5-Minute Meals That Melt Off Pounds

Diving into a plateful of healthy food can feel like doing your taxes: a necessary evil in order to keep you in the black...jeans you love, that is. But when the food is healthy and tastes great, too? Hallelujah! Luckily, we have some menus that will keep you slim, satisfied and genuinely surprised that healthy food can taste that good. Each one has a healthy dose of protein, which is a waistline watcher's best friend. Your body actually expends more energy digesting protein than fat or carbs, and protein-rich foods can postpone hunger pangs and boost your energy. Aim for about 50 grams of protein throughout the day and look for sources that are low in fat. Smart choices include my favorite nonfat Greek yogurt (15 g per 8-ounce serving!) or a 4-oz baked salmon fillet.

Try some of the protein-rich meals below, which are part of the 2009 SELF Challenge, our free online slim-down plan. To lose 1 pound a week, eat 1,800 calories; mix and match these meals to find your perfect eating plan.

BODY-SLIMMING BREAKFASTSRICOTTA WRAP
(350 calories): 1/4 cup plus 2 tbsp nonfat ricotta, 2 tbsp slivered almonds, 1/2 cup berries and 2 tsp honey in 1 whole-grain wrap such as Flatout multigrain flatbread

YOGURT CRUNCH
(350 calories): 5 oz plain yogurt, 4 walnut halves, 3 tbsp All-Bran, 1/4 cup granola and 3/4 cup cubed melon

BACON, EGG AND CHEESE MUFFIN
(500 calories): Scramble 1 large egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup lowfat vanilla yogurt and 12 oz skim latte.

LEAN AND LUSCIOUS LUNCHESSHRIMP SALAD
(400 calories): 10 cooked shrimp, 1/3 avocado, sliced, 1 tbsp slivered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-grain crispbreadsTANGY TURKEY PITA (550 calories): 3 oz turkey breast, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato, 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orangePEAR ‘WICH (650 calories): 3 tbsp almond butter, 1/2 large pear, sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread. Serve with the other half of the pear.

DELICIOUS, TRIM-DOWN DINNERSFISH AND FRIES
(400 calories): 4 oz cod rubbed with 1 tsp olive oil, seared (2 to 3 minutes per side); 12 Alexia Sweet Potato Fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tbsp reduced-fat dressing

CHICKPEA PASTA
(550 calories): 1/3 cup chopped onion, 2 cups chopped zucchini, 1/2 cup red bell pepper, chopped, and 1/2 cup chickpeas sautéed in 1 tbsp olive oil. Mix with 1 cup cooked ziti, 2 tbsp Parmesan.

CHICKEN PILAF
(600 calories): 3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East Whole Grain Wheat Pilaf drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley

SATISFYING SNACKS
Turkey and cheese roll-up (100 calories)
1 oz sliced turkey breast, 1 oz sliced reduced-fat cheddar rolled upChocolate milk with nuts (150 calories)
1 cup light chocolate soymilk, 13 pistachiosOrange spritzer and almonds (150 calories)
8 oz orange juice mixed with 4 oz sparkling water; 7 almonds

Food for Energy

Healthy foods are something that we are told to eat all the time for lots of different reasons. Most people have that point in the day when they crash. They become tired, cranky and hungry. When this happens, one may reach for a number of things to help them make it though the rest of their day. Coffee, candy, snack foods, or energy boosters are some of the things someone may try. For most people, these things don’t work, though. High sugar or caffeinated consumables will give you a quick boost of energy but it is short lived. These are not healthy foods. Soon, you will be back to square one. Tired, cranky and wanting to lay down with your favorite pillow.

Why does this happen? Well, it’s simple. It is all about what we eat. Our bodies use food as energy. Both carbohydrates and proteins give our bodies energy. Carbohydrates are sugars, starches and fiber. There are two groups of carbohydrates, simple and complex. Simple carbohydrates are found in many cereals, snack foods, soft drinks, crackers, breads and even pasta. These food items are processed by the body quickly which means you will have a boost of energy soon after eating, however the spike in energy will only last for a short time. Healthy foods they are not.
Proteins and complex carbohydrates take longer for the body to break down. Complex carbs are things such as bran, whole grain wheat, lentils, peas, and beans. These food items take longer to break down so the body doesn’t experience spikes in energy instead it has a gradual release of energy.

Proteins are found in meats, eggs and nuts. Like complex carbohydrates, proteins take longer for the body to break down. Because of this, you will have energy for a longer period of time and not become hungry as quickly.

Physical energy is not the only thing that will benefit from eating complex carbs and proteins. Brain function will also increase by eating healthy foods.

Healthy Foods

So, now that we understand “why” we need to figure out how to avoid the midday burnout. First, read labels! Avoid foods that list sugar or high fructose corn syrup both are simple sugars (carbs). Eat more “whole foods” such as fruits, vegetables and grains. Look for products that are made with whole grains. You will be surprised at how many things that look healthy, are not. Remember there are reasons to eat high carb foods as well as low carb recipes.

Also, eat six smaller meals a day verses three large meals. Remember that your body is constantly burning the food you eat so we need to be feeding it. The trick with six meals a day is the word “small“. You can eat breakfast, lunch and dinner but down size them and throw in three snacks. This will keep your energy level balanced. Avoid prepackaged snacks like crackers, chips or candy. A snack of nuts will give you energy and a piece of fruit will help with your sweet tooth.
There is no one “food” that will give you the energy you need. Changing your overall outlook on food and how your body uses it will. Remember, everyone is powered by the healthy foods we eat. Cleansing your liver is a good idea but don’t forget other parts of your body.