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Healthy lifestyle Healthy Recipes

The Abs Diet Special Breakfasts & Lunches

This is another post related to our Abs Diet plan. We have already got our smoothies, workout plans, dinners etc which all related to the Abs diet plan. And so this is about the breakfasts and lunches which we have mentioned in our workout plan.

I like to discuss these breakfast and lunch recipes, as I have personally tried these. These are created with fresh vegetables, fruits, carbs and meats. Most importantly, you will feel that these don’t make you fat as it contains low calories and low carbs.

When I try these in my diet period, I felt that making my own food provides an additional advantage by knowing the number of calories that I take in. For this, you can simply use a macro calculator to convert grams to calories in the first stage. Afterwards, you don’t need to calculate the grams even. Because then you can simply assume the number of calories by looking at the amount of food. Even though now I’m out of my diet, I still make these recipes as they are healthy and beneficial to make a healthy body. So, without further ado, let’s get into the delicious healthy breakfasts and 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
  • Firstly, scramble the whole egg and egg whites into a bowl
  • Then add ground flaxseed to the mixture.
  • Fry the mixture in a nonstick pan sprayed with canola or olive oil, and put onto the toast.
  • Then add bacon and tomatoes, peppers, or other vegetables as per your choice
  • Finally, you can 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
  • Firstly split the muffin and toast it
  • Then 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
  • Then nuke for 20 seconds
  • Finally add vegetables to taste and enjoy
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. Then fill the middle with above 
  3. Finally 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
  • Firstly chop the chicken into small pieces
  • Then mix all the ingredients together, and store in the fridge. 
  • Then enjoy 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
  • Put mayonnaise on the tortilla.
  • Then line the middle of the tortilla with the bacon, turkey breast, tomato, and lettuce.
  • Then roll it tightly into a tube and cut it into 2 halves
  • Finally 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
  • Firstly mix thoroughly all ingredients in a bowl, except rolls 
  • Then split the rolls in half, and fill each half with the mixture
  • Then 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 warms up a little 
  • Then spread the mixture on each muffin half
  • Put the filled muffin halves on a baking sheet and bake for 10 minutes
  • At last, 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
  • Then 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
  • At last 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
  • Initially, mix the yogurt, mayonnaise, onion, ginger, and curry powder in a bowl
  • Then place the chicken in a medium bowl and sprinkle paprika and pepper
  • Then place a nonstick pan over medium heat and cook the chicken for 5 minutes
  • Add the yoghurt mixture and cook for 2 minutes while stirring
  • At last 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
Directions
  • Stack everything up to a sandwich and enjoy
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