abs diet menu

The Best Summer Burger

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Mon, 13 Jul 2009 03:31:00 +0000

1 egg
1 lb lean ground beef
1/2 cup oats
1/3 cup diced onion
1/2 cup chopped spinach
2 Tbsp reduced-fat shredded Mexican-blend cheese
4 whole-grain buns
Salt and pepper to taste

1. In a large bowl, whisk the egg. Add everything else and mix--your hands are the best tool--until well blended.

2. Form the meat into four patties. Place the burgers on a grill pan or nonstick skillet that's heated over medium high.

3. Cook for 6 minutes per side or to the desired level of doneness.

Makes 4 servings. (Wrap any extra burgers in plastic and freeze them for later.)

Per burger 263 calories, 27 g protein, 8 g carbs, 13 g fat (5 g saturated), 1 g fiber, 416 mg sodium

Beef and Blue-Cheese Salad

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Sat, 11 Jul 2009 17:18:00 +0000

9 oz flank steak
2 plum tomatoes, cut into eighths
5 cup chopped romaine lettuce
3 Tbsp blue-cheese crumbles
1/3 cup vertically sliced onions
1 small clove garlic, crushed
Salt and pepper to taste
4 Tbsp balsamic vinaigrette, such as Newman's Own

1. Preheat a grill pan to medium-high.

2. Place the meat on the pan and cook for about 6 minutes per side, seasoning one side with salt and pepper as the other side cooks.

3. In a large bowl, mix the tomatoes, onions, and garlic.

4. Let the meat rest for 3 to 5 minutes after cooking, then slice diagonally across the grain into thin strips.

5. Add the meat and lettuce to the bowl, drop in the cheese crumbles, pour on the vinaigrette, and toss well so everything is completely coated.

Eat With: a toasted whole-wheat roll Makes 2 servings

Per serving (including roll): 400 calories, 34 g protein, 37 g carbs, 13.5 g fat (6 g saturated), 7 g fiber, 877 mg sodium

Apple-Topped Chops

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Wed, 08 Jul 2009 16:46:00 +0000

2 tsp olive oil
1 small garlic clove, crushed
2 thin-cut boneless pork chops
1 small red apple, such as Gala or Red Delicious, cored and diced
2 tsp balsamic or red-wine vinegar
1 Tbsp bourbon
1 Tbsp grainy mustard
Salt and pepper

1. Combine the oil and garlic in a nonstick skillet over medium-high heat. Place the pork chops in the center of the skillet.

2. Toss the apple with the vinegar and bourbon, and then add the mixture to the skillet between the pork and the edges of the pan.

3. Cook for 6 minutes, turning the pork once and the apple pieces a few times. When ready to serve, top the pork with mustard. Season to taste with salt and pepper. Makes 1 serving

Per serving 459 calories, 38 g protein, 17 g carbs, 21 g fat (5 g saturated), 4 g fiber, 401 mg sodium

Red Curry Snapper

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Tue, 07 Jul 2009 19:49:00 +0000

2 fillets (6 oz each) red snapper, salmon, sea bass, or tuna
1 Tbsp red- curry paste
1 cup light coconut milk
1 cup sliced shiitake or cremini mushrooms
1 small head bok choy (or 4 baby bok choy)
1/2 Tbsp brown sugar
Juice of one lime
1 tsp canola oil
Salt and pepper, to taste

1. In a small saucepan, combine the curry paste, coconut milk, and brown sugar. Cook over low heat until it thickens slightly, about 10 minutes, and add half of the lime juice.

2. Chop the bok choy into bite-sized pieces and boil them until they're slightly tender but still firm, about 5 minutes. Drain.

3. Heat the oil on medium in a sauté pan or cast-iron skillet. Salt and pepper the fillets and place them, skin side down, in the pan. Cook 4 to 5 minutes, until the skin is crisp and golden. Flip and cook 2 to 3 minutes, until the fish flakes with gentle prodding from a fork.

4. Remove the fillets from the pan and immediately add the shiitakes, bok choy, and remaining lime juice. Cook for 3 minutes. Divide the vegetables between two plates, place a fillet on top of each, and drizzle the curry sauce around the fish. Makes 2 servings

Per Serving 390 calories, 45 grams (g) protein, 23 g carbohydrates, 14 g fat (7 g saturated), 5 g fiber, 700 milligrams sodium

Adzuki Beans With Miso Dressing

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Fri, 03 Jul 2009 15:06:00 +0000

Adzuki beans are small, round, reddish brown beans with a sweet flavor and are popular in Japanese cooking

AT A GLANCE>

Servings:

4 people

INGREDIENTS

1 1/4 cups dried adzuki bean, small red beans, or black beans picked over and rinsed

1/4 teaspoon freshly ground black pepper

2 tablespoons mellow white miso

3 tablespoons orange juice

2 tablespoons lemon juice

2 tablespoons olive oil

1/2 teaspoon grated fresh ginger

3 scallions, diagonally sliced

2 medium cucumbers, peeled, halved, seeded, and cut into thin diagonal slices

1 small carrot, shredded

1/4 cup walnuts, coarsely chopped

PREPARATION

Place the beans in a bowl. Add water to cover by 2". Cover and let stand overnight.

Drain the beans and place in a medium saucepan. Add water to cover by 2" and bring to a boil over high heat. Stir in the pepper. Reduce the heat to low, cover, and simmer, stirring, for 30 minutes, or until very tender.

Drain the beans and place in a serving bowl for 20 minutes.

Meanwhile, in a large bowl, whisk together the miso, orange juice, lemon juice, oil, and ginger. Stir in the scallions, cucumbers, carrot, walnuts, and beans.

Let stand for 15 minutes to blend the flavors.

NUTRITIONAL INFORMATION

Calories: 351 calories

Carbs: 49 g

Sodium: 327 mg

Fat: 12 g

Protein: 15 g

Fiber: 10 mg

Pesto Pasta

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Thu, 02 Jul 2009 08:48:00 +0000

AT A GLANCE

Servings:

2 people

INGREDIENTS

1 Tbsp olive oil

1/2 c walnut pieces

1 clove garlic, crushed

2 c torn baby spinach leaves

1 tsp dried basil

4 oz whole-wheat spaghetti, cooked

2 Tbsp shredded part-skim mozzarella

salt and pepper to taste

PREPARATION

Heat the oil in a nonstick skillet over medium-low heat. Add the nuts and toast them for 3 to 4 minutes, stirring frequently. Add the garlic, spinach, basil, salt, and pepper. Cook for 3 to 5 minutes more, turning frequently. Toss with the cooked pasta and top with cheese.

NUTRITIONAL INFORMATION

Calories: 335 calories

Carbs: 17 g

Sodium: 160 mg

Fat: 28 g

Protein: 9 g

Fiber: 5 mg

8 Proven Reasons You'll Get Ripped With A Meal Plan

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Thu, 02 Jul 2009 08:12:00 +0000

I want to share eight proven reasons why a meal plan can
make or break your six pack. The reasons were inspired
by a conversation I had in the Caribbean with my good
friend and muscle-building author, Vince DelMonte.

While we sat in the sun we chatted about how many times
we get asked the question:

"What should I eat?"

It's easy to find food while on an all inclusive cruise.
Just about as easy as turning your six pack into a two
pack if you don't have a meal plan to follow or don't
have a clue of how to make the best nutrition choices
while on board.

How many times have you ever wondered, "What should I
be eating?" Is it too often that your lunches turn
into fast food? And how many times do your dinners
resort to take-out?

Even if you don't eat fast food or do take-out, figuring
out what to eat can becomes very tedious, especially if
you're trying to stay healthy and lose fat. Knowing what
and when to eat can feel like studying for final exams again.

Before you go into anymore of a panic, take a deep breath,
and feel reassured that Vince DelMonte has come to the
rescue to teach you how to make healthy meals to strip
away any excess body fat.

For the next 3-days, you get a chance to whip your diet into
shape so you can trim down, burn fat and combat any health
issues with Vince's "Done-For-You" Fat Loss Meal Plans.

Does "eating clean" even make sense?

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Thu, 02 Jul 2009 08:10:00 +0000

I'm sure you've heard the term "Eat clean..."

What in the world does that even mean?

To a pro bodybuilder that means chicken, potato and broccoli six times a day.

To a vegetarian it means tofu and soy milk.

This is just one more reason to prove how confusing, contradicting and consuming
nutrition can be.

And why you need to avoid all these "one-minute changes" and "catch-phrases" that
the nutrition industry wants you to believe will make a big difference.

5 Reasons Why You Need Diet Help

noreply@blogger.com (Engineer on site is Ir Mohd Fahmie) — Thu, 02 Jul 2009 08:07:00 +0000

So I started a new "TT Diet" this month but I made one big mistake.

I didn't plan ahead.

And that meant I spent all day trying to figure out what to eat so
that I wasn't eating the same foods for breakfast, lunch, and dinner.

Then I realized, that's what happens to so many of my clients when
they start a new fat loss diet. They just don't know what to eat.

Just another reason I give these meal plans my HIGHEST recommendation.

Seriously, if you want to lose fat and transform your body, you
MUST get these meal plans to guarantee your success.