Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (2 page)

The first meal of the day is the most important. You need to fuel your body so you’ll have enough energy, and for you to be able to keep hunger at bay; hunger after all is one of the reasons many dieters end up binging. You see, by 11AM, your body would have used up its reserved fuel. You will begin to crave for just about anything you see in the cafeteria; this leads to overeating. One trick for a faster way to prepare your breakfast is to make power drinks or smoothies in the morning. They are filled with protein, good carbs and energy to fuel your day.

Calories: 88/serving

Fat: 5g /serving

Carbohydrates: 2.1g/ serving

Dietary Fiber: 1.2g /serving

Recipe Serves: 8 people

Ingredients

• Cooking spray (for coating the muffin pan)
  
• 1 package frozen spinach
  
• 3/4 cup cheddar cheese
  
• 3 eggs
  
• 1/4 cup green bell pepper
  
• 1/4 cup diced onions
  
• 3 drops hot sauce (optional)
  

Directions

1. In a microwavable dish, add the frozen spinach; microwave for 2 and ½ minutes.
   
2. Drain the excess liquid from the spinach leaves; transfer into a large bowl.
   
3. In the same bowl, add the eggs, onions, bell pepper, cheese and hot sauce.
   
4. Mix the ingredients and pour into the muffin pan,
   
5. Bake for 20 minutes at 350 degrees F; serve right away.
   

Calories: 127/serving

Fat: 7.4g /serving

Carbohydrates: 2.9g /serving

Dietary Fiber: 0.7g /serving

Recipe Serves: 10 people

Ingredients

• 1/4 teaspoon black pepper
  
• 1 cup half-and-half
  
• 12 ounces turkey bacon
  
• 1 teaspoon baking powder
  
• 1 teaspoon fresh parsley flakes
  
• 12 ounces Romano cheese (shredded)
  
• 8 eggs
  
• 1/8 teaspoon white pepper
  
• 1/4 cup diced red pimientos
  
• 1 teaspoon salt
  
• 1/4 teaspoon ground nutmeg
  

Directions

1. In a large bowl, add the pimientos, half-and-half, eggs, and spices; fold in the turkey bacon and chees.
   
2. Pour the egg mixture into the pan and bake for about 40 minutes at 350 degrees F.
   
3. Remove the quiche and serve immediately to enjoy.
   

Calories: 67/serving

Fat: 1.5g /serving

Carbohydrates: 7.2g /serving

Dietary Fiber: 1.1g /serving

Recipe Serves: 4 people

Ingredients

• 1 teaspoon onion
  
• 1 large egg
  
• 1/8 teaspoon salt
  
• Ground nutmeg
  
• 1/8 teaspoon pepper
  
• ½ lb. sweet potato
  
• 1/4 cup all-purpose flour
  
• Cooking spray
  

Directions

1. In a small bowl, combine peeled and shredded sweet potatoes, potatoes, all-purpose flour, pepper, salt, egg and nutmeg.
   
2. In a large skillet, grease with cooking spray and add all the ingredients.
   
3. Toss ingredients to coat the vegetables with the all-purpose flour and cook for about four minutes.
   
4. Flatten the cooked sweet potatoes and constantly stir until golden brown.
   
5. Serve on a plate and enjoy!
   

Calories: 92/serving

Fat: 1.6g /serving

Carbohydrates: 5.5g /serving

Dietary Fiber: 1.3g /serving

Recipe Serves: 10 people

Ingredients

• ½ cup whole grain pastry flour
  
• 1 and ½ cup yellow cornmeal
  
• ¼ teaspoon baking soda
  
• ¼ cup canola oil
  
• 1 cup plain yogurt (fat-free)
  
• 4 chopped scallions
  
• 2 egg whites
  
• ½ teaspoon salt
  
• 1 and ¾ teaspoon baking powder
  
• ¾ cup corn kernels
  
• 1 large red bell pepper
  
• 1 large egg
  
• ⅛ teaspoon freshly ground black pepper
  

Directions

1. In a skillet, warm 2 tablespoons of canola oil and cook the bell peppers.
   
2. Add the chopped scallions and remove skillet from heat; allow it to cool for 5 minutes.
   
3. In a large bowl, mix the corn meal, salt, baking powder, and freshly ground black pepper.
   
4. In a medium-sized bowl, add the baking soda, yogurt, egg whites, egg, and ¼ cup of canola oil.
   
5. Add the corn and bell pepper mixture; combine the dry ingredients and fold to keep mixture moist.
   
6. Spoon the batter into the muffin cups and bake for 30 minutes at 350 degrees F.
   
7. Allow the muffins to cool on a wire rack for 5 minutes and serve.
   

Calories: 84/serving

Fat: 3.3g /serving

Carbohydrates: 8.6g /serving

Dietary Fiber: 0.5g /serving

Recipe Serves: 4 people

Ingredients

• 2 slices lean ham
  
• 2 teaspoons soy sauce (low sodium)
  
• 2 slices country bread
  
• 2 large Portobello mushrooms
  
• 2 teaspoons olive oil (extra-virgin)
  
• 2 tablespoons Parmesan cheese
  
• 1 garlic clove
  
• Cooking spray
  

Directions

1. Preheat your grill to medium heat and spray the rack with cooking spray.
   
2. Grill the mushrooms for 5 minutes; transfer to a plate.
   
3. Cut the bread into halves and grill for 1 minute.
   
4. Rub the bread with a clove of garlic and drizzle olive oil.
   
5. In a small pan, sauté the mushrooms in olive oil; coat with soy sauce.
   
6. Top each bruschetta with ham and parmesan cheese and top it with the mushrooms.
   

Calories: 67/serving

Fat: 1.5g /serving

Carbohydrates: 8.6g /serving

Dietary Fiber: 1.1g /serving

Recipe Serves: 6 people

Ingredients

• 1 can crushed pineapple
  
• 3/4 cup almond milk
  
• 1 cup shredded carrot
  
• 1 teaspoon ground cinnamon
  
• 1 cup wheat bran flakes cereal
  
• 1 teaspoon baking soda
  
• 1 and 3/4 cups all-purpose flour
  
• Cooking spray
  
• 1 and 1/2 tablespoons coconut oil
  
• 2 tablespoons water
  
• 1 teaspoon baking powder
  
• 1 large egg
  

Directions

1. Prepare the muffin tin cups by greasing it with cooking spray.
   
2. In a large bowl, mix the baking powder, all-purpose flour, cinnamon and baking soda.
   
3. In a small bowl, combine the beaten egg, almond milk, cereals, crushed pineapples with juice and the butter; set it aside for five minutes.
   
4. In a small saucepan, bring the carrots and water to a boil then remove when carrots soften.
   
5. Drain the saucepan from water and set aside the carrots in a small plate.
   
6. In a large bowl, add the cereal mixture, flour mixture and carrots then spoon them in muffin cups.
   
7. Bake in the oven for 22 minutes at 350 degrees F.
   
8. Remove the muffins and serve the muffins; garnish with carrot shreds and cinnamon powder.
   

Calories: 87/serving

Fat: 8g /serving

Carbohydrates: 0.7g/ serving

Dietary Fiber: 2g /serving

Recipe Serves: 4 people

Ingredients

• 1/4 teaspoon minced garlic
  
• 3 tablespoons fat-free ricotta cheese
  
• 2 tablespoons olive oil
  
• Salt & pepper (to taste)
  
• 1/4 cup frozen spinach
  
• 2 eggs
  

Directions

1. In a skillet, heat the olive oil and sauté the garlic and spinach leaves.
   
2. Add the almond milk and ricotta cheese; mix well.
   
3. Flip the crepe in half and serve immediately.
   
4. Garnish with parsley and enjoy!
   

Calories: 170/serving

Fat: 14g /serving

Carbohydrates: 9.7g/ serving

Recipe Serves: 6 people (2 servings per head)

Ingredients

• 1/2 cup cream cheese frosting
  
• 1/2 cup walnuts
  
• 1 box carrot cake mix
  
• 3 tablespoons canola oil
  
• 1 egg
  
• 1/2 cup raisins
  
• 1 package cream cheese
  

Directions

1. Preheat your oven to 400 degrees F and line a baking tray with parchment paper.
   
2. In a large bowl, mix crumbled cheese, eggs, raisins, oil and walnuts.
   
3. Knead the dough on the baking tray and divide it into half.
   
4. Shape dough into balls and bake them for 19 minutes; remove from the parchment paper and transfer on a plate.
   
5. Allow the scones to cool for 10 minutes.
   
6. Meanwhile, melt the cream cheese frosting by popping it in the microwave for 15 seconds.
   
7. Transfer the scones on a plate, drizzle the frosting and serve.
   

Calories: 115/serving

Fat: 3.9g /serving

Carbohydrates: 2.5g/ serving

Recipe Serves: 4 people

Ingredients

• 3/4 cup seeded tomato (diced)
  
• 1/4 cup green onions (sliced)
  
• 1/8 teaspoon black pepper
  
• 3 large eggs
  
• 1/4 cup fat-free milk
  
• Cooking spray
  
• 1/4 cup green bell pepper (chopped)
  
• 1 1/2 cups egg substitute
  
• 1/8 teaspoon hot sauce
  

Directions

1. In a large skillet with cooking spray and add the onions, bell peppers and tomatoes.
   
2. When the vegetables become tender, remove the skillet from the heat and set it aside.
   
3. In a large bowl, combine the egg substitute, milk, pepper, hot sauce and eggs.
   
4. In a saucepan, add the egg mixture and cook it.
   
5. Stir in the vegetables from the skillet and mix it with the eggs.
   
6. When the eggs are already cooked, remove the saucepan from the heat and transfer the contents into a plate.
   

Calories: 86/serving

Fat: 3.5g /serving

Carbohydrates: 9g/ serving

Recipe Serves: 5 people

Ingredients

• 3 egg whites
  
• 3/4 cup enchilada sauce (from a can)
  
• 1 can black beans
  
• Hot pepper sauce
  
• 2 cloves garlic
  
• 2 cans diced green chili
  
• 1/2 cup green onions
  
• 2 tablespoons all-purpose flour
  
• 1 tablespoon cilantro
  
• 1/2 cup milk
  
• 3 egg yolks
  
• Bottled salsa
  
• Sour cream
  

Directions

1. Preheat your oven to 325 degrees F.
   
2. Grease a baking dish with cooking spray and add the cheddar cheese, enchilada sauce, black beans, green onions, green chili peppers, garlic and a few drops of hot sauce.
   
3. In a medium-sized bowl, whisk the eggs with an electric mixer until its tips curl then set aside.
   
4. Prepare a large bowl and combine your whisked egg yolks and flour.
   
5. In a baking dish, add into the egg yolk mixture the following ingredients like milk, cilantro and beaten egg whites.
   
6. Pop the dish in the oven for 45 minutes and once the eggs are done, let it cool for 15 minutes.
   
7. Serve the Baked Eggs Southwestern Style on a plate and add a side dish of salsa and sour cream.