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
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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
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