Categories
Healthy lifestyle Healthy Recipes

The Abs Diet Special Breakfasts & Lunches

1 SPECIAL EGG SANDWICH

Ingredients (for 1 serving)

  • 1 whole egg
  • 3 egg whites
  • 1 teaspoon ground flaxseed
  • 2 slices of toasted whole-wheat bread
  • 1 slice Canadian bacon
  • 1sliced tomato or 1 sliced green bell pepper
  • 1⁄2 cup orange juice

Directions

  • Scramble the whole egg and egg whites into a bowl
  • Then add ground flaxseed to the mixture.
  • Frythe mixture in a nonstick pan sprayed with canola or olive oil , and put onto the toast.
  • Add bacon and tomatoes, peppers, or other vegetables as per your choice
  • Enjoy the delicious special egg sandwich 

2 MUFFIN BACON BURGER

Ingredients (for 1 serving)

  • 1 whole wheat English Muffin
  • 1⁄2 teaspoon trans fat free margarine
  • 1 egg
  • 1 slice low fat cheese
  • 1 slice bacon 
  • Vegetables as per your choice

Directions

  • Split the muffin and toast it
  • Break the egg in a microwavable dish and cover the dish
  • Microwave on high for 30 seconds
  • Let stand for 30 seconds. 
  • Then add cheese, egg, and bacon to the muffin
  • Nuke for 20 seconds.
  • Add vegetables to taste.

3 SPECIAL CHEESE HAMBURGER

Ingredients (for 1 serving)

  • 5 tsp of low fat cream cheese
  • 1 whole wheat pita, halved to make 2 slices
  • 2 slices of turkey or ham
  • Lettuce or green vegetable

Directions

  1. Cut the pita into 2 halves
  2. Fill the middle with above 
  3. Enjoy the burger

4 GRILLED CHICKEN SALAD

Ingredients (for 1 serving)

  • 2 ounces of grilled chicken
  • 1 cup lettuce
  • 1 chopped tomato 
  • 1 small chopped green bell pepper
  • 1 medium chopped carrot
  • 1 tsp of canola oil or olive oil
  • 1 tsp grated Parmesan cheese
  • 1 tsp ground flaxseed

Directions

  • Chop the chicken into small pieces
  • Mix all the ingredients together, and store in the fridge. 
  • Eat with multigrain bread or by itself.

5 TURKEY BACON TORTILLA

Ingredients (for 1 serving)

  • 3⁄4 tablespoon fat free mayonnaise
  • 1 whole wheat tortilla
  • 2 slices turkey bacon, cooked
  • 2 ounces roasted turkey breast, diced
  • 2 slices tomato
  • 2 leaves lettuce

Directions

  1. Put mayonnaise on the tortilla.
  2. Line the middle of the tortilla with the bacon, turkey breast, tomato, and lettuce.
  3. Roll it tightly into a tube and cut it into 2 halves
  4. Enjoy the turkey bacon tortilla

6 TUNA GUAC ROLL

Ingredients (for 1 serving)

  • 1 can of tuna
  • 2⁄3 cup guacamole
  • 1⁄4 cup chopped tomatoes
  • 1 tsp lemon juice
  • 1 tsp of light mayonnaise
  • 1 tsp of ground flaxseed
  • 2 6-inch whole-wheat rolls

Directions

  • Mix thoroughly all ingredients in a bowl, except rolls 
  • Split the rolls in half, and fill each half with the mixture
  • Enjoy the delicious tuna guac roll

7 CHEESY TUNA MUFFINS 

Ingredients (for 2 servings)

  • 1⁄2 cup chopped celery
  • 1 chopped onion 
  • 1⁄2 cup shredded,  low fat mozzarella cheese
  • 1⁄2 cup low fat cottage cheese
  • 1 can (6 ounces) tuna
  • 1⁄4 cup low fat mayonnaise
  • 1 tbsp lemon juice
  • 3 whole-wheat English muffins splitted in half

Directions

  • Preheat your oven to 350°F
  • Place a large nonstick pan over low heat and cook the celery and onion until softened
  •  Add the cheeses, tuna, mayo, and lemon juice to the pan, and cook the mixture until it warm up a little 
  • Spread the mixture on each muffin half
  • Put the filled muffin halves on a baking sheet and bake for 10 minutes
  • Enjoy the delicious healthy cheesy tuna muffins

8 LOW CALORIE CHICKEN SOUP

Ingredients (for 4 servings)

  • 1⁄2 pound chicken breast
  • 1 cup chopped onion
  • 1 tsp canola/ olive oil
  • 2 cloves garlic, minced
  • 6 cups salt less chicken stock
  • 1 cup canned navy beans, drained
  • 1⁄2 cup minced carrots
  • 1 cup corn
  • 1⁄2 cup peeled tomatoes
  • 2 tbsp chopped parsley
  • 1⁄4 tsp black pepper

DIrections

  • Place a large nonstick pan over low heat and cook the chicken and onion in the oil until the onions turn golden brown
  • Add the garlic and cook for 1 minute
  • Then add the stock, beans, carrots and let it boil
  • Next add the corn and tomatoes (with juice) and cook for another 15 minutes
  • Enjoy the low calorie chicken soup

9 SPECIAL DIET RICE

Ingredients (for 2 servings)

  • 1⁄2 cup fat free plain yogurt
  • 1⁄2 cup fat free mayonnaise
  • 3 tbsp chopped onions
  • 1 tsp ginger
  • 1 tsp curry powder
  • 1 pound boneless, skinless chicken breast, chopped into small pieces
  • 1 tsp paprika
  • 1⁄2 tsp black pepper
  • 2 cups cooked brown rice

Directions

  • Mix the yogurt, mayonnaise, onion, ginger, and curry powder in a bowl
  • Place the chicken in a medium bowl and sprinkle paprika and pepper
  • Place a nonstick pan over medium heat and cook the chicken for 5 minutes
  • Add the yogurt mixture and cook for 2 minutes while stirring
  •  Serve over the rice and enjoy

10 CHEESE SANDWICH

Ingredients (for 1 serving)

  • 2 slices of  whole wheat bread
  • 2 ounces sliced roast beef
  • Lettuce leaves
  • 1 tsp low fat mayonnaise
  • 1 ounce fat free cheese
  • Stack everything up to a sandwich and enjoy
2+
Categories
Healthy lifestyle Healthy Recipes

The Abs Diet Special Smoothies

1 LOW CALORIE CHOCOLATE OATMEAL SMOOTHIE

Ingredients

  • 1 cup fat 1% milk
  • 2 tablespoons low fat yogurt
  • 3⁄4 cup instant oatmeal nuked in water
  • 2 tsp peanut butter
  • 2 tsp chocolate whey protein powder
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Enjoy the nutrient rich chocolate oatmeal smoothie

2 LOW CALORIE STRAWBERRY SMOOTHIE 

Ingredients

  • 1⁄2 cup low fat yogurt
  • 1 cup 1% milk
  • 1 cup frozen strawberries
  • 2 teaspoons whey powder
  • 2 teaspoons peanut butter
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the nutrient rich, low calorie strawberry smoothie

3 ORANGE BANANA SMOOTHIE 

  • 1 large ripe banana
  • 1⁄2 cup low fat yogurt
  • 1⁄8 cup concentrated orange juice
  • 1⁄2 cup 1% milk
  • 2 teaspoons of protein whey powder
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the nutrient rich orange banana smoothie

4 MAGIC BERRY SMOOTHIE

  • 3⁄4 cup instant oatmeal nuked in hot water
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 3⁄4 cup mixed blueberries strawberries, and raspberries
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious magic berry smoothie

5 STRAWBERRY BANANA SMOOTHIE

  • 3⁄4 cup low fat yogurt
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 2 teaspoons peanut butter
  • 1 medium sized banana
  • 1⁄2 cup strawberries
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the wonderful strawberry banana smoothie

6 STRAWBERRY HONEYDEW MELON SMOOTHIE

  • 1⁄2 cup honeydew melon
  • 2⁄3 cup strawberries
  • 1 banana
  • 4 ounces low fat yogurt
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious nutrient rich strawberry honeydew smoothie

7 BLUEBERRY CEREAL SMOOTHIE

Ingredients

  • 1⁄2 cup All Bran Extra Fiber cereal
  • 1 cup fat free milk
  • 1⁄2 cup blueberries
  • 1 tablespoon honey
  • 2 teaspoons whey powder
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious nutrient rich blueberry cereal killer smoothie
1+
Categories
Healthy lifestyle Healthy Recipes

The Abs Diet Special Dinners

1 BEEF CRACKER MEATBALL ROLLS

Ingredients (for 4 servings)

  • 1 pound of extra-lean ground beef
  • 1⁄2 cup crushed saltine crackers
  • 1 diced large onion
  • 2 garlic cloves, minced
  • 2 tbsp whey powder
  • 1can (16 ounces) tomato sauce
  • 4 whole wheat hoagie rolls
  • ¾ cup reduced fat mozzarella cheese, shredded

Directions

  • Mix beef, crackers, onion, garlic, and whey powder in a bowl
  • Make balls in size of golf balls
  • Place a non stick pan after spraying canola or olive oil, over medium heat
  • Cook all the meatballs until turn golden brown
  • Now add tomato sauce into the pan and let the mixture warm on the stove
  • Now take hoagie rolls and scoop out some bread from the middle
  • Now add the meatball mixture in the shallow trenches of the rolls
  • Sprinkle some shredded mozzarella on to the rolls
  • Enjoy the delicious Beef cracker meatball rolls 

2 SPECIAL CHICKEN SALSA

Ingredients (for 4 servings)

  • 1 lime
  • 1  lemon
  • 1 tbsp ground flaxseed
  • 8 ounce can tomato sauce
  • 6 ounce can frozen concentrated orange juice
  • 6 garlic cloves, minced
  • 1 tsp dried Italian seasoning
  • 2 boneless, skinless chicken breasts, halved into 2 
  • 1 tsp hot pepper salsa
  • 3⁄4 cup chunky salsa

Directions

  • Wash and clean the lime and the lemon and cut into halves
  • Squeeze the juice into a glass using a filter and discard the pulp and the seeds 
  • Mix all ingredients in a bowl except chicken and salsa
  • Add the chicken and mix well
  • Cover the bowl and refrigerate for 3h 
  • Then grill the chicken turning and basting with marinade a few times, for about 15 minutes 
  • Serve and enjoy

3 CHILI PEPPER RICE

Ingredients (for 4 servings)

  • 1 tbsp olive or canola oil
  • 2 medium carrots, sliced
  • 1 cup broccoli, chopped
  • 2 jalapeno peppers, sliced
  • 2 cayenne peppers, sliced
  • 12 ounces lean sirloin steak, sliced thin
  • 1⁄4 cup Hunan stir-fry sauce
  • 4 cups cooked brown rice

Directions

  • Place a nonstick pan on the stove over high heat and add the oil
  • Toss in the carrots and broccoli and cook until a little tender
  • Now add pepper, beef cook until meat is soften and done
  • Add sauce and switch off the stove
  • Now add rice and combine well
  • Serve hot and enjoy

4 SPECIAL PEPPER SALSA

Ingredients (for 4 servings)

  • 1 medium onion, sliced
  • 1 small yellow bell pepper, sliced
  • 1 small green bell pepper, sliced
  • 2⁄3 cup salsa
  • 4 multigrain hoagie rolls
  • 3⁄4 pound roast beef, thinly sliced
  • ¾  cup grated reduced fat Cheddar cheese

Directions

  • Place a nonstick pan over medium heat and cook onions and peppers until onion turns golden brown
  • Add salsa and let it warm
  • Get the hoagie rolls and fill it with the mixture, roasted beef and cheese on top
  • Microwave on high until cheese melts
  • Serve and enjoy

5 TURKEY BBQ

Ingredients (for 4 servings) 

  • 5 ounces smoked turkey kielbasa, diced
  • 1 small onion, chopped
  • 13 ounces of sliced mushrooms
  • 1 clove garlic, minced
  • 15 ounces of  baked beans
  • 8 ounces of navy beans, drained
  • 1 can  pureed tomatoes
  • 1⁄4 cup seasoned bread crumbs
  • 3⁄4 tbsp ground flax seed
  • 3⁄4 tbsp olive or canola oil

Directions

  • Preheat your oven to 350°F
  • Bake the turkey until turn brown
  • Place a nonstick pan over medium heat and cook the onions, garlics and mushrooms until onions turn golden brown
  • The take a baking pan and transfer the mixture 
  • Add beans, tomatoes, pepper and salt to taste
  • Bake for about 20 minutes 
  • Take a small bowl and mix bread crumbs and flaxseed with oil
  • Put on the turkey mixture and broil for about 3 minutes until the top turns golden
1+
Categories
Healthy lifestyle Healthy Recipes

Healthy and Delicious Low Calorie Dessert Ideas

1 Raspberry crepe cake

Ingredients for the crepe

  • 200g all purpose flour⠀
  • 3 tbsp unrefined brown sugar⠀
  • a pinch of salt⠀
  • seeds from a vanilla bean⠀
  • 1 tsp vanilla extract⠀
  • 350 ml plant-based milk⠀
  • 20 ml melted coconut oil⠀

Directions

  • Take a large bowl and add flour, salt, sugar and vanilla extract.
  • Whisk a bit 
  • Add milk, vanilla and coconut oil
  • Whisk again until all ingredients are whisked together
  • Place a nonstick pan over the stove and make the crepes.
  • After finishing the batter, let the crepes to cool

Ingredients for the filling

  • 350 g vegan cream cheese⠀
  • 4 tbsp agave syrup⠀
  • 150 g fresh strawberries and blueberries ⠀
  • 1 tsp vanilla extract⠀

Directions

  • Clean the berries and cut them into small pieces
  • Take a bowl and add cream cheese, agave syrup and vanilla extract
  • Whisk them together until cheese is melted 
  • Add strawberries and blueberries and mix them together 

To assemble the cake

  • Place a crepe over a dish and spread a thin layer of berrie cream cheese filling
  • Place another crepe over the layer and repeat this until you use all crepes. 
  • Decorate the cake as per your choice with strawberries and blueberries
  • Place it in a refrigerator to firm up for few hours

2 Low calorie fruit salad 

Here is a delicious natural dessert with no added sugar for a healthy diet. We are using only fresh natural  low calorie fruits as the ingredients in this recipe. So lets make it soon.

Ingredients (for 1 serving)

  • Grapefruit
  • 1 green apple
  • ½ cup raspberries 
  • ¼ cup strawberries
  • 1 kiwi fruit
  • ¼ watermelon
  • 1 orange 
  • 1 banana

Directions

  • Clean the fruits
  • Cut the berries into 1/2s 
  • Cut watermelon, kiwi fruit and the apple into small pieces
  • Peel off the banana and slice it into pieces
  • Then peel off the orange and seperate the carpels
  • Peel off the grapefruit and cut into ½
  • Seperate the carpels from 1 half and add to the salad. Save the other half for later
  • Mix all together and enjoy (you can add 1 yogurt to make it more delicious before mixing)

3 BANANA FRUIT CREME

Are you an ice cream lover? Do you love to eat ice cream? But can’t you eat ice cream anymore as you want to lose weight? If all your answers for these questions are yes, then this is the matching article for you. Now you can make your own creme as a substituent for ice cream, in a flavor as you love to enjoy. 

You can make any creme out of mango, strawberry, avocado, blueberry, raspberry, papaya  or anything. So let’s get into the recipe now. 

Ingredients

  • 4 bananas
  • 2 cups of the fruit you select (important: it is mandatory to use frozen fruit here)
  • ½ cup vegan milk (plant milk)
  • 2 tsp spirulina powder

Directions

  • Peel off the bananas
  • Cut into small pieces
  • Clean your selected fruits and cut them into small pieces too
  • Add all ingredients to food processor and blend until turns to a smooth creme (important: do not add too much liquids here)
  • Scoop out the fruit creme to a bowl
  • Add ½ cup of chopped raw cashews on to the creme
  • Set in the fridge for about 1 – 2 hours
  • Enjoy the delicious healthy fruit creme

4 DELICIOUS ALMOND MUFFINS

Ingredients (for 12 servings)

  • ½ cup of almond flour
  • ½ cup of chia seeds
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 6 dates
  • 3 eggs
  • 2 tbsp of olive or canola oil
  • ¼ cup water
  • ½ cup of sunflower seeds
  • ½ cup almonds 
  • ½ cup of raisins

Directions

  • Combine almond flour, chia seeds, baking soda and the sea salt in a large bowl
  • Take a blender and blend eggs, dates, olive oil and water until smooth
  • Pour the blended mixture into the bowl, and gradually stir in the raisins, almonds and sunflower seeds
  • Add the mixture into a 12 cup greased or lined muffin pan
  • Bake at 350 degrees F for about 30 minutes
  • Let cool and enjoy the delicious almond muffins

5 LEMON ALMOND CAKE

Ingredients (for 8 servings)

  • 3 lemons
  • 3 eggs
  • 1 ¼ cup sugar
  • 2 ½ cups almond flour
  • 1 tsp baking powder

Directions

  • Preheat the oven at 350 degrees F
  • Spray some canola or olive oil onto the pan
  • Peel off 2 lemons and remove seeds
  • Add the peeled lemon in a pan with water and cook for 15 minutes over medium flame
  • Strain and chop the lemons 
  • Add the chopped lemons into a blender and pulse
  • Add the mixture in to a large bowl and add ¾ cups of sugar and eggs
  • Beat until the mixture becomes thick and smooth
  • Now add almond flour, baking powder to the lemon mixture and mix well and set aside
  • Take the juice of the remaining lemon on to a pan and boil for 5 minutes util soften
  • Put the remaining sugar on to the pan and stir well until all sugar dissolves and becomes syrupy mixture 
  • Make few holes on top of the cake batter and pour the lemon syrup
  • Bake in the oven for 30 minutes at 350 degrees F
  • Let it cool and then ready to serve the delicious lemon cake

1+