5 Tips For Timing Your Meals to Maximize Fat Loss

Your mother always told you that breakfast was the most important meal of the day -- but does it matter when you eat it? And what if your dinner time fluctuates wildly from day to day? Does meal timing actually matter? Yes! Eating at the appropriate times throughout the day will help maximize fat burning, avoid hormonal interference and keep hunger at bay. Here are five tips so you can time your meals to maximize your results.

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Start Off on the Right Bite: There's a good reason why I tell patients to eat within one hour of rising. A study from 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables. Skipping breakfast was also associated with significantly higher fasting cholesterol and impaired insulin sensitivity post-meal.

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Eat Less But More Often: By eating smaller meals more frequently (i.e. approximately every three hours), you will help maintain a steady level of blood sugar throughout the day, which is important. Meal frequency may also have a positive impact on your body composition. One older study found that an increase in meal frequency lowered overall body mass in men and had a positive impact on energy levels through the day in both genders. Another study found that spreading out your food intake into many small meals keeps you fuller, longer during the day and also sustains fat oxidation (a.k.a the use of fat as fuel) at night.

Lunch Early: A study published in the International Journal of Obesity found that consuming meals earlier in the day was associated with faster and greater weight loss. Research scientists monitored the eating habits and weight loss success of 420 overweight Spanish participants on a 20-week diet program. Participants consumed about 40 per cent of their daily calories (roughly 550 to 570) at lunch. In the end, the group that ate lunch after 3 p.m. lost an average of 17 pounds compared with a 22 pounds in the early-lunch group. The late lunch eaters consumed fewer calories during breakfast and were more likely to skip breakfast than early eaters, which can cause it's own problems. The late lunch group also had lower insulin sensitivity, a risk factor for diabetes and weight gain in general.

Aim for the Same Dinner Time Daily: An older study published in the Journal of Personality and Social Psychology manipulated "dinner time" for 22 obese and 24 healthy-weight individuals to determine whether eating behavior changed when standard mealtimes were altered. They found that the obese group ate more when they thought they were eating after their regular dinner hour than they did when they thought that they were eating earlier.

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Skip the Sugar, Not the Meal: Skipping a meal entirely causes a blood sugar imbalance and raises levels of the stress hormone cortisol, which in turn has a host of negative consequences (from increasing belly fat to disrupting insulin receptors). So despite a busy schedule preparation truly is key when it comes to fat loss.

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Nutrient Timing for Optimizing Fat Loss

Nutrient timing is a valuable eating technique to assist you in your fat loss goals. The theory is that by eating certain foods or macronutrients in various quantities at particular times, you can maximize your fat loss. By putting your body in a better hormonal and metabolic state, you give yourself the best chance of being able to release fatty acids.

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How to Time Your Meals

Everyone’s diet is unique to their own body. The principles stay the same, but the quantities will change based on size and activity levels. I am going to outline a typical 5 meal/day approach to nutrient timing. So let’s look at our mealtimes:

9am

12pm

3pm

6pm

9pm

Five evenly spaced meals, eating every 3 hours. I prefer to work out first thing in the morning for many reasons, but the most important thing when it comes to picking a time, is that you make sure you work out, and do it consistently.

Let’s start with the first meal right after our workout. This is by far the most important meal of the day. Your muscles are exhausted and depleted of fuel, and need the necessary food to start rebuilding. Your insulin sensitivity is at its highest after a workout, so our first meal of the day is an opportune time to ingest our largest portion of carbohydrates for the day.

Protein is the 2nd macronutrient that your muscles are starving for after your workout. Your muscles need protein to start the rebuilding process.

I like to try to get in .8- 1 times my lean body weight in protein a day, split evenly between my meals. A 170lb person with 150lbs of lean body weight would then get (1 x 150 = 150 grams of protein). Divide that by the number of meals (150 / 5 meals = about 30 grams of protein per meal).

I like to have a homemade protein shake immediately after my workout. It usually consists of protein (milk, greek yogurt, etc), a frozen banana,  some oatmeal, a handful of spinach, some ground flaxseed, and lemon-flavored fish oil.

Many hardcore dieters will argue against fruit post workout due to its fructose content, and while their arguments might have some validity to them when you’re trying to get to ultra low body fats, in the end, the most important thing is to get in your nutrients and eat good whole foods. You want a good nutrient dense diet, and loading up your shake with high GI processed sugars works against that goal.

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I also add a tablespoon of cod liver oil to get in my daily intake of essential fatty acids (EFAs). This meal/shake is packed with vitamins, nutrients, minerals, protein, fiber, and EFAs. It will give your body everything it needs to start the rebuilding process.

If you do your workout first thing in the morning, I recommend that you start to taper your carbohydrate intake down during the next few meals. Remember, eat those carbs while your insulin sensitivity is at its highest. So, let’s look at those meals again and see what our macronutrient breakdown will look like.

TIME      FAT    CARB    PROTEIN        CALORIES

9am        13       60               30                 447

12pm       5        40               30                 325

3pm         9        30               30                 321

6pm         13       20               30                317

9pm        15        10                30                295

TOTAL     54      160           150               1705

Nutrient Timing Principles

As you can see, as the carbohydrates taper off into the evening, I start replacing the calories with fat – healthy fats. Your diet may need more carbohydrates or less depending on your workout intensity, but the idea of tapering off your carbohydrates throughout the day remains the same.

The numbers don’t have to be exact. Just be mindful that you’re tapering off throughout the day. To summarize the principles:

• Time your carbohydrate intake around your workout. This is when your insulin sensitivity is at its highest.
• Taper off your carbohydrates as the day progresses. Your insulin sensitivity is lowered as each meal containing carbohydrates is eaten.
• Little to no carbohydrates in your final meal of the day. Your liver glycogen stores should be full enough from the prior carbohydrate meals to fuel brain and nervous system function without having to break down protein through gluconeogenesis.
• As your carbohydrate intake is tapered off through the day, start replacing calories with healthy fats. Sources include nuts, seeds, avocado, natural fats from meat, eggs, dairy, flax oil, fish oil, etc.
• Taper off your calories throughout the day also. The majority of your calories should be eaten around your workout.

Give nutrient timing a try if you find your progress has stalled. You may just find that putting your body into an optimal fat burning environment is just what you need to get your fat loss going again.

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How to Time Your Meals for Optimal Weight Loss

You've probably heard that eating before bed isn't wise, especially if you're trying to lose weight. But are there other times of the day when eating may derail your weight loss goals? Could it be that when you eat may be just as important as what you eat?

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Science Shows When We Eat May Be Important

Research is gradually learning more about the connection between the body's natural biorhythms and weight gain. When we don't get enough sleep, for example, we trigger reactions in the brain that confuse the signals of tiredeness and hunger and may increase our cravings for sugar and starchy foods. A recent study published in the American Journal of Clinical Nutrition, for example, found that sleep loss can boost hunger and slow the rate of calorie burn, promoting weight gain, while getting plenty of sleep can prevent it.

Animal studies have also shown that messing with sleep and the body's internal clock causes mice to eat at the wrong times and gain weight. A more recent study in humans published in Obesity found similar results. Late sleepers went to bed at 3:45 a.m., woke up at 10:45 a.m., ate breakfast at noon, lunch at 2:30 p.m., dinner at 8:15 p.m., and their final meal at 10:00 p.m. Normal sleepers went to bed by 12:30 a.m., woke up about 8:00 a.m., had breakfast by 9:00 a.m., lunch at 1:00 p.m., dinner at 7:00 p.m., and their last snack about 8:30 p.m.

The "night owls" got less sleep overall, ate more fast food, drank more soda, and ate fewer fruits and vegetables. Overall, they ate about the same calories per day as the normal sleepers, but they ate a larger proportion of those later in the day--at dinner or after 8:00 p.m. Researchers found that calories consumed after 8:00 p.m. were most strongly associated with weight gain, and concluded that it's not only the quality of your diet that matters, but the time of day you're eating.

"The study suggests regulating the timing of eating and sleep could improve the effectiveness of weight management programs," said lead study author Dr. Phyllis Lee.

Bright Lights May Mean Big Pounds

An earlier study found something else that may be interrupting the body's internal clock and leading to late-night eating--light. In animal studies, mice exposed to light at night gained a whopping 50 percent more weight than mice whose nights were truly dark. That nighttime light encouraged the mice to eat at times when they would normally be sleeping. When researchers restricted meals to the times when the mice normally ate, regardless of light exposure, the mice didn't gain weight.

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Researchers concluded again that the timing of meals could make a difference in weight gain, as well as reduced light exposure at night.

Re-Set Your Eating Clock

So how do you maximize the timing of your meals to lose weight? Below are several tips to try.

• 'Have your dinner before 8:00 p.m.: Study results show that eating after 8:00 p.m. is associated with weight gain. If you need a late-night snack, try a small glass of milk or a cup of decaffeinated or herbal tea.

• Eat a healthy breakfast: Though eating more calories at breakfast might encourage eating more calories throughout the day, avoiding breakfast completely also encourages weight gain. According to data from the National Weight Control Registry, eating a balanced, healthy breakfast is a daily habit that leads to successful long-term weight loss.

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• Consider a larger lunch and smaller dinner: Depending on your daily schedule, you may want to consider eating more at lunch, and a little less at dinner. The body's ability to digest meals is best at peak energy times, which occur around noon to 3:00 p.m. In fact, many people experience nighttime indigestion and heartburn because they eat their biggest meal around 6:30 or 7:00 p.m. Move your dinner time up an hour, cut down on nighttime calories, and if a big lunch leaves you sleepy for afternoon meetings, consider splitting your lunch into two servings--noon, and mid-afternoon.

• Eat about 45 minutes after exercise: Eating before your workout may make you uncomfortable. Eating about 45 minutes afterwards, however, reduces the amount of energy that will be stored as fat, as the body uses the food to replenish low glycogen stores caused by exercising.

• Avoid starchy carbs three hours before bedtime: Foods like breads, pastas, rice, potatoes, cakes and cookies will boost your insulin levels before bed, which can encourage weight gain. Instead, eat lean proteins, veggies and fruits at your last meal.

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The Best Time to Eat to Lose Weight

When you have your meals is just as important as what you eat if you’re trying to whittle your waist

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Chances are your schedule is already so loaded that you cringe at the thought of trying to add another item. Having a set meal plan, however, can make it easier to lose or maintain weight. There’s no need to set an alarm, though: Check out these easy-to-follow eating menus to find the one that works best for your goals, lifestyle, and food preferences.

EATING 3 SQUARE MEALS

The classic breakfast, lunch, and dinner routine can be effective for weight loss when each meal is big enough to leave you satiated, but your daily total calorie intake is lower than what you’d eat chowing down five times a day. It’s also important to consume at least 30 grams of protein at each meal to maximize protein synthesis, a key strategy for protecting your hard-earned muscle while dieting. This meal structure can effortlessly translate into weight maintenance, as it follows social norms and is thus easily adoptable.

Works best for: Those who have a rigid work schedule that only allows for breaks at traditional set times, leaving no chance of escaping their desks for a mid-morning protein shake.

EATING 4 TO 5 SMALL MEALS

Very popular with people trying to drop pounds, this dining arrangement calls for reducing the size of the meals that you would normally eat and adding one or two small snacks throughout the day. If you’re looking to maintain the reading on the scale, the multiple meals will help manage satiety and provide a balance of calories throughout the day.

Works best for: This one's for you, snackers, as it transforms your freestyle eating into a plan, helping you better account for calories without drastically changing your way of eating. These “mini meals” are also smart for people with reactive hypoglycemia, a condition where your blood sugar levels drop too low shortly after eating. Munching more frequently helps prevent these dips and the subsequent feelings of shakiness, dizziness, or general brain fog.

EATING AROUND YOUR WORKOUT

Exercise increases insulin sensitivity, enhancing your muscles’ desire and ability to take up carbohydrates. If you want to ensure that your carbs are shuttled to your muscles to fuel recovery, try this agenda, which is one of the more biochemically sound approaches to eating: Consume all your carbs for the day during and after your workout, whenever that is. The rest of the day focus on protein-rich foods, green vegetables, and fat.

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Works best for: Anyone looking to lose weight or stay lean while still being able to eat larger amounts of healthy starchy and grain-based carbs.

VEGAN BEFORE 6 P.M.

New York Times writer Mark Bittman made this approach popular when he used it to lose 35 pounds. According to Bittman, from the time he woke up until dinner he ate fruit, vegetables, whole grains, and legumes. Then he had whatever he wanted, which, he’s said, was normally “quite indulgent.” Going sans animal products most of the day restricts your food choices to relatively low-calorie options so you can eat fairly freely come dinner and still wind up with a low calorie count overall at the end of the day.

Works best for: People who don’t mind a more-limited food selection during the day and have enough self-control not to overindulge with excessive calories after 6.

FASTING TWICE A WEEK

A straightforward strategy popularized by Brad Pilon’s book Eat, Stop, Eat, all you have to do here is not eat for 24 hours two days a week—then you can eat freely (in moderation, of course) the other five days. Not only for weight loss, this method of fasting can also help you maintain your figure if you adjust the total time you are fasting each week (less fasting for weight maintenance and more for weight loss).

 

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Works best for: While the idea of having anything you want when you can eat is appealing, be sure you’re also okay not eating for long periods of time.

NO EATING AFTER 8 P.M.

Let’s get one thing straight: Putting the kibosh on noshing past a certain time has nothing to do with some magic fat-burning hour. Establishing a no-food time frame can simply help cut down on late-night mindless calorie consumption. The trick is to be sure your evening meal isn’t the smallest of the day and that it includes adequate protein and fiber to help outwit potential hunger pangs that may arise before bed.

Works best for: Nibblers who can’t stop snacking after dinner has been cleaned up.

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10 awesome Weight Loss tips and ideas

Lose 10 Pounds Diet: 300-Calorie Breakfasts

Apple-Cinnamon Oatmeal Pancakes

In a medium dish, join 1/4 glass steel-cut oats and 1/3 container skim milk and let stand 5 minutes. Include 1/4 glass ground apple and 1 beaten egg. In little bowl, combine 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 container in addition to 2 tablespoons entire grain flapjack blend. Gradually add dry fixings to oat blend. In a medium skillet, warm 2 teaspoons canola oil over medium warmth. Include 1/4 of the player and cook, flipping once, until hotcake is softly carmelized on both sides; rehash. Makes 4 little hotcakes (2 servings). Present with 1/3 container nonfat Greek yogurt blended with 1 teaspoon cocoa sugar.

Warm Honey Oats

Heat 1/2 to 3/4 glass water to the point of boiling; include 1/4 container oats and 1/2 container cleaved pear. Lessen warmth and cook oats as indicated by bundle bearings. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons nectar.

Veggie Pattie with Apple-Chicken Sausage

Cook 1 little apple-chicken wiener (around 100 calories merits) as per bundle headings. Grate 1/4 glass every sweet potato, Red Euphoria potato, and zucchini; combine and pat with paper towel to retain dampness. Include 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Structure into a patty and cook with 1 teaspoon canola oil over medium warmth until carmelized on every side. Present with 1/2 pink grapefruit.

Blueberry-Cornmeal Muffins

In a huge dish, combine 3/4 glass universally handy flour, 3/4 container cornmeal, 3 tablespoons sugar, 1/2 teaspoon ocean salt and 1/2 teaspoons heating pop. In another expansive dish, combine 3/4 glass without fat buttermilk, 1/4 container canola oil, 1/4 container maple syrup, 2 teaspoons vanilla concentrate, 1 tablespoon lemon squeeze, 1 somewhat beaten egg, 1/2 glass pecans, and 1/2 container blueberries. Gradually add dry fixings to wet fixings and join. Fog biscuit skillet with nonstick cooking splash. Empty hitter into skillet and heat at 350 degrees for 18 to 20 minutes. Makes 12 biscuits. (Remains can be solidified.) Present with 1/2 container skim milk and 1 hard-bubbled egg.

Mushroom and Spinach Strata

Fog the base of a little heating dish with nonstick cooking shower; put 4 cuts of toasted entire grain bread on base. Fog a substantial skillet with nonstick shower; include 2 glasses cut mushrooms, 1/3 container cleaved red chime pepper, and 1/4 glass minced onion; saute 5 minutes. Include 4 glasses infant spinach and saute 1 moment. Beat 8 eggs with 1 container skim drain and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and dark pepper. Heat at 450 degrees for 15 minutes or until egg is completely cooked. Makes 4 servings. (Can refrigerate up to 24 hours prior to cooking, including Parmesan just before preparing.)

Ham, Egg, and Cheese Sandwich

Toast an entire wheat English biscuit. On one half, layer 1 cut incline uncured ham and 1 fried egg blended with 1 tablespoon destroyed American cheddar and prepared with salt and dark pepper. Top with remaining biscuit half and present with 1/2 container slashed melon.

Peanut Butter, Chocolate, and Banana Bagel

Toast a little entire wheat bagel (around 2 ounces). Main one half with 2 teaspoons nutty spread and 1/2 banana, squashed. Spread other half with 1 teaspoon Nutella. Top nutty spread half with Nutella half.

Spicy Shrimp Noodle Salad

Cook 1/3 container cellophane noodles or heavenly attendant hair pasta. With 1 moment cooking time remaining, include 1/4 glass each julienned red ringer pepper, julienned carrot, and sugar snap peas. Expel noodles and vegetables from pot; put pasta aside and flush vegetables with chilly water. Add 3 ounces peeled shrimp to pot; stew 3 minutes, channel. Whisk together 1 teaspoon nutty spread, 2 tablespoons rice vinegar, 1 teaspoon chestnut sugar, juice of 1/2 lime, 1 teaspoon sesame oil, and a dash every red pepper drops and ocean salt. Hurl noodles, vegetables, and shrimp with 1/4 glass sprouts and 1 tablespoon each cleaved scallion and slashed cilantro. Shower with dressing.

Smoked Turkey Sandwich with Chipotle Mayo

Mix together 1/4 container mayonnaise with 1 tablespoon every cilantro, cleaved scallion, chipotle chilies in adobo, and lime juice. Spread 1/2 tablespoon chipotle mayo on 2 cuts entire grain bread. Main 1 cut with 3 ounces smoked turkey, 1 cut cheddar, 4 cuts cucumber, and 1 container destroyed romaine lettuce; top with remaining bread cut.

Veggie Burger Rice and Beans

Cook 1 veggie burger as per bundle headings; cut into nibble size pieces and put aside. Include 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon stew powder, and 1/4 teaspoon salt to low-sodium chicken stock and utilization it set up of water to cook 1/4 glass cocoa rice as per bundle bearings. Blend cooked rice with 1/4 container canned dark beans, flushed and depleted, and 1/4 glass defrosted solidified corn. Top with slashed veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

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http://newsfuzzy.com/10-awesome-weight-loss-tips-and-ideas/

20-Minute Low-Calorie Dinner Recipes

Low-calorie dinner recipes make a healthy weeknight meal.

Weeknight meals are made easy with these 20-minute, low-calorie dinner recipes. Our healthy chicken recipes, pasta recipes, salmon recipes and more low-calorie dinner recipes are not only delicious dinners you will have on the table in less time than ordering takeout, but they are healthier too.

Barbecued Chipotle-Marinated Pork Sandwiches

Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty pulled pork sandwich, perfect as a potluck dish or simple dinner. If you’re concerned about sodium, be sure to choose a lower-sodium barbecue sauce.

Makes: 2 servings, about 1 cup filling each

Serving Size: 1 sandwich

Active Time: 45 minutes

Total Time: 1 hour 45 minutes

INGREDIENTS

• 1/2 cup orange juice
• 3 tablespoons lime juice
• 1 tablespoon red-wine vinegar
• 1 chipotle chile in adobo sauce plus 1 teaspoon adobo sauce (see Tips)
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 ounces pork tenderloin (see Tips), trimmed
• 1 small yellow onion, cut into 1/2-inch-thick rounds
• 1 teaspoon canola oil
• 2 whole-wheat buns, split horizontally
• 1/3 cup prepared barbecue sauce

PREPARATION

1. Combine orange juice, lime juice, vinegar, chipotle and sauce, garlic, oregano, cumin, salt and pepper in a blender or mini food processor. Blend or process until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork and seal, squeezing out any excess air from the bag. Turn to coat with the marinade. Refrigerate at least 1 hour and up to 8 hours.
2. Preheat grill to high or heat a large indoor grill pan over high heat.
3. Remove the pork from the marinade (discard marinade). Grill the pork, turning occasionally, until an instant-read thermometer inserted diagonally into the center registers 145°F, 12 to 15 minutes. Transfer to a cutting board and let rest for 5 minutes before slicing.
4. Meanwhile, lightly brush onion with oil and grill until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
5. Lightly toast buns on the grill or in the pan.
6. Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce and stir to combine. Divide the pork (about 1 cup each) between the buns.

TIPS & NOTES

• Make Ahead Tip: Marinate the pork in the refrigerator for up to 8 hours. Cover and refrigerate the grilled pork for up to 2 days. Serve cold or reheat before serving.

• Tips: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
• One pork tenderloin typically weighs about 1 pound, enough for 4 servings. You can marinate a whole pound in the same amount of marinade used to marinate the 8 ounces in this recipe and have enough cooked tenderloin for 2 dinners (for 2 people). Or freeze half for up to 3 months.

NUTRITION

Per serving: 351 calories; 8 g fat (2 g sat, 3 g mono); 60 mg cholesterol; 45 g carbohydrates; 16 g added sugars; 21 g total sugars; 26 g protein; 4 g fiber; 857 mg sodium; 642 mg potassium.

Nutrition Bonus: Zinc (20% daily value), Magnesium & Potassium (18% dv)

Carbohydrate Servings: 3

Exchanges: 2 starch, 3 lean meat, 1/2 fat

Ravioli with Arugula & Pecorino

Elevate frozen ravioli with sizzled garlic and shallots, shaved pecorino and fresh arugula. Serve with: Whole-grain baguette and a light-bodied red wine, such as pinot noir.

Makes: 4 servings, 1 1/4 cups each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1 pound fresh or frozen cheese ravioli, preferably whole-wheat
• 1 large clove garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil
• 2 large shallots, sliced
• 3 tablespoons red-wine vinegar
• 1 teaspoon Dijon mustard
• Freshly ground pepper to taste
• 6 cups arugula
• 1/2 cup shaved Pecorino Romano or Parmesan cheese (see Tip)

PREPARATION

1. Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
3. Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.

TIPS & NOTES

• Tip: Use a vegetable peeler to shave curls off a block of hard cheese.

NUTRITION

Per serving: 413 calories; 24 g fat (8 g sat, 11 g mono); 57 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 16 g protein; 2 g fiber; 585 mg sodium; 156 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Vitamin A (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 3 fat

Turkey & Balsamic Onion Quesadillas

Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 20 minutes

INGREDIENTS

• 1 small red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 4 10-inch whole-wheat tortillas
• 1 cup shredded sharp Cheddar cheese
• 8 slices deli turkey, preferably smoked (8 ounces)

PREPARATION

1. Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
2. Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

NUTRITION

Per serving: 328 calories; 12 g fat (6 g sat, 0 g mono); 56 mg cholesterol; 30 g carbohydrates; 24 g protein;2 g fiber; 871 mg sodium; 33 mg potassium.

Nutrition Bonus: Calcium (30% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 3 lean meat

Quick Pastrami Hash & Eggs

When we’re in a hurry, we love to have breakfast for dinner. Precooked diced potatoes—available in the refrigerated section of most supermarkets—help make this pastrami hash ultra-fast. (If you have leftover cooked potatoes, use about 3 cups diced cooked potatoes instead.) Serve with rye toast and sautéed spinach.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 16- to 18-ounce package precooked diced potatoes (peeled or unpeeled)
• 1 large onion, quartered and thinly sliced
• 1 medium green bell pepper, diced
• 1 teaspoon paprika
• 1/4 teaspoon plus a pinch of salt, divided
• 1/4 teaspoon plus a pinch of freshly ground pepper, divided
• 5 ounces deli pastrami, diced (about 1 generous cup)
• 4 large eggs

PREPARATION

1. Heat oil in a large skillet over medium-high heat. Reduce heat to medium and add potatoes, onion, bell pepper, paprika and 1/4 teaspoon each salt and pepper. Stir to combine, then spread in an even layer in the pan and cook, undisturbed, for 3 minutes. Stir in pastrami, spread back into an even layer and cook undisturbed again until a crust starts to form on the bottom, about 5 minutes more. Remove from the heat and cover to keep warm.
2. Just after you add the pastrami to the hash, coat a large nonstick skillet with cooking spray and place over medium heat. Crack each egg into a small bowl and slip them, one at a time, into the skillet, taking care not to break the yolks. Season with the remaining pinch of salt and pepper. Reduce heat to medium-low, cover and cook undisturbed for about 2 minutes for soft-set yolks.
3. Divide the hash among 4 plates and top each serving with an egg.

NUTRITION

Per serving: 307 calories; 14 g fat (4 g sat, 8 g mono); 210 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 3 g fiber; 611 mg sodium; 638 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Zinc (19% dv), Potassium (18% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium-fat meat, 1 fat

Crab Roll

This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.

Makes: 4 servings, about 2/3 cup crab filling each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1/4 cup low-fat mayonnaise
• 1 tablespoon freshly grated lemon zest
• 3 tablespoons lemon juice
• 10 dashes hot sauce, such as Tabasco
• 1/2 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1/4 cup finely chopped shallot
• 1/4 cup finely chopped celery
• 1/4 cup thinly sliced fresh chives, divided
• 12 ounces cooked crabmeat (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed
• 8 leaves red or green leaf lettuce
• 4 whole-wheat hot dog buns (toasted, if desired)

PREPARATION

1. Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.
2. Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate the crab filling (Step 1) for up to 1 day.

• Tip: Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crab from the U.S. and Canada are both considered good choices for the environment. If you live in an area known for crab, you may be able to get freshly cooked crabs at the seafood counter of your local market.

NUTRITION

Per serving: 238 calories; 5 g fat (1 g sat, 1 g mono); 102 mg cholesterol; 2 g carbohydrates; 4 g added sugars; 21 g protein; 4 g fiber; 716 mg sodium; 269 mg potassium.

Nutrition Bonus: Iron (32% daily value), Vitamin A (26% dv), Vitamin C (17% dv), Calcium (16% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 2 lean meat, 1 fat

Seared Salmon with Green Peppercorn Sauce

A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
• 1/4 teaspoon plus a pinch of salt, divided
• 2 teaspoons canola oil
• 1/4 cup lemon juice
• 4 teaspoons unsalted butter, cut into small pieces
• 1 teaspoon green peppercorns in vinegar, rinsed and crushed

PREPARATION

1. Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

TIPS & NOTES

• Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
• To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

NUTRITION

Per serving: 226 calories; 11 g fat (4 g sat, 4 g mono); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.

Nutrition Bonus: Potassium (16% daily value), omega-3s.

Carbohydrate Servings: 0

Exchanges: 4 1/2 lean meat, 1 fat

Source
http://www.eatingwell.com/recipes_menus/recipe_slideshows/20_minute_low_calorie_dinner_recipes