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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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Categories
Healthy lifestyle Healthy Recipes

The Abs Diet Special Dinners

This article is all about the dinners that you should follow when you are following our Abs Diet plan. Previously we have published our abs diet meal plans, smoothies and workout plan. So this is about dinners as we have already published about breakfasts and lunches.

All these dinners are healthy and low-calorie food. Most importantly, they only contain fresh vegetables, protein sources and other healthy food ingredients. And also, none of these are deep fried or with high refined sugar. So you can follow these recipes along with the Abs Diet plan without any fear. To clarify, I’m pretty sure that these will be give you the best results like mine. So, without further ado let’s get into it.

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
  • Firstly, mix beef, crackers, onion, garlic, and whey powder in a bowl
  • Make balls in the size of golf balls
  • Then 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
  • Then take hoagie rolls and scoop out some bread from the middle
  • After that, add the meatball mixture in the shallow trenches of the rolls
  • Then 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
  • Firstly wash and clean the lime and the lemon and cut into halves
  • Then squeeze the juice into a glass using a filter and discard the pulp and the seeds 
  • Then mix all ingredients in a bowl except chicken and salsa
  • After that 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 
  • Finally 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
  • Firstly 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
  • Then add sauce and switch off the stove
  • After that add rice and combine well
  • Finally, 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
  • Then add salsa and let it warm
  • After that get the hoagie rolls and fill it with the mixture, roasted beef and cheese on top
  • Microwave on high until cheese melts
  • At last 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
  • As the first step, 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
  • Then take a baking pan and transfer the mixture 
  • Add beans, tomatoes, pepper and salt to taste
  • Then bake for about 20 minutes 
  • Then 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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