Read Online The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks by Lisa Lillien - Free Book Online Page B
Authors: Lisa Lillien
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there’s more to the exercise-by-video craze than you might think. You can find instructor-led activities like yoga, martial arts, strength training, and more. They’re a fantastic way to get the expertise and encouragement of a trainer without having to pay a fortune or brave a room full of strangers.
And you can’t go wrong just cranking your favorite tunes, and getting your heart rate up. So go for a fast-paced walk with your headphones on. Do some lunges, jump rope, or just freeform dance. Let loose, and have fun!
HG Reminder …
If you have a vigorous exercise routine (like an hour or more of sweat-inducing daily workouts), you may need additional calories to fuel you. So consider adding one of the supplemental snacks on days you partake in heart-pounding, calorie-torching activities.
Obligatory disclaimer: I’m not a trainer or fitness professional. (You know this!) As with any exercise routine, you may want to consult a doctor first.
VEGETARIAN MEALS AND MEATLESS ALTERNATIVES
While this diet wasn’t specially developed for vegetarians, people who don’t eat meat can easily follow the four-week jump-start plan. This section provides everything you need to know on the subject.
VEGETARIAN MEALS
These breakfasts, lunches, and dinners can be enjoyed as often as you like. Mix ’n match with other meals made with the meatless alternatives here …
----
Breakfast:
Mega Fruit ’n Yogurt Bowl
Egg Scramble & Bun
Growing Oatmeal B-fast
Pumped-Up Protein Oatmeal
Strawberry Peach Oatmeal Parfait
Apple Walnut Oatmeal
Blueberry Almond Oatmeal
Veggie-Packed Egg Mug B-fast
The Great Greek Egg Breakfast
Tropical Fruit ’n Yogurt Bowl
Berry Madness Yogurt Bowl
Banana-Berry Yogurt Bowl
Lunches and Dinners:
Veggie ’n Bean Bowl with Side of Greek Yogurt
Veggie-rific Salad
Ginormous Tofu Stir-Fry
Grilled Cheese Platter
----
MEATLESS ALTERNATIVES
Here are some swaps that can be used in MANY other meals on this plan. Specific picks were chosen based on taste and nutritional info …
If a meal calls for chicken …
Look for faux-chicken products with 140 calories or less per 4-ounce serving. These come refrigerated and frozen, as both patties and strips. Choose the ones with the most protein and the least amount of sodium. If a meal calls for raw chicken, use one ounce less of the ready-to-eat faux chicken; then heat (if needed) and add to the finished dish.
HG Picks:
* MorningStar Farms Grillers Chik’n Veggie Patties (use 1½ patties for every 4 ounces cooked chicken)
* Lightlife Smart Strips Chick’n (use 4 ounces for every 4 ounces cooked chicken)
* Beyond Meat Chicken-Free Strips (use 3 ounces for every 4 ounces cooked chicken)
If a meal calls for ground beef …
Frozen ground-beef-style soy crumbles are a great alternative to ground beef. Use 1 cup for every 4 to 5 ounces of raw beef. For the Big Burger recipe , replace the beef patty with a hamburger-style meatless patty that has less than 150 calories and 5 grams of fat or less—the more protein, the better.
HG Picks:
* MorningStar Farms Meal Starters Grillers Recipe Crumbles
* Boca Ground Crumbles (Note: These are higher in sodium.)
* Gardein The Ultimate Beefless Burger
----
NEED-TO-KNOW SODIUM INFO
Typically, meatless alternatives like these have significantly more sodium than meat, so the meals you use them in will have higher sodium counts. In order to offset the additional sodium, follow these tips …
* Since most of the breakfasts are vegetarian friendly, stick with the ones that have the lowest sodium counts. In general, the fruit and yogurt bowls are your best bets.
* Choose snacks with little to no sodium: fresh fruit (any kind), unsalted almonds or pistachios, veggies (your pick), freeze-dried fruit, certain rice cakes (check the labels), frozen fruit bars, and more. Click here for the exact serving sizes. And don’t forget about the Speedy Snacks and Snack Recipes, like the
And you can’t go wrong just cranking your favorite tunes, and getting your heart rate up. So go for a fast-paced walk with your headphones on. Do some lunges, jump rope, or just freeform dance. Let loose, and have fun!
HG Reminder …
If you have a vigorous exercise routine (like an hour or more of sweat-inducing daily workouts), you may need additional calories to fuel you. So consider adding one of the supplemental snacks on days you partake in heart-pounding, calorie-torching activities.
Obligatory disclaimer: I’m not a trainer or fitness professional. (You know this!) As with any exercise routine, you may want to consult a doctor first.
VEGETARIAN MEALS AND MEATLESS ALTERNATIVES
While this diet wasn’t specially developed for vegetarians, people who don’t eat meat can easily follow the four-week jump-start plan. This section provides everything you need to know on the subject.
VEGETARIAN MEALS
These breakfasts, lunches, and dinners can be enjoyed as often as you like. Mix ’n match with other meals made with the meatless alternatives here …
----
Breakfast:
Mega Fruit ’n Yogurt Bowl
Egg Scramble & Bun
Growing Oatmeal B-fast
Pumped-Up Protein Oatmeal
Strawberry Peach Oatmeal Parfait
Apple Walnut Oatmeal
Blueberry Almond Oatmeal
Veggie-Packed Egg Mug B-fast
The Great Greek Egg Breakfast
Tropical Fruit ’n Yogurt Bowl
Berry Madness Yogurt Bowl
Banana-Berry Yogurt Bowl
Lunches and Dinners:
Veggie ’n Bean Bowl with Side of Greek Yogurt
Veggie-rific Salad
Ginormous Tofu Stir-Fry
Grilled Cheese Platter
----
MEATLESS ALTERNATIVES
Here are some swaps that can be used in MANY other meals on this plan. Specific picks were chosen based on taste and nutritional info …
If a meal calls for chicken …
Look for faux-chicken products with 140 calories or less per 4-ounce serving. These come refrigerated and frozen, as both patties and strips. Choose the ones with the most protein and the least amount of sodium. If a meal calls for raw chicken, use one ounce less of the ready-to-eat faux chicken; then heat (if needed) and add to the finished dish.
HG Picks:
* MorningStar Farms Grillers Chik’n Veggie Patties (use 1½ patties for every 4 ounces cooked chicken)
* Lightlife Smart Strips Chick’n (use 4 ounces for every 4 ounces cooked chicken)
* Beyond Meat Chicken-Free Strips (use 3 ounces for every 4 ounces cooked chicken)
If a meal calls for ground beef …
Frozen ground-beef-style soy crumbles are a great alternative to ground beef. Use 1 cup for every 4 to 5 ounces of raw beef. For the Big Burger recipe , replace the beef patty with a hamburger-style meatless patty that has less than 150 calories and 5 grams of fat or less—the more protein, the better.
HG Picks:
* MorningStar Farms Meal Starters Grillers Recipe Crumbles
* Boca Ground Crumbles (Note: These are higher in sodium.)
* Gardein The Ultimate Beefless Burger
----
NEED-TO-KNOW SODIUM INFO
Typically, meatless alternatives like these have significantly more sodium than meat, so the meals you use them in will have higher sodium counts. In order to offset the additional sodium, follow these tips …
* Since most of the breakfasts are vegetarian friendly, stick with the ones that have the lowest sodium counts. In general, the fruit and yogurt bowls are your best bets.
* Choose snacks with little to no sodium: fresh fruit (any kind), unsalted almonds or pistachios, veggies (your pick), freeze-dried fruit, certain rice cakes (check the labels), frozen fruit bars, and more. Click here for the exact serving sizes. And don’t forget about the Speedy Snacks and Snack Recipes, like the
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