5 Pounds: The Breakthrough 5-Day Plan to Jump-Start Rapid Weight Loss (and Never Gain It Back!) by Harley Pasternak

Author:Harley Pasternak [Pasternak, Harley]
Language: eng
Format: epub
Publisher: Rodale Books
Published: 2015-03-03T00:00:00+00:00

WHAT’S ON THE SNACK MENU?

With snacks being such an important component of My 5, they must be tasty and filling, plus combine protein and fiber. The following suggestions cover all bases. Each contains roughly 150 calories and at least 5 grams of fiber and 5 grams of protein: • Nonfat plain Greek yogurt with berries

• Celery with almond butter

• High-fiber crackers with sliced turkey

• Cut veggies with hummus

• Cut veggies with onion dip or ranch dip made with Greek yogurt • Roasted soy nuts*

• Roasted chickpeas* (The Good Bean is a great brand) • Jerky (all natural) with an apple

• Freeze-dried green peas*

• Apple with low-fat string cheese

• High-protein, high-fiber snack bars**

• Pear and sliced turkey breast

• Cucumber and smoked salmon

• Steamed edamame (green soybeans)*

• Air-popped popcorn* (5 cups)

• 1 cup high-protein, high-fiber cereal (Kashi GoLean) Check out the meal plans for more suggestions.

* These foods contain both fibrous carbohydrates and protein.

** Bars and other packaged snacks must contain no more than 150 calories and at least 5 grams of fiber and 5 grams of protein.

LOAD UP YOUR SHOPPING CART

You’re probably chomping at the bit to rush right out to the supermarket so you can take your first steps in your journey to subtract 5 pounds. If you opt to follow Option 1 of the 5 days of meal plans that follow to the letter, simply create your shopping list from the ingredients you don’t already have on hand. If you plan to swap out beef for chicken, for example, or Bibb lettuce for romaine, be sure to modify your list.

For other meals, with the following foods in the fridge, freezer, or pantry, you’ll never find yourself in a situation where there’s “nothing to eat.”

• PROTEIN: Chicken or turkey breasts (skinned or remove skin before cooking) or non-breaded “tenders,” ground turkey, eggs and/or cartons of separated egg whites, tuna or salmon (canned in water or vacuum-packed bags), shrimp (fresh, frozen, or canned). Time-savers: fully cooked fish fillets in individual-portion cook-in bags to pop in the oven, cooked turkey or chicken breast slices or chunks • DAIRY: Low-fat or nonfat milk, cheese, cottage cheese, Greek yogurt (plain, unsweetened), and kefir (drinkable yogurt) • FIBROUS VEGETABLES: Salad greens and garnishes and fresh, frozen, or canned veggies, canned lentils and other legumes, frozen edamame. Time-saver: trimmed and bagged veggies, washed and bagged salad mixes and coleslaw • FRUIT: Apples, pears, citrus fruits, kiwis, and fresh or frozen berries. Time-savers: trimmed and cut-up fruits • WHOLE GRAINS: Oatmeal (not instant), brown wild rice, quinoa, wheat berries, etc.; also high-fiber bread, tortillas, and crispbreads/crackers (click here for more information).

• SNACKS: Popcorn (air popped); nuts; seeds; roasted soy nuts; chickpeas; frozen edamame; hummus; high-fiber, high-protein snack bars; and high-fiber, high-protein chips • HEALTHY FATS: Olive oil, cooking spray, avocados, nut spreads, seeds THE MEAL PLANS

DAY 1

OPTION 1 OPTION 2

BREAKFAST PB and Grape Smoothie Egg white scramble with avocado slices, 1 slice high-fiber toast, ½ grapefruit

AM SNACK Lite French Toast 6 oz plain low-fat Greek yogurt with

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