Skinny Meals: Everything You Need to Lose Weight-Fast! PDF
Preview Skinny Meals: Everything You Need to Lose Weight-Fast!
This book proposes a program of dietary and nutrition recommendations for the reader to follow. No book, however, can replace the diagnostic and medical expertise of a qualified physician. Please consult your doctor (and, if you are pregnant, your ob/gyn) before making sustained or extensive changes in your diet, particularly if you suffer from any diagnosed medical condition or have any symptoms that may require treatment. A Ballantine Books Trade Paperback Original Copyright © 2014 by Bob Harper Enterprises All rights reserved. Published in the United States by Ballantine Books, an imprint of Random House, a division of Random House LLC, New York, a Penguin Random House Company. BALLANTINE and the HOUSE colophon are registered trademarks of Random House LLC. LIBRARY OF CONGRESS CATALOGING-IN-PUBLICATION DATA Harper, Bob. Skinny meals : everything you need to lose weight—fast! / Bob Harper; photos by Kelly Campbell. pages cm Trade Paperback ISBN 978-0-804-17889-1 eBook ISBN 978-0-80417860-0 1. Weight loss. 2. Reducing diets—Recipes. 3. Reducing exercises. I. Title. RM222.2.H245 2014 613.25—dc23 2014001423 Photos by Kelly Campbell Photo styling by Roscoe Betsill www.ballantinebooks.com 246897531 v3.1 CONTENTS Cover Title Page Copyright INTRODUCTION: WELCOME TO SKINNY EATING PART I SKINNY RULES FOR LIFE THE SKINNY RULES RECAP The Nonnegotiable Principles for Getting to Thin DO-AHEAD DETAILS Set Yourself Up for Success by Shopping with Purpose PART II SKINNY MEALS POWER BREAKFASTS Avocado Toast Apple Pie Shake Spicy Green Shake Peachy Keen Smoothie Leaner Loco Moco Overloaded Toast Greek Yogurt Waffles Baked Quinoatmeal Quinoa Cakes Eggs Florentine Skinny Latkes Breakfast Tacos Overloaded Baked Potato Wild Mushroom Omelet Red Egg Skillet Blueberry Muffins Sweet Potato Baked Eggs Mini Lemon Ricotta Pancakes with Fruit Reduction Breakfast Burrito Bowl Power Wrap LEAN LUNCHES Peach Salad with Chicken Saucy Spring Roll Perfect Pasta Salad Pesto Quesadilla “Makes Me Happy” Egg Salad Sandwich Hummus Roll-Up with Roasted Veggies and Turkey Veggie Carbonara Terrific Tuna Salad New Mexican Quinoa Salad Greek Burger with Sun-Dried Tomato “Aioli” Cajun Chicken Sandwich Beef Chili Turkey Clean Joes Tomato Turkey Meatball Soup Tempeh Burrito Garbanzo Falafel Salad Spanish Salad with Cucumber Pico de Gallo Beet Tabbouleh Spaghetti Squash Pad Thai Smoked Salmon “Tea” Wraps Garbanzo Bean Salad Turkey and Fig Jam Panini Irish Flag Flying Salmon Tacos with Avocado Crema Lentil Salad with Herb Dressing Cajun Bowl Harpersized Salad Nachos with Chipotle-Lime Cream Roasted Eggplant Salad Sesame Bowl Banh Mi Chicken Salad Chicken, Nectarine, and Zucchini Skewers Moroccan Beef with Squash Lemon-Basil Chicken Salad Greens Minestrone Soup THINNER DINNERS Pan-Seared Salmon with Zucchini and Yellow Squash Spaghetti Squash Casserole Chicken Curry over Cauliflower “Rice” Beef Stew over Cauliflower “Couscous” Skinny Shepherd’s Pie Enchilada Soup Chinese Chicken Salad Pork Loin with Braised Collard Greens Poached Chicken with Lemon, Capers, and Parsley Gremolata Brussels Sprout Chicken Caesar Salad Mediterranean Halibut Dressy Lettuce Wraps Baked Squash Halibut with Radish-Leaf Pesto Charred Brussels Sprouts with Herby Turkey Blackened Mahi Mahi with Fennel Slaw Lemon Garlic Goodness Soup Beef Stroganoff Salmon with Creamy Dill Sauce Colorful Stir-Fry Mighty Meatloaf Tangy Shrimp with Coconut “Rice” Steak and Warm Spinach Salad Chicken Romana Zucchini Noodles with Avocado Cream Sauce Lean Leek Soup Chicken with Spicy Swiss Chard Salsa Verde Chicken, Fennel, and Grapefruit Salad Tomato and Garlic Cod with Steamed Veggies Thai Soup Chimichurri Steak Hearty Turkey Kale Soup Creole Shrimp Almond-Crusted Chicken with Balsamic Green Beans French Halibut with Green Beans HAPPY SNACKING Roasted Tomato and Basil Hummus Spiced Almonds Mango Caprese Smashed Pea “Guac” Greek Yogurt with Stone Fruit or Berries Jicama Slaw Espresso Smoothie Apple with Almond Butter Balsamic Cottage Cheese Turkey Rolls PART III SKINNY TOOLS: SHOP, PREPARE, EAT! WEEK 1 SHOPPING LISTS WEEK 1 MENUS WEEK 2 SHOPPING LISTS WEEK 2 MENUS WEEK 3 SHOPPING LISTS WEEK 3 MENUS WEEK 4 SHOPPING LISTS WEEK 4 MENUS THE SKINNY MEALS RESTOCK YOUR PANTRY SHOPPING LIST ACKNOWLEDGMENTS ALSO BY BOB HARPER
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