50 fat burning_meals

50FAT-BURNING
MEALS
Clark Bartram
America's Most Trusted
Fitness Professional

Fruity, Nutty Oatmeal (353 cal)
Makes: 4 servings/bowls
Calories: 353
Total Fat: 12g
Cholesterol: 3 mg
Sodium: 70 mg
Carbohydrates: 57g
Protein: 11g
Ingredients
1¼ cup rolled oats
1 cup water
2½ cup fat-free milk
1 large pear or medium-sized apple, cored and cut into ¼ pieces
½ cup dried sweetened cranberries
¼ cup dark or golden raisins
½ cup chopped walnuts
2 tsp. brown sugar
Pinch of salt, or to taste (optional)
Directions:
In a large, heavy saucepan, combine
water and 1½ cup of milk to a boil over
high heat. Stir in oats and salt (if using).
Reduce heat to medium-low and simmer,
stirring often, for 3 minutes, or until oats
start to soften.
Add the pear/apple slices. Cover and
simmer for about 3 minutes more or until
it tender but still lightly crisp. Add
cranberries and raisins. Remove from
heat, cover, and let stand 1 minute to
soften.
Divide evenly among 4 bowls. Sprinkle
each with 2 Tbsp. of walnuts and ½ tsp. of
sugar, or to taste. Top each bowl with ¼
cup of the remaining milk.
50FAT-BURNING
MEALS
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Sweet Potato Pancakes (228 cal)
Makes: 2 servings
Calories: 151
Total Fat: 6.1g
Cholesterol: 164 mg
Sodium: 307 mg
Carbohydrates: 16.2g
Protein: 9.1
Ingredients
1/2 cup cooked and mashed sweet potato
1/3 cup egg beaters or 2 eggs
1/4 cup peanut flour (you can use any kind of flour you want)
1/8 tsp. baking soda and baking powder (I always use both)
1 tsp. honey or coconut palm sugar
1/8 tsp. ground cinnamon
1/16 tsp. salt
optional milk (any type), to thin batter if necessary
Directions:
Mix well, make sure all the sweet potato
is mashed. The batter is pretty thick so I
spread it out when I scoop them on the
hot skillet. Cook as you would normal
pancakes. They don’t “bubble” like
normal pancakes, so watch that they are
cook thoroughly, but not burned.
50FAT-BURNING
MEALS

Breakfast Yogurt Parfait (184 cal)
Makes: 3 servings/3 cups
Calories: 184
Total Fat: 8g
Cholesterol: 0 mg
Sodium: 35 mg
Carbohydrates: 23g
Protein: 6g
Ingredients
1 cup grapes or mixed berries
1/2 banana, chopped
1/4 cup unsweetened shredded coconut
1/2 cup granola
1/2 cup nonfat or lowfat Greek-style yogurt
Directions:
Place a layer of berries or grapes on the
bottom of the jar, add a layer of yogurt, a
layer of granola, a layer of fruit, another
layer of yogurt and a layer of the
shredded coconut. Cap the jar, and off
you go!
50FAT-BURNING
MEALS

Apple-Cinnamon- Raisin Oatmeal (322 cal)
Makes: 1 serving
Calories: 322
Total Fat: 3.7g
Cholesterol: 6.3 mg
Carbohydrates: 32g
Protein: 38g
Ingredients:
2 sweet apples, unpeeled and
cut into ¼ -inch chunks
1 cup five-minute rolled oats
2 oz. raisins
2 tsps. Cinnamon
Directions:
In a medium saucepan, combine apples,
oats, and raisins with 2 cups of cold
water.
Cook over medium heat for about 5
minutes, or until mixture starts
bubbling. Stir continuously.
Sprinkle in cinnamon and then cook for
another 2 to 3 minutes.
Serve warm with all-natural honey to
sweeten, banana slices, or fresh
blueberries.
50FAT-BURNING
MEALS

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (220 cal)
Makes: 4 Servings
Calories: 228
Fat: 6g
Cholesterol: 0 mg
Sodium: 65 mg
Carbohydrates: 36g
Protein: 6g
Ingredients
1 cup quinoa
2 cups water
1 Tbsp. vanilla
2 cups fresh or frozen
blueberries
1 Tbsp. coconut oil, melted
1/2 tsp. cinnamon
Sea salt, to taste
Directions:
Preheat oven to 400 degrees F.
Combine the quinoa, water and vanilla
in a saucepan with a pinch of salt. Bring
to a boil, cover and reduce heat to low.
Simmer for 15 minutes until liquid is
absorbed.
Toss the blueberries with the coconut oil
and cinnamon. Spread on a parchment
lined baking sheet (don’t skip the
parchment!) Roast until soft and bubbly,
about 15 minutes.
Serve the quinoa topped with the roasted
blueberries. Top with a few fresh
blueberries, coconut, or slivered
almonds if desired.
50FAT-BURNING
MEALS

Stuffed Blueberry French Toast (389 cal)
Makes: 4 Servings
Calories: 389
Total Fat: 7g
Sodium: 456 mg
Carbohydrates: 64g
Protein: 17g
Ingredients
2 cups blueberries
1 cup fat-free milk
½ cup cottage cheese
⅓ cup sugar
2 large egg whites
1 large egg
1 tsp vanilla extract
8 slices country-style whole wheat bread
1 tbsp canola oil
Directions:
In a food processor or blender, combine ½ cup milk, 2 cups
blueberries, ½ cup of cottage cheese, and ½ cup sugar. Blend
until smooth.
Place the remaining ½ cup of milk in a shallow bowl, along
with the egg whites, egg, and vanilla extract.
Whisk until smooth.
Divide the blueberry mixture among 4 of the slices of bread
and top with the remaining 4 bread slices.
Heat a large skillet over medium heat. Add ½ Tbsp. of the oil
and place the stuffed bread into the skillet.
Cook for 2 to 3 minutes, or until the bread starts to brown.
Drizzle the remaining oil over the top of the bread and turn.
Cook for 2 to 3 minutes longer, or until browned and cooked
through. Serve immediately or cool on a wire rack.
50FAT-BURNING
MEALS

Breakfast Barley with Bananas and Sunflower Seeds (410 cal)
Makes: 1 serving/1 bowl
Calories: 410
Total Fat: 6g
Cholesterol: 0 mg
Sodium: 15 mg
Carbohydrates: 86g
Protein: 10g
Ingredients
1 banana, sliced
2/3 cup water
1/3 cup uncooked quick-cooking pearl barley
1 Tbsp unsalted sunflower seeds
1 tsp honey
Directions:
In a small microwave-safe bowl,
combine 1/3 cup of barley and 2/3 cup
water. Microwave on HIGH for
6 minutes. Take out after. Stir and let
stand for 2 minutes.
Top with banana slices, sunflower
seeds, and honey.
50FAT-BURNING
MEALS

Banana Pancakes with Walnut Honey (425 cal)
Makes: 4 servings
Calories: 425
Total Fat: 15g
Cholesterol: 55 mg
Sodium: 387 mg
Carbohydrates: 67g
Protein: 10g
Ingredients for Pancakes
1⅓ cup Easy Pancake Mix* or store-bought, trans-fat
free pancake mix
1 cup low-fat buttermilk
¼ cup water
1 large egg
1 large banana, halved lengthwise and cut thin slices
½ cup fresh raspberries
¼ tsp. ground cinnamon
1 Tbsp. canola oil
1 tsp. vanilla extract
Ingredients for Walnut Honey
½ cup walnuts, chopped
Ü÷ cup organic honey
1 Tbsp. water
Directions:
In a large bowl, combine the pancake mix and
cinnamon.
In a separate bowl, combine buttermilk, water,
egg, oil, and vanilla extract. Whisk into the
pancake mix and stir until smooth. Fold in the
banana.
Set aside.
Combine the walnuts, honey, and water in a
small bowl.
Using a cooking spray, coat a large non-stick
skillet and set over medium heat. Add the
pancake batter in ¼ cupfuls and cook, in
batches, for about 2 minutes or until the
pancakes have puffed and the undersides are
lightly browned. Turn the pancakes and cook
for about 2 minutes longer or until lightly
browned. Serve with the walnut honey and
50FAT-BURNING
MEALS

*Easy Pancake Mix
1½ cup all-purpose flour
1 Tbsp. baking powder
1½ cup whole wheat pastry flour
6 Tbsp. yellow cornmeal
6 Tbsp. sugar
1 tsp. baking soda
½ tsp. salt
Directions:
Combine the all-purpose flour, pastry
flour, cornmeal, sugar, baking powder,
baking soda, and salt in a bowl and mix
well. Store in a cool, dry place.
50FAT-BURNING
MEALS

Cranberry-Pecan Scones (308 cal)
Makes: 8 servings/slices
Calories: 308
Total Fat: 15g
Cholesterol: 2 mg
Sodium: 350 mg
Carbohydrates: 38g
Protein: 6g
Ingredients
1 cup pecans, chopped
⅔ cup dried sweetened cranberries
1¼ cup low-fat vanilla yogurt
2 cup whole wheat pastry flour
1 tsp. freshly grated orange zest
2 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
2 Tbsp. canola oil
Directions:
Preheat the oven to 400°F. Lightly coat a
9" round baking pan with cooking
spray. Combine the flour, pecans, baking
powder, baking soda, and salt in a large bowl.
Whisk well.
In a smaller bowl, combine the yogurt, oil,
and orange zest. Whisk well.
Using a wooden spoon or ladle, create a
depression or well in the center of the flour
mixture and add the yogurt mix and
cranberries. Stir until blended. Combine all
into the prepared pan. Score the dough with
a knife to form 8 triangles.
Bake for 20 to 25 minutes or until lightly
browned and a wooden toothpick inserted in
the center comes out clean.
50FAT-BURNING
MEALS

Broccoli & amp; Feta Omelette with Toast (390 cal)
Makes: 1 serving/omelette + 2 pcs. Toast
Calories: 390
Total Fat: 19g
Cholesterol: 440 mg
Sodium: 550 mg
Carbohydrates: 35g
Protein: 23g
Ingredients
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
2 slices rye bread, toasted
1/4 teaspoon dried dill
Cooking spray
Directions:
Coat a non-stick skillet with cooking
spray and heat over medium flame.
Add broccoli and cook 3 minutes.
In a small bowl, combine egg, feta, and
dill. Add egg mixture to pan.
Cook for 3 to 4 minutes; flip omelette
and cook 2 minutes or until cooked
through. Serve with toast.
50FAT-BURNING
MEALS

Southwestern Burrito (383 calories)
Makes: 4 Burritos/4 servings
Calories: 383
Total Fat: 13g
Cholesterol: 0 mg
Sodium: 717 mg
Carbohydrates: 44g
Protein: 23g
Ingredients
2 eggs
4 high-fiber whole grain sandwich wraps
4 egg whites
1 cup no-salt- added canned black beans, rinsed &
drained
½ green bell pepper, finely chopped
½ red bell pepper, finely chopped
½ small red onion, finely chopped
2 Tbsp pickled jalapeño chile pepper rings, chopped
1 cup shredded reduced-fat Cheddar cheese
3 Tbsp jarred spicy salsa
Directions:
Wrap the sandwich wraps in aluminum foil and
cook for 5 to 7 minutes in a toaster oven on medium
or in an oven preheated to 350ºF. Place the egg
whites, eggs, and beans in a medium bowl and
whisk until just combined.
Heat a larger skillet over medium heat for 30
seconds. Coat with cooking spray. Add the egg
mixture.
Cook for 1 minute, or until the edges are no longer
translucent, then stir with a spatula.
Sprinkle the top of the eggs with the green and red
bell peppers, onion, chile pepper rings, and cheese.
Reduce the heat to low and cover. Cook for 1
minute longer, or until the eggs are cooked through
and thecheese is melted.
Set out the sandwich wraps. Place a quarter of the
mixture on each wrap, and divide the salsa among
the wraps evenly. Fold in the 2 sides of each wrap to
close. Wrap in aluminum foil or serve immediately.
50FAT-BURNING
MEALS

Ham and Cheese Bake (373 cal)
Makes: 4 servings
Calories: 373
Total Fat: 10g
Sodium: 652 mg
Carbohydrates: 48g
Protein: 23g
Ingredients
2 cups broccoli florets, chopped
2 scallions or 1 shallot, chopped
2 slices ham or bacon, chopped (about 1½ oz)
2 large tomatoes, sliced
½ cup fat-free milk
½ cup 0% fat plain Greek yogurt
4 eggs
4 egg whites
1 tsp dried oregano
3 Tbsp ground flaxseed
4 oz whole wheat bread, cubed
½ cup or 4oz crumbled feta cheese
8 oz orange or grapefruit juice
Directions:
Preheat the oven to 350ºF. Place the
milk, yogurt, eggs, egg whites, flaxseed,
and oregano in a large bowl. Whisk until
well combined.
Add the bread, broccoli,scallions or
shallot, and bacon or ham and stir until
the mixture is well coated. Transfer to an
8"x 8" baking dish.
Top with the tomatoes and sprinkle with
the cheese. Bake for 20 to 25 minutes, or
until the cheese is slightly browned and
the top of the casserole puffs. Cut into 4
equal portions and serve immediately
with 1 glass of orange or grapefruit juice.
50FAT-BURNING
MEALS

Ham and Cheese Bake (373 cal)
Makes: 4 servings
Calories: 414
Total Fat: 9g
Cholesterol: 65 mg
Sodium: 930 mg
Protein: 29.8g
Ingredients
2 large apples
1 English cucumber
1 5oz package or 8-9 cups baby kale
3 Tbsp. low-sodium soy sauce
2 Tbsp. organic honey
1/4 tsp. red pepper flakes (or to taste)
1/4 cup plus 2 Tbsp. fresh lemon juice
(from 2 to 3 lemons)
1 pound skinless, boneless chicken breasts
1 1/2 pounds sweet potatoes
1 Tbsp. sesame seeds
1 Tbsp. toasted sesame oil
Kosher salt and freshly ground pepper
Optional:
1 Tbsp. chopped salted peanuts
Directions:
In a wide saucepan, bring the soy sauce, red pepper
flakes, 1/4 cup lemon juice, honey and 1 cup water
to a boil in a wide saucepan. Add the chicken in a
single layer and reduce the heat to medium low.
Cover and simmer, turning occasionally, until just
cooked through (takes around 10 to 15 minutes).
Move the chicken to a plate (reserve the liquid). Let
cool, then shred.
Peel the sweet potatoes and cut into 1/2-inch cubes.
Add to the liquid in the saucepan; cook over medium
heat and stir occasionally for 15 minutes or until
tender. Using a slotted spoon to reserve the liquid,
transfer to a plate. Let the potatoes and liquid cool.
Cut the apples into matchsticks. Peel the cucumber,
cut in half lengthwise, and thinly slice. Combine the
apples, cucumber, kale, sesame seeds, chicken, sweet
potatoes, and sesame oil in a large bowl. Toss with
the reserved cooking liquid and the remaining 2
Tbsp.s lemon juice. Season with salt and pepper;
sprinkle with the peanuts, and serve.
50FAT-BURNING
MEALS

Middle Eastern Rice Salad (380 cal)
Makes: 4 servings
Calories: 380
Total Fat: 9g
Cholesterol: 0 mg
Sodium: 360 mg
Carbohydrates: 67g
Protein: 8g
Ingredients
1 16oz. can chickpeas, rinsed and drained
2 Tbsp.s olive oil
1/2 sweet onion, thinly sliced (about 3/4 cup)
1/2 tsp. ground cumin
1/4 tsp. salt
3 cups cooked brown rice
1/2 cup chopped pitted dates
1/4 cup chopped fresh mint
1/4 cup chopped fresh parsley
Freshly ground black pepper, to taste
Directions:
Heat oil in a large nonstick skillet over
medium-high heat. Add onion, and cook,
stirring often, about 5 minutes or until onion
begins to brown. Remove from heat, and stir
in chickpeas, cumin, and salt. Season to
taste with freshly ground black pepper.
Combine rice, onion-chickpea mixture,
dates, mint, and parsley in a large bowl. Toss
well until thoroughly combined. Serve
warm or at room temperature.
50FAT-BURNING
MEALS

Fried Brown Rice with Edamame (318 cal)
Makes: 4 servings/bowls
Calories: 318
Total Fat: 16.3g
Cholesterol: 93 mg
Sodium: 429 mg
Carbohydrates: 30g
Protein: 14g
Ingredients
2 cups cooked brown rice
2 large eggs
2 Tbsp.s vegetable oil
2 cups coleslaw mix
1 cup frozen and thawed shelled edamame
2 Tbsp.s soy sauce
1 Tbsp. chile-garlic sauce
1/4 cup cilantro leaves
1/4 cup peanuts, chopped
Directions:
In a large skillet, heat 2 Tbsp.s of vegetable
oil over high heat. Add 2 cups cooked
brown rice and cook for about 1 minute, or
until heated through.
Lightly beat 2 large eggs and stir into rice
for about 30 seconds.
Stir in coleslaw mix, edamame, soy sauce,
and chile-garlic sauce. Cook for about 2
minutes, or until eggs are cooked and
edamame are heated through.
Sprinkle cilantro and peanuts on top and
serve.
50FAT-BURNING
MEALS

Curried Egg Salad Sandwich (410 cal)
Makes: 1 serving/sandwich
Calories: 410
Total Fat: 14g
Cholesterol: 425 mg
Sodium: 870 mg
Carbohydrates: 51g
Protein: 22g
Ingredients
1 orange
2 hard-boiled eggs, chopped
2 Tbsp. plain Greek yogurt
2 Tbsp. chopped red bell pepper
1/4 tsp. curry powder
1/8 tsp. salt, or to taste
1/8 tsp. pepper, or to taste
2 slices rye bread, toasted
1/2 cup fresh spinach
Directions:
To make the egg salad, combine eggs,
yogurt, chopped red bell pepper, curry
powder, and salt and pepper in a small
bowl. Stir well and set aside.
On rye bread, place spinach and top with
the egg salad mix. Serve with a slice of
orange.
50FAT-BURNING
MEALS

Apple and Cabbage Salad (289 cal)
Makes: 1 serving
Calories: 289
Total Fat: 10.3g
Cholesterol: 4 mg
Sodium: 298 mg
Carbohydrates: 45g
Protein: 9.8g
Ingredients
1 large apple
½ head Savoy
cabbage
½ head red cabbage
¼ red onion
½ cup walnuts, chopped
½ cup golden raisins
Dressing:
1/3 cup nonfat Greek yoghurt
2 Tbsp. apple cider vinegar
1/8 tsp. cayenne pepper
½ tsp. sea salt, or to taste
2 tsp. agave nectar
1 tsp. fennel seeds
Directions:
Thinly slice the cabbages, apple, and red
onion to resemble extremely fine confetti.
Transfer to a large bowl. Add walnuts and
raisins and toss gently to combine.
Whisk together all ingredients for dressing
in a separate bowl.
Top the salad with the dressing and mix
evenly using salad tongs.
50FAT-BURNING
MEALS

Sweet Potato Salad (270 cal)
Makes: 4-6 servings
Calories: 270
Total Fat: 17.3g
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 29g
Protein: 2.1g
Ingredients
4 large sweet potatoes
1 medium red bell pepper, cored, seeded, & quartered
½ cup extra-virgin olive oil
Salt and freshly ground black pepper, to taste
¼ cup red-wine vinegar
2 tsp. ground cumin
1 Tbsp. grated orange zest
1-2 fresh minced chiles, to taste
½ cup sliced scallion
½ cup fresh mint leaves, minced
¼ cup raisins (optional)
Directions:
Preheat oven to 400°F. Peel the sweet potatoes and
cut them into bite-size pieces.
Drizzle 2 Tbsp. of oil on a baking sheet and place
sweet potato pieces on top of sheet. Toss to coat
potatoes in oil. Sprinkle with salt and pepper to taste.
Roast potatoes, occasionally turning them, for about
30 minutes, or until potatoes are crisp and brown
outside and tender inside. Remove from pan and set
aside.
While the potatoes cook, prepare the dressing. In a
blender, combine the remaining 6 tablespoons of oil,
vinegar, bell pepper, cumin, and zest. Sprinkle with
salt and pepper to taste and purée until smooth.
Toss the warm potatoes with the scallion, mint,
chiles, and raisins if you're using them. Add ½
cup of the dressing, and toss to coat. Add more if
necessary. Taste and adjust the seasoning. Serve
immediately orvat room temperature.
50FAT-BURNING
MEALS

Quick and Easy Bean Burgers (520 cal)
Makes: 6 servings/burgers
Calories: 520
Total Fat: 14.3g
Cholesterol: 62 mg
Sodium: 380 mg
Carbohydrates: 75g
Protein: 22.4g
Ingredients
6 hamburger buns
2 large eggs, lightly beaten
2 cans black, white, or pinto beans
or black-eyed peas
1 cup dried breadcrumbs
¼ canola oil
Garlic powder, to taste
1 tsp. coarsely ground black pepper
Sliced cheese, optional
Condiments of your choice
Directions:
Preheat oven to 300°F. Drain one can of beans, reserving
the liquid, and mash the beans in a medium bowl. Drain
the second can and add it to the bowl along with the
breadcrumbs, eggs, pepper, and garlic powder.
(If necessary, add a little of the bean liquid until the
mixture holds together but is not wet.)
Divide into six equal portions and shape them into four-
inch patties.
Warm the buns in the oven for about 5 minutes. While
waiting, heat ¼ cup olive oil or canola oil in large skillet
over medium heat. Add the patties and cook, turning only
once, for about 6 minutes, or until a crisp brown crust
forms on both sides.
Optional: add cheese to the top of the burger after cooked
for six minutes.
Cover the skillet, turn the heat to low, and let the burgers
continue to cook until the cheese melts. Remove buns from
oven, assemble your burgers, and top with condiments as
desired.
50FAT-BURNING
MEALS

Coconut Curry Hummus (170 cal)
Makes: 5 servings
Calories: 170
Total Fat: 10.3g
Cholesterol: 0 mg
Sodium: 163 mg
Protein: 5.4g
Ingredients
1 cup chickpeas
1 jalapeño, minced
1/3 cup tahini
3 Tbsp. unsweetened coconut, dried
¼ cup lime juice
¼ cup water
1 tsp. curry powder, or to taste
½ tsp. turmeric, or to taste
½ tsp. ground ginger, or to taste
Directions:
In a food processor, blend the chickpeas,
tahini, water, and lime juice.
Add the rest of the ingredients and blend
well until you're left with a
hummus that has a smooth, creamy
consistency.
Serve immediately or store in the
refrigerator for later.
50FAT-BURNING
MEALS

Red Lentil Hummus (64 cal)
Makes: 3 servings/cups
Calories: 64
Total Fat: 3.8g
Cholesterol: 0 mg
Sodium: 50 mg
Carbohydrates: 5g
Protein: 3g
Ingredients:
½ garlic clove, smashed
Juice of ½ lemon
1 cup red lentils, rinsed
¼ cup tahini
3 Tbsp. olive oil
1 Tbsp. extra-virgin olive oil
1 ½ Tbsp. minced parseley
1 tsp. red-wine vinegar
¼ tsp. coriander
½ tsp. sea salt, or to taste
Sweet paprika, to taste
Greek yogurt, optional
Directions:
In a 2-quart pot, place lentils in 2 cups water. Bring
water to boil, then reduce heat and let simmer for
about 20 minutes, or until tender.
Take out lentils and combine with, salt, tahini,
garlic, olive oil, lemon juice, vinegar, and coriander
in a food processor. Blend until smooth.
Spoon hummus into a shallow bowl to serve.
Sprinkle with olive oil, paprika and parsley. Top with
Greek yogurt if desired.
50FAT-BURNING
MEALS

Ham, Swiss, and Sliced Pear Sandwich (390 cal)
Makes: 1 serving/sandwich
Calories: 390
Total Fat: 11g
Cholesterol: 35g
Sodium: 820 mg
Carbohydrates: 56g
Protein: 19g
Ingredients
1 small pear, thinly sliced
2 slices pumpernickel bread
1 Tbsp. plain Greek-style low-fat yogurt
¼ tsp. dried dill
1oz. lean sliced ham
1 1oz. slice Swiss cheese
Directions:
Combine yogurt and dill in a small bowl.
Stir until blended.
Spread yogurt mixture on bread slices. Top
1 bread slice with ham, half of pear slices,
cheese, and remaining bread slice. Serve
with remaining pear slices on the side.
50FAT-BURNING
MEALS

Sunflower Lentil Spread (180 cal)
Makes: 4 servings
Calories: 180
Total Fat: 3g
Cholesterol: 0 mg
Sodium: 430 mg
Carbohydrates: 29g
Protein: 10g
Ingredients
1 15oz. can of lentils (rinsed and drained)
2 pitas, halved
1 celery stalk, diced
1 scallion, finely diced
2 Tbsp. sunflower seeds
2 Tbsp. fresh parsley (chopped)
1 Tbsp. lemon juice
¼ tsp. salt and paper, or to taste
Directions:
In a blender, combine lentils, lemon juice,
and salt and pepper. Process or blend until
smooth.
Add in sunflower seeds, celery, scallions,
and parsley while continuously stirring.
Microwave pita at HIGH setting for 1 to 2
minutes, and then service with spread.
50FAT-BURNING
MEALS

Egg and Rice Salad (388 cal)
Makes: 1 serving/2.5 cups
Calories: 388
Total Fat: 20.2g
Cholesterol: 186 mg
Sodium: 562 mg
Carbohydrates: 43g
Protein: 13g
Ingredients
1 ripe plum, thinly sliced
1 hard-boiled egg, sliced
1 cup green beans, cooked and chopped
½ cup brown rice, cooked
1 tsp. sesame oil
¼ tsp. kosher salt, or to taste
2 Tbsp. walnuts, chopped
2 Tbsp. fresh lime or lemon
juice
Fresh ground black pepper, to taste
Directions:
In a separate container, combine brown
rice, beans, plum, egg, and walnuts.
Drizzle mixture with sesame oil, lime or
lemon juice, and salt and pepper to taste.
Toss gently.
Refrigerate for up to 1 to 2 days.
50FAT-BURNING
MEALS

All-American Chili (286 cal)
Makes: 8 servings/1 ¼ cups chili
Calories: 286
Total Fat: 7.5g
Cholesterol: 48 mg
Sodium: 460 mg
Protein: 22.4g
Ingredients
1 pound sirloin, ground
2 bay leaves
1 jalapeño pepper, chopped
8 garlic cloves, minced
6 oz. hot turkey Italian sausage
2 28oz. cans of whole tomatoes, coarsely
chopped (undrained)
2 15oz. cans of kidney beans (drained)
2 cups chopped onion
1 cup chopped green bell pepper
1 ¼ cup fruity red wine (like Merlot)
½ cup cheddar cheese, grated
3 Tbsp. tomato paste
2 Tbsp. chili powder
2 Tbsp. brown suger
1 Tbsp. ground cumin
1 tsp. dried oregano
½ tsp. freshly ground black pepper
¼ tsp. salt, or to taste
Directions:
Heat up the oven to medium-high setting. Remove
casings from Turkey sausage and place in pan, along
with onion, green bell peppers, garlic, sirloin, and
jalapeño. Cook for 8 minutes, or until sausage and
beef are browned. Stir occasionally, bringing
ingredients to crumble.
Add chili powder, brown sugar, ground cumin,
tomato paste, dried oregano, salt and black pepper to
taste, and bay leaves. Cook for 1 minute, stirring
occasionally, before adding the wine, tomato paste,
and kidney beans.
Bring mix to boil. Cover pan and reduce heat,
allowing pan to simmer for 1 hour. Stir occasionally.
After 1 hour, uncover and cook for another
30 minutes, all the while stirring occasionally.
Discard bay leaves and sprinkle chili with fresh
cheddar cheese.
50FAT-BURNING
MEALS

Spicy Quinoa Veggie Burger Recipe (202 cal)
Makes: 6 servings/burgers
Calories: 202
Total Fat: 6.1g
Cholesterol: 0 mg
Sodium: 222 mg
Protein: 7g
Ingredients:
1 small sweet potato, baked
2 Tbsp. parsley
2 Tbsp. olive oil
2 Tbsp. whole wheat flour
1/4 cup dry quinoa
1/4 cup dry barley
15oz. can garbanzo beans, rinsed and drained
1 1/2 tsp. cumin
1/2 tsp. salt
1/2 tsp. pepper
1 1/2 fresh red peppers
1 tsp. cayenne pepper (optional)
Directions:
Preheat oven to 400°F. Bake the sweet potato for
45-60 minutes or until soft. While it’s baking, cook
thequinoa and barley in separate pots for about
30-60 minutes, or until soft.
Remove the stem and seeds from the red peppers.
Cut the whole pepper in quarters and the half a
pepper in half, and roast all six pieces in the oven for
about 15-20 minutes.
Once the sweet potato is baked and cooled, combine
garbanzo beans, sweet potato, parsley, cayenne
pepper, cumin, salt and pepper, flour, and one
tablespoon oil in a food processor. Allow the grains
to cool, and then in a separate bowl, mix the bean
mixture with the quinoa and barley.
In a large pan, heat the remaining tablespoon of oil
Place heaping spoonfuls of the mixture onto the hot
pan. Using the back of the spoon, pat them flat and
form four-inch diameter patties. Brown both sides of
each burger. Serve on a bun with one piece of the
roasted pepper, sliced into thirds.
50FAT-BURNING
MEALS

Spicy Cauliflower Lasagne (324 cal)
Makes: 6 servings
Calories: 324
Total Fat: 13.4g
Cholesterol: 26 mg
Sodium: 356 mg
Protein: 18.4g
Ingredients
7 to 8 oz. no-boil lasagne
1 1/2 pounds cauliflower
Salt and ground pepper, to taste
cinnamon, to taste
2 tsps. red pepper flakes, or to taste
8 oz ricotta cheese
1 cup freshly grated parmesan
2 Tbsp. vegetable or chicken stock
3 cups marinara sauce
Directions:
Preheat the oven to 450°F. Line a baking sheet with
parchment paper.
Cut away the bottom of the cauliflower stem and trim off the
leaves. Cut the cauliflower into slices 1/3 inch thick. Letting
the florets on the edges fall off. Toss all of it, including the bits
that have fallen away, with the olive oil and salt and pepper to
taste. Place on the baking sheet in an even layer.
Roast for about 15 minutes,stirring and flipping over the big
slices after 6-8 minutes, or until the slices are tender when
pierced, and the small florets are nicely browned. Remove
from the oven, toss with the red pepper flakes, and set aside.
Turn the oven down to 350°F.
Blend the ricotta cheese, stock, cinnamon, and salt and
pepper to taste. Set aside.
Spread a spoonful of tomato sauce over the bottom of an
oiled rectangular baking dish. Top with a layer of lasagne
noodles and cover with a layer of the ricotta mixture. Top
with a layer of cauliflower and then a layer of tomato sauce
and a layer of parmesan.
Repeat the layers, ending with a layer of noodles topped with
tomato sauce and parmesan.
Cover the baking dish tightly with foil and place in the oven.
Bake 40 minutes, until the noodles are tender and the
mixture is bubbling. Uncover and, if you wish, bake another
10 minutes, until the top begins to brown. Remove from the
heat and allow to sit for 5 minutes before serving.
50FAT-BURNING
MEALS

Burrito Bowl (350 cal)
Makes: 1 bowl
Calories: 350
Total Fat: 3.8g
Cholesterol: 77 mg
Sodium: 241 mg
Protein: 42.6g
Ingredients:
1/4 cup black beans
1 tsp. chicken broth
Pinch of cumin, cayenne, and garlic powder
1/2 cup red cabbage, sliced thin
3 oz precooked grilled chicken breast, sliced thin
2 Tbsp.s nonfat yogurt
2 Tbsp.s fresh salsa
Fresh cilantro and green onion (sliced), for garnish
Directions:
Microwave black beans with chicken
broth, oregano, cumin, cayenne, and garlic
powder on high for 30 to 45 seconds until
heated. Set aside.
Add red cabbage to your bowl, and spoon
the black beans on top. Layer sliced
chicken, Greek yogurt, salsa, and cilantro
and green onions, and enjoy immediately!
50FAT-BURNING
MEALS

BBQ Turkey Burgers (324 cal)
Makes: 4 servings/Burgers
Calories: 324
Total Fat: 11g
Cholesterol: 75 mg
Sodium: 387 mg
Carbohydrates: 28g
Protein: 28g
Ingredients:
1 pound ground dark-meat turkey
1 garlic clove, minced
1/2 tsp. paprika
1/4 tsp. ground cumin
Pinch of kosher salt
1/4 tsp. freshly ground black pepper
4 slices sweet onion, grilled
1/4 cup barbecue sauce
4 (1.6-oz) sesame seed buns, toasted
Directions:
In medium bowl, gently mix together
turkey, garlic, paprika, and cumin.
Form turkey into 4 (4-inch) patties; season
with salt and pepper.
Heat grill to medium-high; cook, turning
once, until burgers are just cooked through
(about 7 minutes per side). Serve with
desired toppings and buns.
50FAT-BURNING
MEALS

Mexican Style Chicken (381 cal)
Makes: 4 servings
Calories: 381
Total Fat: 16.3g
Cholesterol: 151 mg
Sodium: 409 mg
Carbohydrates: 5.8g
Protein: 50.2g
Ingredients
1 cup chicken stock
3 pounds skinless bone-in chicken thighs, about
12 thighs
1-2 jalapeño peppers, minced
¼ cup raw pumpkin seeds
2 red onions, thinly sliced
4 cloves garlic, minced
2 tsp. cumin seeds
1 tsp. cracked black peppercorns
1 tsp. dried oregano
½ tsp. sea salt
¼ tsp. cinnamon
2 Tbsp. freshly squeezed lemon juice
2 cups chopped cilantro leaves
Additional finely chopped cilantro, for garnish
1 Tbsp. grated lemon zest, plus grated lemon
zest, for garnish
Finely chopped green onion, for garnish
Salsa, optional
Directions:
Either cook for 3 hours on your slow cooker's
high setting or 6 hours on low.
Toast pumpkin and cumin seeds in a dry skillet over
medium heat, until pumpkin seeds are popping and
cumin has released flavour. Transfer seeds to
mortar or spice grinder. Grind and set aside.
Using the same skillet, heat oil over medium heat.
Add onions and cook, stirring occasionally, for
3 minutes, or until onions have softened. And then
add garlic, tomato paste, oregano, peppercorns,
cilantro, cinnamon, and salt.
Cook for 1 minute, stirring occasionally. Transfer
contents to a food processor. Add lemon zest and
juice, chicken stock, and ground-up pumpkin and
cumin seeds from earlier. Process until smooth.
Arrange the chicken evenly over the bottom of the
slow cooker stoneware and pour the sauce over the
chicken. Cover and cook on low for 6 hours or on
high for 3 hours, until the juices run clear when the
chicken is pierced with a fork. Add jalapeño pepper
to taste. When ready to serve, garnish with cilantro,
green onion, lemon zest, and salsa, if you wish.
50FAT-BURNING
MEALS

Maple Salmon with Greens, Edamame, and Walnuts (460 cal)
Makes: 4 servings
Calories: 460
Total Fat: 28g
Sodium: 112 mg
Carbohydrates: 18g
Protein: 33g
Ingredients
4 5oz. fresh or frozen, 1-inch think skinless
salmon fillets
1 6oz. package of baby spinach
3 Tbsp. pure maple syrup
2 Tbsp. balsamic vinegar
2 Tbsp. olive oil
1 Tbsp. lemon juice
1 Tbsp. mustard
1 Tbsp. shallot, finely chopped
2 tsp. snipped rosemary
¼ tsp. freshly ground black pepper, or to taste
½ cup edamame, cooked and shelled
½ cup red bell pepper, cut into strips
¼ cup toasted walnuts, chopped
Directions:
Combine maple syrup, vinegar, mustard, lemon
juice, shallot, and salt and pepper in a small
saucepan.
DRESSING. Stir together 2 tablespoons of maple
syrup mixture and olive oil in a small bowl and set
aside.
GLAZE. Heat the remaining maple syrup mixture
to boiling. Reduce heat and simmer, uncovered, for
about 5 minutes, or until mixture turns syrupy.
Remove from heat and stir in rosemary.
COOK. Preheat broiler. Place fish on the greased,
unheated rack of a broiler pan and brush with half
the glaze. Broil for 5 minutes, about 6 or 7 inches
from heat. Turn fish over and brush with remaining
glaze.
Broil for 3 to 5 minutes more, or until fish begins to
flake when tested with a fork.
SALAD. Combine spinach, edamame, pepper
strips, and nuts in a large bowl. Drizzle spinach
mixture with dressing; toss to coat. Spoon salad
onto plates and top with fish.
50FAT-BURNING
MEALS

Baked Veggie Omelette (430 cal)
Makes: 4 servings/1 omelette (good for 4)
Calories: 430
Total Fat: 29g
Cholesterol: 220 mg
Sodium: 750 mg
Carbohydrates: 15g
Protein: 27g
Ingredients
4 eggs
3 tomatoes, chopped (fills 2 cups)
2 cups chopped broccoli or 1 10z. package frozen
chopped broccoli (thawed and drained)
1 1/3 cups low-fat or non-fat milk
1 1/3 cups cheddar cheese
1/3 cup all-purpose flour
½ tsp. salt, or to taste
Directions:
Pre-heat oven to 350ºF.
Layer cheese, broccoli, tomatoes and
cheese again in ungreased square baking
dish.
Beat milk, flour, salt and eggs until
smooth and pour mix over cheese.
Bake uncovered for 40 to 45 minutes, or
until egg mixture is set. Let stand 10 to 15
minutes before cutting.
50FAT-BURNING
MEALS

Whole Wheat Pasta with Ricotta and Vegetables (335.5 cal)
Makes: 4 servings
Calories: 335.5
Total Fat: 8.6g
Cholesterol: 2 mg
Sodium: 70.2 mg
Carbohydrates: 55g
Protein: 15.7g
Ingredients
2 large, fresh tomatoes (seeded and chopped)
1 garlic clove (minced)
8 oz. dried whole-wheat or whole-grain penne pasta
2 ½ cups broccoli florets
1 ½ cups asparagus or green beans, cut into 1-inch pieces
1 cup light ricotta cheese
2 Tbsp. grated Parmesan or Romano cheese
¼ cup snipped fresh basil or 1 Tbsp. dried basil, crushed
4 tsp. snipped fresh thyme or 1 tsp. dried thyme, crushed
4 Tbsp. balsamic vinegar
1 Tbsp. olive oil
½ tsp. freshly ground black pepper, or to taste
Directions:
Cook pasta following the instructions on the
package. (Note: omit any oil or salt)
Add broccoli florets and asparagus or green
beans during the last 3 minutes of cooking;
drain.
Combine ricotta cheese, basil, thyme, olive
oil, balsamic vinegar, garlic, salt, and freshly
ground pepper in a large serving bowl.
Add cooked pasta and vegetables to ricotta
mixture. Add chopped tomatoes and toss to
combine.
Sprinkle each serving with grated cheese.
Serve immediately.
50FAT-BURNING
MEALS

Thai Chicken-Broccoli Wraps (330 cal)
Makes: 6 servings/6 wraps
Calories: 330
Total Fat: 16g
Cholesterol: 30 mg
Sodium: 911 mg
Carbohydrates: 30g
Protein: 17g
Ingredients
6 8-in. plain red and/or green flour tortillas
1 medium red onion (cut into thin wedges)
4 cups packaged shredded broccoli
¾ pound skinless, boneless chicken breast strips
(for stir-frying)
1 Tbsp. cooking oil
1 tsp. fresh ginger (grated)
1 serving Peanut Sauce (recipe included)
½ tsp. garlic salt, or to taste
¼ tsp. pepper, or to taste
Directions:
Wrap tortillas in paper towels. Microwave
on high power for 30 seconds to soften.
ALTERNATIVELY. Wrap tortillas in foil.
Heat in a 350 degree F. oven for 10 minutes.
In a small bowl combine garlic salt and
pepper. Add chicken and toss to coat evenly.
Cook and stir seasoned chicken in oil in a
large skillet over medium-high heat for 2 to 3
minutes, or until cooked through. Remove
from skillet; keep warm.
Add broccoli, onion, and ginger. Cook and
stir for 2 to 3 minutes, or until vegetables are
crisp-tender.
ASSEMBLE. Spread each tortilla with
about 1 tablespoon Peanut Sauce. Top with
chicken strips and vegetable mixture. Roll up
each tortilla, securing with a toothpick.
Serve immediately with remaining sauce.
50FAT-BURNING
MEALS

Peanut Sauce
Ingredients
¼ cup sugar
¼ cup creamy peanut butter
3 Tbsp. soy sauce
3 Tbsp. water
2 Tbsp. cooking oil
1 tsp. bottled minced garlic
Directions:
In a small saucepan combine sugar, peanut
butter, soy sauce, water, oil, and garlic. Heat
until sugar is dissolved, stirring frequently.
50FAT-BURNING
MEALS

Greek Quinoa and Avocados (350 cal)
Makes: 4 servings
Calories: 350.6
Total Fat: 25.6g
Cholesterol: 11.1 mg
Sodium: 446.7 mg
Carbohydrates: 27g
Protein: 7.6g
Ingredients
2 medium tomatoes, seeded and finely chopped
2 avocados, pitted, peeled, and chopped
1 cup water or 1 cup chicken broth
½ cup uncooked quinoa
1/3 cup crumbled feta cheese
½ cup shredded fresh spinach
1/ 3 cup finely chopped red onion
2 Tbsp. olive oil
2 Tbsp. lemon juice
Directions:
In a small saucepan, bring quinoa and
water/chicken broth to a boil. Reduce heat.
Cover and simmer for about 15 minutes, or
until liquid is absorbed.
In a medium bowl, stir together quinoa,
onion, spinach and tomatoes.
Whisk together lemon juice, oil, and salt in a
separate bowl. Mix in with quinoa.
Place quinoa on plates and sprinkle with feta
and avocado.
50FAT-BURNING
MEALS

Steak and Pepper Tacos (416 cal)
Makes: 4 servings
Calories: 416
Total Fat: 16g
Sodium: 320 mg
Carbohydrates: 38g
Protein: 32g
Ingredients
8 small corn tortillas (warmed)
1 lime (squeezed and then cut into wedges, for serving)
Lime juice (mentioned above)
1 pound flank or hanger steak
3 bell peppers – red, yellow, or orange (thinly sliced)
2 garlic cloves, crushed
½ medium red onion (sliced)
½ avocado (sliced)
¼ cup grated low-fat Monterey Jack
¼ cup salsa verde or 2 Tbsp. chopped fresh cilantro
½ cup fresh or frozen corn kernels
2 Tbsp. sliced pickled jalapenos
3 tsp. vegetable oil
1 tsp. kosher salt, or to taste
½ tsp. mild chili powder, or to taste
Reduced-fat sour cream (optional)
Directions:
1. Marinate the steak in the lime juice, salt, garlic, and
chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high
heat for 5 minutes. Add 2 teaspoons of the vegetable oil
to the pan. Add the red onion and bell peppers; cook,
tossing frequently, for 5 minutes. Add the corn and
continue to cook until the peppers are charred and soft,
about 3 more minutes. Transfer the vegetables to a
bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for
another minute. Add the remaining teaspoon of
vegetable oil. Remove the steak from the marinade and
pat dry with paper towels. Lay the steak in the pan,
reduce heat to medium-high, and cook about 8
minutes for medium-rare, turning once halfway
through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a
platter with the peppers and lime wedges. Make tacos
with the warm tortillas, avocado, Monterey Jack, salsa,
jalapenos and, if desired, sour cream
50FAT-BURNING
MEALS

Shrimp-and-Avocado Rice Bowl (483 cal)
Makes: 4 servings
Calories: 483
Total Fat: 16g
Cholesterol: 9.3 mg
Carbohydrates: 56g
Protein: 30g
Ingredients
16 medium cleaned, shelled,
tail-on shrimp (about ¾ pounds)
2 eggs (lightly beaten)
1 ripe avocado (sliced)
1 cup shelled edamame, steamed
1 ¼ cups short-grain brown rice
1 Tbsp. light soy sauce
1 Tbsp. rice wine vinegar
2 tsp. sesame oil
2 tsp. toasted sesame seeds
1 ½ tsp. honey
Cayenne pepper, to taste
Directions:
PRE-PREP. Cook the short-grain brown rice according to
the instructions on the package.
PRE-PREP. Preheat the broiler.
Combine shrimp with 1 teaspoon each of sesame oil and
honey in a medium, ovenproof pan. Add cayenne pepper
to taste.
Lay the shrimp flat. Broil for 2 minutes per side, or until
lightly cooked. Transfer to a plate and set aside.
Heat a small non-stick skillet over medium heat and add
the remaining teaspoon of sesame oil. Pour in the eggs.
Cook undisturbed for about 2 minutes, or until set. Flip
and cook until just set on the second side, for about 1 more
minute. Transfer to a board and cut into strips.
In a small bowl, combine the soy sauce and rice wine
vinegar with the remaining ½ teaspoon honey. Fold the
sesame seeds and edamame into the rice.
Serve the rice in bowls topped with the egg strips, shrimp,
and avocado. Place the soy-vinegar mixture in a small
bowl and use at the table for drizzling.
50FAT-BURNING
MEALS

Middle-Eastern Miracle Kebab (332 cal)
Makes: 2 servings
Calories: 332
Total Fat: 3g
Cholesterol: 7.2 mg
Carbohydrates: 61g
Protein: 19g
Ingredients
625mL water
200g red lentils
1 wedge of red cabbage, small
½ head of iceberg lettuce
50g breadcrumbs
6 wholewheat pita bread
2 Portobello mushrooms
1 Tbsp. Flora margarine
4 cloves garlic
1 onion
1 tsp. cumin, ground
1 tsp. coriander, ground
1 tsp. paprika
1 tsp. black pepper
½ tsp. chili powder
½ tsp. salt
2 egg whites
Chili Sauce Ingredients:
2 cloves garlic
1 red pepper
2 tomatoes
3 red chillies
½ red onion, small
2 Tbsp. red wine vinegar
2 tsp. sugar, or to taste
1 tsp. salt, or to taste
Directions:
Peel the onions and garlic. Finely chop both and mix in a frying pan with just a
drop of olive oil. Cook over medium-high heat for about 7 minutes, or until
golden brown.
Combine the ground coriander, cumin, chilli powder, salt, pepper, and paprika
into a bowl.
Chop Portobello mushrooms into cubes Add to the pan along with margarine.
Stir over medium-high heat until mushrooms release juices. Add in the lentils,
spices, and tomato paste.
Add water, turn the heat down to medium, and continuously stir for 9 minutes,
or until lentils soften.
Process the mixture using food processor and let cool. Add in egg whites and
breadcrumbs. Combine everything by turning the food processor on and off
quickly every couple times.
Preheat your oven to 175°C. Line a baking tray using aluminium foil. Press the
kebab filling in and leave in the oven for 70 minutes.
Directions for Sauce:
Peel and chop garlic and onions. Remember to seed the pepper and chillies
unless you want your sauce really hot. Chop both and then toss in frying pan
with onion, garlic, and olive oil.
Fry over medium-high heat for 7 minutes and then add in chopped tomatoes.
Stir until tomatoes soften, and then add tomato paste, salt, vinegar, and sugar.
Use the food processor again to smoothen the mixture, and then strain through
a sieve.
Slice lettuce, cabbage, cucumbers, and tomatoes.
After 70 Minutes:
Remove the filling from the oven and let cool for about 30-45 minutes. NOTE:
Don’t touch it any earlierb than 30 minutes, or else it will crumble when you try
to slice.
After 30-45 minutes, slice it into 1cm-thick pieces.
Line the pita with the cabbage, lettuce, and tomato slices. Add the filling and
slather with hot sauce.
50FAT-BURNING
MEALS
>>Click Here To Learn How Magda Burned All Her Body Fat Within a

Cuban Sandwich (394 cal)
Makes: 1 serving
Calories: 394
Total Fat: 9g
Cholesterol: 9.3 mg
Carbohydrates: 53g
Protein: 24g
Ingredients
2 oz. lean pork loin, sliced
1 slice of low-sodium baked ham
1 pc. Whole wheat baguette (6”) cut in half
(about 2oz)
1 large Portobello mushroom, stem removed
1 red onion, small, peeled and sliced
1 Tbsp. light mayonnaise
1 Tbsp. 0% fat Greek yogurt
1 Tbsp. sweet pickle relish
½ tsp. olive oil
Directions:
Heat up a large skillet or griddle over high heat.
Add oil, mushroom, and onion. Cook for 8 to 10
minutes, stirring occasionally, or until onion
begins to brown and mushrooms are thoroughly
cooked.
If onion begins to stick, add 1 tablespoon of water.
Spread yogurt, mayo, and relish on one side of the
baguette. Top with sliced pork loin and ham.
Spoon onion on top. Cut Portobello mushroom in
half and layer on top of the onion.
Top it all off with the remaining piece of baguette
and place sandwich back on griddle or skillet.
Press
sandwich together using sandwich press or heavy
top. Cook pressed sandwich over low heat for 1
minute, turning the sandwich over until both sides
are lightly brown.
Serve warm.
50FAT-BURNING
MEALS

Black Bean-Almond Pesto Chicken (516 cal)
Makes: 1 serving
Calories: 516
Total Fat: 19.2g
Carbohydrates: 38g
Protein: 47.5g
Ingredients:
¼ cup fresh basil
¼ cup cherry or grape tomatoes, quartered
½ cup brown rice, cooked
½ cup large zucchini, thinly sliced
2 Tbsp. almonds, silvered
2 Tbsp. black beans
2 tsp. extra light olive oil
1 clove of garlic, chopped
1 boneless chicken breast, skinned (about 6oz.)
Directions:
Preheat oven to 400°.
In a food processor or mini-chopper, blend almonds, basil,
garlic, beans, 1 teaspoon of olive oil and 1/8teaspoon of
salt. Process until mixture is completely combined, but still
chunky.
Heat a small skillet over high heat. Add the remaining
teaspoon of oil. Sprinkle chicken with remaining 1/8
teaspoon of salt.
Cook chicken in small skillet for 2 to 3 minutes, or until it
browns all over. Move the chicken to the side and add in
zucchini and tomatoes.
Top chicken and vegetables with pesto, and then cover and
bake for 12 to 14 minutes, or until chicken is thoroughly
cooked. Let cool for 5 minutes, and then slice chicken.
In an airtight container, combine the brown rice, chicken,
and vegetables. Refrigerate until ready to serve.
NOTE: Before serving, microwave meal on high 2 to 3
minutes.
50FAT-BURNING
MEALS

Miso Beef and Noodles (398 cal)
Makes: 4 servings
Calories: 398
Total Fat: 8g
Cholesterol: 8.1 mg
Carbohydrates: 56g
Protein: 25g
Ingredients:
4 garlic cloves, minced
4 scallions, chopped
2 carrots, peeled and thinly sliced
2 cups packed baby spinach leaves
2 cups low-sodium beef broth
2 cups water
¼ cup cilantro, chopped
½ lbs flank steak, thinly sliced
2 Tbsp. mellow white miso paste
1 Tbsp. canola oil
½ lb shiitake mushrooms, thinly sliced (discard
stems)
6 oz. Asian noodles (like udon or ramen)
cooked according to package directions
Directions:
Place the flank steak on a plate. Rub the miso,
garlic, and cilantro over the meat and set aside.
Heat a large stockpot over high heat and add
the oil. Add the steak and cook for 2 to 3
minutes, or until the meat begins to brown on
the outside. Transfer to a plate.
Add in the carrots, mushrooms, and scallions
and continue to cook over high heat for 3 to 4
minutes, stirring often, or until the mushrooms
start to soften. Add broth and water.
Bring the heat down to low. Add the noodles,
and cover. Cook for 2 to 3 minutes longer,
stirring occasionally, or until the noodles are
cooked through, and then add the spinach
leaves.
Return meat to the pot and serve immediately.
50FAT-BURNING
MEALS

50FAT-BURNING
MEALS
Twice-Cooked Potato Skins (398 cal)
Makes: 4 servings
Calories: 398
Total Fat: 11g
Carbohydrates: 25g
Protein: 32g
Ingredients:
8 cups romaine lettuce, shredded
4 baking potatoes (large, or about 2 lbs)
4 scallions, thinly sliced
2 cups baby spinach, thinly sliced
½ cup fat-free Greek yogurt
⅓ cup reduced-fat sour cream
½ cup crumbled feta cheese
1 Tbsp. olive oil
2 Tbsp. dried onion
1 tsp. hot sauce
½ tsp. garlic powder
4 oz. turkey bacon, chopped
¼ lbs. 7% lean ground turkey
Directions:
In a large stockpot, pour in about 3" water and
bring to a boil. Add in the potatoes and cook for 15
minutes, or until tender enough to spear with fork.
Remove the potatoes and transfer to a cutting board.
Cut in half lengthwise, scoop out the centers, and
place the filling into a large bowl. Add in the
spinach, yogurt, sour cream, and hot sauce. Mash
with a fork to break up the potatoes until fairly
smooth and set aside.
Preheat the oven to 400ºF. Warm the oil in a medium
skillet over medium heat. Add the skins and cook for
2 to 3 minutes per side, or until brown. Transfer to a
baking sheet lined with aluminum foil. In the same
skillet, add the bacon, turkey, garlic powder, and
dried onion. Cook for 4 to 5 minutes, stirring often
until it's no longer pink.
Using a spoon, place the turkey mixture over the
hollow side of the skins. Top with the mashed-
potato mixture and scatter with the cheese and
scallions. Bake for 10 to 15 minutes, or until the
topping is hot.
Serve immediately over the lettuce.

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