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Welcome to Day 20 of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
I will work on this.
Our recipe ideas are as follows: Whole Grain or Wheat English Muffin + 1 tablespoon peanut butter;
¾ cup of oatmeal + mixed berries + nonfat milk; ½ banana + 1 cup strawberries + ¾ cup oatmeal.
A list of staples we would keep in our pantry:
Pantry: Olive oil, Salt and pepper, Spices, Canned tuna/chicken, beans, Chicken broth, Tomato paste, marinara sauce, Red wine, Rice, Pasta, All-purpose flour, Sugar, Potatoes, noodles and Canned tomatoes
Refrigerator: Butter, Milk, Eggs, yogurt, cheese, Carrots & Rotisserie chicken
Freezer: Mixed Vegetables, chicken, lean ground beef
Have you ever thought of having a group of your friends get together weekly and teach each other some healthy simple recipes you could cook. Another suggestion is cooking casseroles, chili, and soups weekly and freezing them for the week. You can just add salads; fruits; etc. with the meals. Keep in mind you want nutritional healthy meals. Keep up the good work and continue to stay accountable.
Rocco Dispirito has great recipes of favorite dishes we all like, only MUCH lower calories! Every one we’ve tried is delicious, even the brownies made with black beans!
My group responses are: The following are simple recipes we like:
Granola Go Cup
Prep Time: 5 minutes or less Serves: 1
Ingredients
1/3 cup granola, low fat
1 cup yogurt, vanilla, non-fat
½ cup blueberries
½ cup raspberries
Preparation:
Place yogurt, fruit and granola in plastic cup (in that order, starting with yogurt on the bottom)
Add a plastic spoon and go!
Make-Ahead Tossed Salad
Prep Time: 5 minutes or less Serves: 10
Ingredients
10 cups romaine lettuce (1 head), chopped
5 cups cabbage, shredded (½ head)
2 cups grated carrots (2 carrots)
Preparation:
Wash romaine under cold running water and allow draining in colander. Add cabbage and carrots.
Place all in large bag and refrigerate until ready to use, up to 3 days.
Optional toppings: Dried herbs, tomatoes, cucumbers, onions. Serve with flavored vinegar or nonfat salad dressing.
Chicken Lettuce Wrap
Prep Time: 10 minutes Serves: 1
Ingredients
1 whole-wheat tortilla
1 teaspoon light mayonnaise
1/4 cup cooked chicken breast, cubed
1 cup romaine lettuce, shredded
1 tomato, chopped
Preparation:
Wrap tortilla in plastic and place in microwave for 10 seconds.
Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.
Steak and Potato Stew
Prep Time: 5 minutes or less Total Time: 30 minutes serves: 6
Ingredients
1 spray vegetable oil cooking spray
6 ounces boneless beef sirloin steak cut in thin strips
1 onion, chopped
2 15-ounce cans stewed tomatoes, undrained
15-ounce cans kidney beans, undrained
2 baking potatoes, washed and cubed, unpeeled
1 cup low sodium beef broth
1 cup water
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic powder
Preparation:
Spray large Dutch oven or saucepan with cooking spray. Heat over medium-high heat! Add beef and onion and cook until lightly brown.
Add the remaining ingredients, bring to a boil; partially cover and reduce heat to a simmer. Cook until potatoes are tender, about 25 minutes.
Serving suggestion: Steamed broccoli florets and carrots.
Blueberry Yogurt Parfait
Prep Time: 5 minutes or less Serves: 2
Ingredients
1 cup nonfat strawberry yogurt
½ cup blueberries, fresh or frozen
1 tablespoon fat free whipped topping, frozen
¼ cup almonds, sliced
Preparation:
Layer blueberries and yogurt in 2 stemmed glasses. Top with whipped cream and almonds.
A list of staples we would keep in our pantry:
Pantry: Olive oil, Vegetable oil, Balsamic vinegar, Red wine vinegar, Salt and pepper, Spices, Canned tuna, Canned beans, Chicken broth, Tomato paste, Jarred marinara sauce, Red and white wine, Rice, Pasta, All-purpose flour, Sugar, Potatoes, Garlic and onions, Couscous & Canned tomatoes
Refrigerator: Butter, Milk, Eggs, Plain yogurt, Parmesan cheese, Dijon mustard, Carrots, Lemons, Pizza dough & Rotisserie chicken
Freezer: Peas, Spinach, Bread, Bacon, Shrimp & Nuts
Have you ever thought of having a group of your friends get together weekly and teach each other some healthy simple recipes you could cook. Another suggestion is cooking casseroles, chili, and soups weekly and freezing them for the week. You can just add salads; fruits; etc. with the meals. Keep in mind you want nutritional healthy meals. Keep up the good work and continue to stay accountable.
“Symply Too Good To be True” by Annette Sym…….fantastic way to tweak recipes by cutting out heaps of calories 🙂
Collected the info!