinegar balsamic vinegar n. 1. An aromatic vinegar of Modena, Italy, made from white Trebbiano grape juice that is heated and aged in wooden barrels for several years. 2. Any of various similar vinegars. and four chopped-up celery sticks. Serve on 1 slice of rye or whole-wheat toast. * One 6 oz. steamed chicken breast served with 112 cup rice and 1 cup steamed broccoli, with ginger sauce on the side. * Turkey sandwich with 4-6 oz. of natural turkey breast on 1 piece of rye or whole-wheat with 1 tablespoon honey-mustard. Afternoon Have something from the mid-morning snack list, below left. Dinner * 6 oz. grilled chicken, 112 of a baked sweet potato, green salad with balsamic vinegar dressing. * 4-6 oz. grilled salmon, two cups of a steamed broccoli/carrot/cauliflower medley. * 3-4 oz. grilled lean steak, 1/2 cup steamed brown rice or 1/2 of a baked sweet potato, green salad with low-fat vinaigrette. * 4-6 oz. fresh sliced turkey breast with 2 tablespoons low-fat gravy, 1 cup steamed veggies Veggies of Nottingham, also known as Veggies Catering Campaign, is a campaigning group based in Nottingham, England, promoting ethicalbum alternatives to mainstream fast food. , 1/2 cup brown rice. After dinner Two or three nights a week, you can have 1/2 cup fat-free, sugar-free frozen yogurt with fresh fruit. What to drink: Try to down 64 to 96 ounces of water a day, and avoid caffeine. Want to mix it up? You can substitute Crystal Light for some of the water. Skim milk and soy milk are OK, too. Workout program and eating plan by Dr. Josh Fink and Scott Reilly of the Kids Fitness program |
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