Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (6 page)

Calories: 102/serving

Fat: 6.6g /serving

Dietary Fiber: 2.5g /serving

Carbohydrates: 9g/ serving

Recipe Serves: 4 people

Ingredients

• 6 large black olives (pitted)
  
• 2 tablespoons lemon juice
  
• 1 tablespoon olive oil (extra-virgin)
  
• ½ teaspoon dried oregano
  
• ¼ cup feta cheese (reduced-fat)
  
• 3 cups romaine lettuce
  
• ¼ teaspoon black pepper
  
• 1 garlic clove
  
• 1 mini cucumber
  
• 1 large tomato
  
• 1 onion (halved)
  
• 1 red bell pepper
  
• ¼ cup fresh parsley leaves
  

Directions

1. In a large salad bowl, toss all the ingredients except for the feta cheese; set aside.
   
2. To prepare the dressing, whisk the black pepper, garlic, lemon juice, garlic and oil in a bowl.
   
3. Pour the dressing on the mixed greens and toss well.
   
4. Once the salad is fully coated with the dressing, top with crumbled feta cheese and enjoy.
   

Calories: 81/serving

Fat: 0.6g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 8 cups small romaine lettuce leaves
  
• 1 cup whole grain bread (cubed)
  
• 3 tablespoons chicken broth (reduced-sodium)
  
• 1 tablespoon olive oil (extra-virgin)
  
• 1 teaspoon cider vinegar
  
• 1 tablespoon parsley (chopped)
  
• 1 small garlic clove
  
• 1 teaspoon anchovy paste
  
• 2 tablespoons Parmesan cheese (grated)
  
• ¼ teaspoon salt
  
• 1 tablespoon mayonnaise (reduced-fat)
  
• 1 teaspoon Dijon mustard
  
• A pinch of black pepper
  

Directions

1. In a small baking bowl, put the bread cubes and bake in the oven for 10 minutes at 350 degrees F.
   
2. In a medium-size bowl, add the pre-mashed garlic, salt, 1 tablespoon of parmesan cheese, mayonnaise, oil, vinegar, parsley, pepper, anchovy paste and garlic paste.
   
3. In a bowl, add the croutons and romaine lettuce; toss with the dressing.
   
4. Top with parmesan cheese and serve into smaller plates.
   

Calories: 90/serving

Fat: 4.7g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 12 people

Ingredients

• 1/2 yellow onion (sliced thinly)
  
• 2 tablespoons coconut or canola oil
  
• 1 tablespoon fresh ginger (grated)
  
• Kosher salt (to taste)
  
• 2 tablespoons curry powder
  
• 1/2 lb.  Butternut squash (peeled and diced into large chunks)
  
• 2 tablespoons tomato paste
  
• 4 cups of chicken stock
  
• 1 tablespoon thyme (minced)
  
• 1 tablespoon garlic (grated)
  
• 2 teaspoon Worcestershire sauce
  
• 1 can of tomato (diced)
  
• 1/2 lb. of sweet potato (peeled and diced into large chunks)
  
• Black pepper (freshly ground)
  
• 1 can of coconut milk
  
• Cooked chicken meat
  
• 2 tablespoons red wine vinegar
  
• 1/3 cup almond butter
  
• 1/2 cup cilantro (roughly chopped)
  
• 6 green onions (thinly sliced)
  
• 1/2 cup coarsely toasted almonds (chopped)
  

Directions

1. In a large heavy-bottomed pot, warm coconut oil and add the sliced onions; season with a pinch of salt.
   
2. Combine the sweet potato and squash; season the mixture with kosher salt and black pepper.
   
3. Cook the sweet potato and squash for about 7 minutes.
   
4. Stir occasionally to prevent sticking to the bottom of the pot.
   
5. In a pot, add tomato paste, garlic, curry powder, ginger, Worcestershire and thyme.
   
6. Stir in the tomatoes with chicken stock, juices, chicken meat, coconut, almond butter, and a few pinches of salt; simmer for 20 minutes.
   
7. Stir in green onions, red wine vinegar, cilantro and cook for 2 minutes.
   
8. Season accordingly to taste with salt and red wine vinegar.
   
9. Garnish with scallions and toasted almonds.
   

Calories: 97/serving

Fat: 9.7g /serving

Dietary Fiber: 0.9g /serving

Carbohydrates: 3.2g/ serving

Recipe Serves: 6 people

Ingredients

• 1/2 cup black olives 
  
• 1 head romaine lettuce
  
• 2 tablespoons white wine vinegar
  
• Salt and pepper
  
• 1/4 cup of olive oil
  
• 1 can tuna in oil
  
• 1 can chickpeas
  
• 2 cups fresh curly parsley
  
• 1/2 red onion
  

Directions

1. In a salad bowl, add vinegar, salt and pepper; whisk to emulsify.
   
2. Add the rest of the ingredients and toss to combine.
   
3. Refrigerate for 30 minutes and serve chilled.
   
4. Enjoy!
   

Calories: 126/serving

Fat: 8.2g /serving

Dietary Fiber: 4.5g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 2 chicken breasts
  
• 2 tablespoons tomato sauce
  
• 1/4 cup black olives
  
• 1/2 teaspoon oregano leaves
  
• 1/4 teaspoon salt
  
• ½ cup green bell pepper
  
• 1 tablespoon light butter
  
• ½ cup yellow bell pepper
  
• 2 medium zucchini
  
• ½ cup red bell pepper
  

Directions

1. Preheat your oven to 250 degrees F.
   
2. In a bowl, add the chicken breast and sprinkle it with salt.
   
3. In a foil wrap, add the zucchini slices and assorted bell peppers.
   
4. Top the vegetable mixture with the chicken, oregano, butter, tomato sauce and olives.
   
5. Wrap the foil and bake for 30 minutes.
   
6. Unwrap the foil and serve immediately.
   

Calories: 93/serving

Fat: 2.7g /serving

Dietary Fiber: 2.4g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 8 people

Ingredients

• 1 diced onion
  
• 1 tablespoon coconut oil
  
• 4 cups vegetable broth
  
• 4 diced bell peppers
  
• 1 cup mashed sweet potato
  
• Lemon juice
  
• 1 teaspoon cumin
  
• 2 tablespoons thyme
  
• Salt and Pepper (to taste)
  

Directions

1. In a large saucepan, add coconut oil and sauté the onions and peppers until soft.
   
2. In a food processor, purée the sweet potato, cumin, peppers and 2 cups of stock.
   
3. Simmer the soup for 20 minutes and add the fresh thyme, lemon juice.
   
4. Serve in a bowl and enjoy!
   

Calories: 81/serving

Fat: 3.9g /serving

Dietary Fiber: 2.9g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 4 people

Ingredients

• 4 large ripe tomatoes
  
• 5 garlic cloves
  
• 1/2 medium yellow onion
  
• 1 tablespoon olive oil
  
• 1 and 1/2 cups vegetable broth
  
• 1 tablespoon chopped parsley (set aside a pinch for garnish)
  
• 2 tablespoons tomato paste
  
• Salt and pepper
  

Directions

1. Preheat your oven to about 350 degrees F.
   
2. On a rimmed baking sheet, spread tomatoes and onions.
   
3. Drizzle with the salt, pepper, olive oil, and chopped parsley.
   
4. With your hands, toss the vegetables gently.
   
5. Tuck them into the tomato to prevent garlic cloves from burning.
   
6. Roast it for about 40 minutes or until the tomatoes shrink by half.
   
7. Remove and let it cool down.
   
8. In a large pot, warm the vegetable stock and add the tomato paste.
   
9. Add the ingredients into the broth and simmer for about 10 minutes.
   
10. To puree in a food processor until the soup becomes smooth.
    
11. Add more salt and pepper to taste.
    

Calories: 147/serving

Fat: 5.6g /serving

Dietary Fiber: 1.9g /serving

Carbohydrates: 9.2g/ serving

Recipe Serves: 6 people

Ingredients

• 1 can black beans
  
• 2 cans of kidney beans
  
• 2 and 1/2 tablespoons chili powder
  
• 1/2 teaspoon crushed red pepper flakes
  
• 1 can of tomato paste
  
• 1 cup tomato juice
  
• 1 small sweet onion
  
• 1/2 teaspoon black pepper
  
• 2 and 1/2 cups of water
  
• 1 pound lean ground turkey
  
• 1 diced tomatoes
  
• 1 teaspoon kosher salt
  

Directions

1. In a skillet, add onions and turkey; cook until meat is done.
   
2. Transfer the cooked turkey, onions and the rest of the ingredients into a slow cooker.
   
3. Cook on low heat for about 6 to 8 hours.
   
4. Serve the think soup in a bowl and garnish with diced onions parmesan cheese.
   

Enjoy a light meal during dinner in order to aid your body digest food properly and not store fat during immobile hours.

Calories: 77/serving

Fat: 3.5g /serving

Dietary Fiber: 2.6g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 6 people

Ingredients

• 1 and 1/3 cups fried onions
  
• 4 cups cooked cut green beans
  
• 1/4 cup chopped red pepper
  
• A dash of ground black pepper
  
• 1/2 cup milk
  
• 1 can mushroom soup
  

Directions

1. Preheat your oven to 350 degrees F.
   
2. In a casserole, stir in the milk, black pepper, beans, 2/3 cups of onions and mushroom soup.
   
3. Bake for 25 minutes and add the remaining onions; bake for 5 minutes more until the onions turn golden brown.
   
4. Serve on a plate and enjoy!
   

Calories: 25/serving

Fat: 0.1g /serving

Dietary Fiber: 1.5g /serving

Carbohydrates: 5.6g/ serving

Recipe Serves: 3 people

Ingredients

• 1 and 1/2 cup steamed broccoli
  
• 2/3 cup parsnips
  
• 1 tablespoon lemon juice
  
• 5 ounce wild Atlantic salmon
  
• 1 teaspoon dill
  

Directions

1. Preheat your oven to 225 degrees F.
   
2. In a baking dish, layer on the salmon slices, add lemon juice and sprinkle a teaspoon of dill.
   
3. Bake for about 15 minutes and remove from the oven once the salmon turns flaky.
   
4. Serve on a plate and add the steamed parsnip and broccoli on the side.