to slash too many calories, however, because you don’t want to deprive your body of the nutrients it needs. Consuming fewer than 1,200 calories per day is not recommended. Meal Plans for the 1,200-Calorie Program The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,200 calories. Each daily food plan includes 120 grams of carbohydrates, 90 grams of protein, and 40 grams of fat. Unless stated otherwise, one serving-size amount is assumed for foods from chapter 10. Breakfast Options H cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor- Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal. 2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties. 1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories). 1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla). 1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories). 1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). 1 cup skim or soy milk, or add 1 oz. cheese to burrito. Vegetarian Frittata, using 4 egg whites only (see recipes), with H whole-wheat English muffin, toasted. 1 cup skim or soy milk. 1 slice 100% whole-grain bread (at least 3 g fiber per slice). 1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs. 1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter). 1 cup skim or soy milk. 96 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 96 H cup whole-wheat pasta drizzled with 1 tsp. of olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp. Grab-and-Go fold-over sandwich with a glass of milk: 1 slice whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, fold it over, and you’ve got a great breakfast for the road. Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and fresh or frozen berries (no sugar added). Add ice and blend. Snack Options Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter- noon snacks. 1 small red apple with 1 Tbsp. almond butter. 5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozza- rella (approximately 1 oz.). Trail Mix: 2 Tbsp. raisins with H oz. mixed nuts (approximately 10–12 nuts). H cup low-fat cottage cheese with 1 cup fresh berries. Beef jerky (approximately 1 oz.) with 5 whole-grain crackers. 10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus. 1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa. 1 small green apple, thinly sliced, tossed with G avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores). At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice. Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend. FOODS THAT BURN FAT 97 SHILSTONE_001-272 10/13/04 3:34 PM Page 97 1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter. Lunch Options 3 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette to taste. Orient Express Salad (see recipes). Tuna, chicken, or salmon salad: Mix a 3-oz. can with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers. 3-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic. H cup whole-wheat pasta topped with H cup red sauce and 3 oz. ground turkey breast. Spinach salad drizzled with 1–2 Tbsp. light Italian dressing. Cabbage and Red Bean Soup (see recipes). 3 oz. grilled center-cut pork chop. Southwestern Fajita (see recipes; use small whole-wheat tortilla and omit rice). Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). 3 oz. grilled fish with H cup lentils and 1 medium broiled tomato. 3 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over H cup brown rice. Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 2 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes). Pita Pocket Sandwich: Stuff 3 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste. 98 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 98 Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. Dinner Options Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes). Mixed greens salad with a splash of red wine vinaigrette to taste. 4 oz. grilled tuna or salmon. 1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings. Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes). Meatloaf (about H standard portion) with a serving of Grandma’s Green Bean Pie (see recipes). Chicken and Artichokes (see recipes). Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing. Nirvana Kabobs with Baked Eggplant (see recipes). Turkey Cutlets (see recipes). 1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese. 4 oz. pork tenderloin medallions. Cauliflower “Potato Salad” (see recipes). 1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar. Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. Meal Plans for the 1,350-Calorie Program The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,350 calories. Each daily food plan includes FOODS THAT BURN FAT 99 SHILSTONE_001-272 10/13/04 3:34 PM Page 99 135 grams of carbohydrates, 100 grams of protein, and 45 grams of fat. Unless stated otherwise, one serving-size amount is assumed for foods from chapter 10. Breakfast Options 1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor- Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal. 2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties. 1 cup skim or soy milk, or 1 carton light yogurt. 1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla). 2 small or 1 large kiwifruit. 1 cup skim or soy milk, or 1 carton light yogurt. 1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add N cup canned black beans. 1 cup skim or soy milk, or add 1 oz. cheese to burrito. Vegetarian Frittata, using 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted. 1 medium green or red apple. 1 cup skim or soy milk. 2 slices 100% whole-grain bread (at least 3 g fiber per slice). 1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs. 1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter). 1 cup sliced strawberries. 1 cup skim or soy milk. 1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. of lean protein tossed in, such as chicken or shrimp. 100 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 100 Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road. Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. 1 slice whole-grain bread, or 1 serving (4 oz.) fresh fruit. Snack Options Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter- noon snacks. 1 small red apple with 1 Tbsp. almond butter. 5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.). Trail Mix: 2 Tbsp. raisins with H oz. mixed nuts (approximately 10–12 nuts). H cup low-fat cottage cheese with 1 cup fresh berries. Beef jerky (approximately 1 oz.) with 5 whole-grain crackers. 10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus. 1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa. 1 small green apple, thinly sliced, tossed with H avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores). At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice. Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend. FOODS THAT BURN FAT 101 SHILSTONE_001-272 10/13/04 3:34 PM Page 101 1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter. Lunch Options 4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette. Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds. Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers. 4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic. H cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast. Spinach salad drizzled with 1–2 Tbsp. light Italian dressing. Cabbage and Red Bean Soup (see recipes). 4 oz. grilled center-cut pork chop. Southwestern Fajita (see recipes; use small whole-wheat tortilla, and omit rice). Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add H oz. of your favorite cheese, thinly sliced. 4 oz. grilled fish with H cup lentils and 1 medium broiled tomato. 4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over N cup brown rice. Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes). Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste. 102 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 102 Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. Dinner Options Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes). Mixed greens salad with a splash of red wine vinaigrette to taste. 4 oz. grilled tuna or salmon. 1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings. Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes). Meatloaf (about H standard portion) with a serving of Grandma’s Green Bean Pie (see recipes). Chicken and Artichokes (see recipes). Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing. Nirvana Kabobs with Baked Eggplant (see recipes). Turkey Cutlets (see recipes). 1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese. 4 oz. pork tenderloin medallions. Cauliflower “Potato Salad” (see recipes). 1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar. Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. FOODS THAT BURN FAT 103 SHILSTONE_001-272 10/13/04 3:34 PM Page 103 Meal Plans for the 1,500-Calorie Program The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,500 calories. Each daily food plan includes 150 grams of carbohydrates, 112 grams of protein, 50 grams of fat. Unless stated other- wise, one serving-size amount is assumed for foods from chapter 10. Breakfast Options 1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor- Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal. 2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties. 1 cup skim or soy milk, or 1 carton light yogurt. 1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla). 2 small or 1 large kiwi fruit. 1 cup skim or soy milk, or 1 carton light yogurt. 1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add N cup canned black beans. 1 cup skim or soy milk, or add 1 oz. cheese to burrito. Vegetarian Frittata, with 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted. 1 medium green or red apple. 1 cup skim or soy milk. 2 slices 100% whole-grain bread (at least 3 g fiber per slice). 1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs. 1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter). 1 cup sliced strawberries. 1 cup skim or soy milk. 104 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 104 1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp. Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road. Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend. 1 slice whole-grain bread, or H cup fresh fruit. Snack Options Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafter- noon snacks. 1 small red apple with 1 Tbsp. almond butter. 5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.). Trail Mix: 2 Tbsp. raisins with H oz. mixed nuts (approximately 10–12 nuts). H cup low-fat cottage cheese with 1 cup fresh berries. Beef jerky (approximately 1 oz.) with 5 whole-grain crackers. 10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus. 1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa. 1 small green apple, thinly sliced, tossed with G avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores). At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice. FOODS THAT BURN FAT 105 SHILSTONE_001-272 10/13/04 3:34 PM Page 105 [...]... oz cheese, any variety Meal Plans for the 1,800-Calorie Program The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 1,800 calories Each daily food plan includes 180 grams of carbohydrates, 1 35 grams of protein, 60 grams of fat Unless stated otherwise, one serving-size amount is... added) Add ice and blend 1 slice whole-grain bread, or 4 oz fresh fruit Snack Options Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin 114 The Fat-Burning Bible levels even Below are some suggestions for midmorning, midafternoon, and before-bedtime snacks 1 small red apple with 2 Tbsp almond butter 5 whole-grain... 1,600-Calorie Program The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 1,600 calories Each daily food plan includes 160 grams of carbohydrates, 120 grams of protein, and 53 grams of fat Unless stated otherwise, one serving-size amount is assumed for foods from chapter 10 Breakfast Options... plenty of variety For that reason, I have worked with Chef Marc Gilberti to come up with recipes that taste so good they are absolutely guaranteed to make you forget you are trying to lose fat Here, for your eating pleasure, are the best of my hundreds of Mackie Meals, including low-calorie versions of some of my New Orleans favorites Breakfast Foods EYE-OPENING BREAKFAST BURRITOS 2 whole-wheat tortillas... all you pasta lovers!); 2 oz lean protein tossed in, such as chicken or shrimp Grab -and- Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese Throw it together, and you ve got a great breakfast for the road Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp ground flaxseed, and. .. all you pasta lovers!); 2 oz lean protein tossed in, such as chicken or shrimp Grab -and- Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese Throw it together, and you ve got a great breakfast for the road Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp ground flaxseed, and. .. (no sugar added) Add ice and blend 5 whole-grain crackers or a piece of fruit 116 The Fat-Burning Bible Dinner Options Key West Scallop Skewers (with 5 6 oz scallops) with Spicy Sautéed Kale (see recipes) Mixed greens salad with a splash of red wine vinaigrette to taste H cup Zesty Black Beans, without rice (see recipes) 5 oz grilled tuna or salmon 1 large portobello mushroom and 1 sliced red pepper,... meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and three snacks, you will be ingesting 2,000 calories Each daily food plan includes 200 grams of carbohydrates, 150 grams of protein, and 66 grams of fat Unless stated otherwise, one serving-size amount is assumed for foods from chapter 10 Breakfast Options 1 cup cooked... all you pasta lovers!); 2 oz lean protein tossed in, such as chicken or shrimp Grab -and- Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese Throw it together, and you ve got a great breakfast for the road Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp ground flaxseed, and. .. almonds, and H cup soybeans Tuna, chicken, or salmon salad: Mix 5 oz with H Tbsp mayonnaise, pepper, and a splash of lemon juice Add H cup red grapes, halved Serve over a bed of romaine with 5 whole-grain crackers 5- oz skinless chicken breast brushed lightly with barbecue sauce 2 servings Spicy Roasted Sweet Potatoes (see recipes) 1–2 cups green beans sautéed with garlic 120 The Fat-Burning Bible 1 . dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1 ,50 0 calories. Each daily food plan includes 150 grams of carbohydrates, 112 grams of. all you pasta lovers!); 2 oz. of lean protein tossed in, such as chicken or shrimp. 100 The Fat-Burning Bible SHILSTONE_001-272 10/13/04 3:34 PM Page 100 Grab -and- Go sandwich with a glass of milk:. shrimp. Grab -and- Go fold-over sandwich with a glass of milk: 1 slice whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, fold it over, and you ve got a great breakfast for the