Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs

BOOK: Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs
6.67Mb size Format: txt, pdf, ePub








By: Robert Edeson


Copyright 2016 by Robert Edeson - All rights reserved.




All Rights Reserved. This guide may not be reproduced or transmitted in any form without the written permission of the publisher. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.



“Lose weight the proper way and do your darnedest to make sure the weight does not come back”
is the mantra of a lot of dieters. However, more often than not, after they feel that they are done with their chosen diet program, the weight starts to creep in. What are they doing wrong? This book is the answer to that longtime dilemma. It contains tried and tested strategies on how you can lose weight by changing your lifestyle! The Change your Biology Cookbook is designed to help you cut the calories and fat without ending up fainting due to starvation, and without succumbing to cravings due to feelings of deprivation.


Obesity has plagued many Americans. Fast food joints are everywhere and it’s understandable that some people find it difficult to say no to comfort food. With this ebook though, you will learn techniques devleoped by the weight management expert who have created this life changing diet. There IS a way to curb weight gain – and lose weight


The first chapter will get you to understand how this diet started and why it is trending across the globe as the most effective diet program. You’ll gain an understanding of why you are having those cravings that often lead to overeating and the depressing weight gain. Finally, this diet program is here to help you change your eating habits in a natural way; no starvation, no skipping of meals and definitely, no slimming pills to take! It will show you that your genetic makeup and your current weight are not interconnected all.


And to help you prepare your meals around the diet program, you will benefit from a new eating habit that you will introduce to your body. There are over 50 recipes for breakfast, lunch, dinner, and snacks that you will surely love. Not only do they taste so heavenly, they will keep you full without the guilty feeling after eating.


It is time to change your lifestyle with a natural diet that will surely improve your health. Good Luck and start eating right!

Table of Contents


Chapter 1. The Evolution of the
Change Your Biology

Chapter 2. Change Your Biology Nutritional Shopping List

Chapter 3. CYB Breakfast Recipes

Spinach Cheesy Quiche

Grab Loraine, Quiche and Go!

Sweet Potato Cakes with Onions, Nutmeg

Scallions, Corn and Red Bell Pepper Muffin

Grilled Country Bruschetta with Ham and Mushrooms

Pineapple-Cinnamon and Carrot Bran Muffins

Ricotta and Spinach Morning Crepe

Carrot and Walnuts Scones

Viva España Scrambled Eggs

Baked Eggs Southwestern Style

Shrimp-Artichoke Italian Omelet

Mini Turkey Sausage and Mushrooms Quiche

Goat Cheese, Bell Pepper, Oregano Frittata

Pineapple Yogurt Smoothie with Chia and Oats

Baked Turkey Sausage Cheesy Ciabatta

Kale and Celery Smoothie

Kale-Strawberry-Lime Smoothie

Spinach and Banana Smoothie

Pumpkin Smoothie

Banana-Apple Vanilla Almond Smoothie

Ginger-Cacao Smoothie with Brussels Sprouts

Kale-Banana Smoothie with Coconut Flakes

Chapter 4. CYB Lunch Recipes

Cinnamon Crusted Chicken-Filled Pitas

Chicken Skewers with Low-Fat Yogurt

Chicken Whole-Wheat Fajitas with Salsa

Pork Tenderloins in Sesame Oil and Fresh Ginger

Steak with Arugula and Mustard Whole Grain Sandwich

Crusted Mozzarella Chicken Nuggets

Ranch Chicken Fajita Wraps

Asparagus Linguini Pasta

Fettuccine with Asparagus

Green Beans, Red Cabbage and Cheesy Gorgonzola Ziti

Cold Sesame Peanut Spaghetti Salad

Italian Chicken Sausage with Spinach and Chili Flakes Pasta

Chapter 5. CYB Soup and Salad Recipes

Honey-Mint Salad with Blueberries, Grapefruit and Blood Orange

Grape, Cucumber and Kale Salad

Mango-Arugula Salad Topped with Smoked Turkey Strips

Cajun-Grilled Chicken with Mix Greens Salad

Orange, Cabbage and Tofu Salad with Balsamic Vinegar Dressing

Goat Cheese Salad with Mixed Greens

Olives, Tomatoes and Cucumber Salad in Balsamic Dressing

Caesar Salad with Anchovy Dressing

Chicken Soup with Curry and Squash

Tuna with Chickpeas, Olives and Romaine Lettuce Salad

Chicken Breast Tomato-Zucchini Salad

Bell Peppers, Thyme and Sweet Potato Soup

Tomato, Parsley and Garlic Soup

Roadhouse Skinny Chili Soup

Chapter 6. CYB Dinner Recipes

Golden Kiss Green Beans

Salmon with Parsnips, Broccoli and Dill

Scallops with Squash and Kale

Crushed Walnut-Oat Black Bean Burger

Cheesy Sweet Potatoes and Mushroom Casserole

Stuffed Chicken Breasts with Strawberry Almond Filling

Sautéed Garlic Shrimps with Lemon and Mashed Cauliflower

Grilled Filet Mignon and Mint-Soy Sauce with Salad Greens

Spicy Breaded Fish Fillet with Capers and Lemons

Asparagus, Corn and Pinto Bean Skillet

Mixed Vegetables Soup with Beef Strips

Broccoli with Celery and Coconut Milk Soup

Chapter 7. CYB Snack Recipes

Broccoli, Carrots with Feta and Red Pepper Dip

Celery and Yellow Onion Citrus Chicken

Cinnamon-Vanilla Pumpkin Cupcakes


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Chapter 1. The Evolution of the
Change Your Biology


There was a time that many people believe that the best path to reversing weight gain involves pills and crash diets. However, over time, those people noticed that the weight rebound is drastic, prompting the dieter to either start all over again or leaving them so disheartened that they stop dieting once and for all. With today’s recent news about the ill-effects of obesity and other weight-related ailments, doctors have spent enormous time and money to come up with a breakthrough solution in weight management.

According to the Louis J. Aronne, M.D, the man behind the Change your Biology Diet, weight gain is brought about by several biological factors. He explained that if someone over ate starchy, sweet and even highly processed foods, no matter how intensive the workout may be, weight gain is always present. His specially designed weight loss program can reverse the effect of eating too much. All the dieter needs to understand is the right kind of food to eat that will minimize weight gain.

Dr. Aronne also added that the food must come from a list he picked out. These foods were selected based on research and experiments if they will add to weight gain or deter weight gain. He even highlighted the importance of knowing the proper carbohydrates to include in the diet.

Keep Your Eyes on the Good Carbohydrates

Not all carbohydrates are bad for your health. Keep in mind that your body needs food that consists of dietary fibers which in turn, is converted to carbohydrates. Dr. Aronne understands that most people struggle with diets because they feel deprived; he says that you may have bad carbohydrates like pastries and rice every once in a while. You may occasionally eat these foods since his diet program will teach you how to balance food intake; it will prevent overeating or bingeing in the future.

Simple carbohydrates will have to take the backseat for the first two weeks of your 30-day diet. It will be difficult at first but once you get over the initial shock, you will eventually reduce your cravings for potatoes, cookies, cake, chips, white bread, regular pasta and white rice. If you feel that taking sugary or sweet foods from your daily meals is the end of you, choose fruits or honey.

Complex carbohydrates, on the other hand, are good for you since they are a good source of energy. These good carbohydrates are also high in fiber; they will make you feel satiated for a long time. It is advisable that you include fruits, nuts, legumes, non-starchy vegetables, whole-grain pasta and bread in your meals.

Chapter 2. Change Your Biology Nutritional Shopping List


The recipes in the succeeding chapters include information on calorie, carbohydrate, fat and dietary fiber counts. In order to lose weight when following the Change your Biology Diet, remember that you need to consume 300 calories per meal.  Whereas fat intake is up to 10g, and carbohydrates should be below 9g. The dietary fiber is at a normal rate of 5g the most. This is based on a 2,000 calorie diet which guarantees weight loss after 7 days.

Keep in mind that for you to gain one pound, you need to eat 3,500 calories. If you were not on any diet, 3,500 calories per meal is not easy to notice after a few slices of pizza, burger, fries, slice of cake and your favorite Frappuccino.

Therefore, it is easier to stick with these food items whenever you prepare your meals. In short, please stay away from too much salt, sugar and alcoholic beverages. Here is a Change Your Biology Nutritional Shopping List for you to remember.





Caffeinated Coffee



Whole milk yogurt

Ricotta cheese

Feta cheese


Cheddar cheese

Parmesan cheese


Cottage cheese


Coconut Milk

Cream cheese


Bread, Beans and Nuts

Saltine Crackers



Peanut Butter

Whole-wheat bread





Whole-wheat toasts

Whole-wheat pasta


Fish and Meat

Beef jerkies

Canned chicken

Canned tuna







Fruits and Vegetables




              Canned beans



              Dill pickles





              Green beans














Salad greens

Sweet Potatoes (they are starchy as white potatoes)


Butternut squash



Beef broth

Chicken broth

Hot sauce


Soy Sauce



Balsamic vinegar

Apple cider vinegar

Red wine vinegar




              Coconut oil

              Olive oil



              Cocoa powder

              Flax seeds


              Sesame seeds


              Raw honey

Stevia sugar substitute
Brown Sugar (Muscovado)

BOOK: Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs
6.67Mb size Format: txt, pdf, ePub

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