The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (17 page)

Weight Watchers Giant, Skinny Cow, Healthy Choice Premium, Fudgsicles

Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer’s/Edy’s Fruit Bars

*
Enlightened The Good-For-You Ice Cream bar DESSERT FIX!

*
100-calorie snack bar, cereal bar, or chewy granola bar

Quaker, Fiber One (especially Protein!), Special K

*
80 calories’ worth of crackers (with fiber) with 1 tablespoon low-sugar preserves

Melba Toast, Melba Snacks, Ryvita, Wasa

Smuckers Low Sugar

*
100-calorie bags (or pre-portioned) baked or popped chips CRAVING-BUSTER!

Popchips, Quaker Popped Chips, Kettle Brand Bakes

*
10 mini rice cakes
(sweet and savory options, like caramel, apple cinnamon, cheddar, and BBQ)

*
5 mini rice cakes with
half
a 100-calorie serving of fruit
(see
HG’s Fruit Chart
)

*
1 full-sized rice cake (50 calories or less) with
half
a 100-calorie serving of fruit
(see
HG’s Fruit Chart
)

Quaker rice cakes and mini rice cakes rock!

*
100-calories-or-less pouch of low-sodium tuna packed in water PROTEIN POWERHOUSE!

StarKist

*
SPECIAL SNACK: Quest Bars!
PROTEIN POWERHOUSE!

I am OBSESSED with these! They taste incredible and are insanely filling, thanks to major amounts of protein and fiber. With around 200 calories per bar, have
half
of one as a snack, OR have a whole one in place of two snacks.

Download The Hungry Girl Diet App to create custom shopping lists and track your food! Visit
hungry-girl.com/diet
for details.

HG’s Fruit Chart: 100-Calorie Portions!

Fruits with high fiber counts and large serving sizes tend to be the most filling. The stars represent HG favorites …

2¼ cups chopped watermelon (1.5g fiber)

2 cups halved strawberries; about 17 large strawberries (6g fiber)*

1¾ cups sliced apple; about 1 medium apple (4.5g fiber)*

1¾ cups chopped cantaloupe (2.5g fiber)

1
²
/
₃
cups blackberries (12.5g fiber)*

1
²
/
₃
cups sliced peaches; about 2 small peaches (4g fiber)

1
²
/
₃
cups chopped honeydew melon (2g fiber)

1½ cups raspberries (12g fiber)*

1½ cups sliced nectarines; about 1½ medium nectarines (3.5g fiber)

1¼ cups sliced pear; about 1 medium pear (5.5g fiber)

1¼ cups orange sections; 1½ medium oranges (5.5g fiber)*

1¼ cups blueberries (4.5g fiber)

1¼ cups chopped pineapple (3g fiber)

1 cup grapefruit sections; about 1 grapefruit (3.5g fiber)

1 cup cherries (3g fiber)

1 cup chopped mango; about ½ mango (2.5g fiber)

1 cup grapes; about 30 grapes (1.5g fiber)

¾ cup sliced banana; about 1 medium banana (3g fiber)

²
/
₃
cup pomegranate arils; about ½ pomegranate (4.5g fiber)

Look for 100-calorie containers of POM POMs, ready-to-eat arils!

3 clementines or other small mandarin oranges (3.5g fiber)

2 tangerines or other medium mandarin oranges (3.5g fiber)

HG’s Veggie Chart: 100-Calorie Portions!

High fiber counts and large serving sizes … YAY!

1 extra-large artichoke (11g fiber)

4½ cups chopped cabbage (10g fiber)

4 cups (one 12-oz. bag) broccoli cole slaw (12g fiber)

4 cups sliced bell peppers (7g fiber)

3½ cups asparagus pieces (10g fiber)

3½ cups cauliflower florets (7.5g fiber)

3½ cups cherry or grape tomatoes (6g fiber)

3
¹
/
₃
cups sugar snap peas (5.5g fiber) 3 cups broccoli florets (7g fiber)

3 cups chopped kale (7g fiber) 2½ cups Brussels sprouts (8.5g fiber)

2¼ cups jicama sticks (13g fiber)

2¼ cups cooked spaghetti squash (5g fiber)

1½ cups cubed butternut squash (4g fiber)

28 baby carrots (8g fiber)

Measurements are for raw vegetables (unless otherwise indicated).

HG FYI:
Click
here
to learn how to bake or steam spaghetti squash!

HG’s Mix ’n Match Veggies & Dips

60-Calorie Veggie Portions

1 medium artichoke (7g fiber)

2¾ cups chopped cabbage (6g fiber)

2½ cups bagged broccoli cole slaw (7.5g fiber)

2½ cups sliced bell peppers (4.5g fiber)

2¼ cups asparagus pieces (6g fiber)

2¼ cups cherry or grape tomatoes (4g fiber) 2 cups broccoli florets (4.5g fiber)

2 cups cauliflower florets (4g fiber)

2 cups sugar snap peas (3.5g fiber) 1¾ cups chopped kale (4g fiber)

1½ cups Brussels sprouts (5g fiber)

1½ cups cooked spaghetti squash (3g fiber)

1¼ cups jicama sticks (7.5g fiber)

1 cup cubed butternut squash (2.5g fiber)

17 baby carrots (5g fiber)

Measurements are for raw vegetables (unless otherwise indicated).

Dips (and More) with 40 Calories or Less

* 1 serving (3 to 4 tablespoons)
Sweet ’n Tangy Tomato Dressing
,
Creamy Cilantro Dressing
, or
Creamy Balsamic Dressing

* ¼ cup fresh salsa or pico de gallo

* 1½ tablespoons hummus

Toss cooked veggies with …

* ½ cup canned crushed tomatoes, seasoned with garlic powder, onion powder, etc.

* ¼ cup low-fat marinara sauce

* 1 tablespoon of any sauce, dressing, or marinade with 25 calories or less per 1-tablespoon serving

* 2 teaspoons light whipped butter or light buttery spread

Look for options with 250mg sodium or less.

HG Dips and Dressings

Pair with a 60-Calorie Veggie Portion as a snack, or use in salad and sandwich platter recipes as directed …

Sweet ’n Tangy Tomato Dip/Dressing

24 calories, 0g fat, 220mg sodium, 5g carbs, 1g fiber, 3g sugars, 0.5g protein

3 tablespoons canned crushed tomatoes

1 teaspoon seasoned rice vinegar

1 teaspoon finely chopped basil

¹
/
₈
teaspoon garlic powder

Combine and mix well.

Creamy Cilantro Dip/Dressing

30 calories, 0g fat, 168mg sodium, 2.5g carbs, 0g fiber, 2g sugars, 4.5g protein

3 tablespoons fat-free plain Greek yogurt

1 tablespoon water

1 teaspoon finely chopped cilantro

½ teaspoon lime juice

¹
/
₈
teaspoon each cumin, garlic powder, onion powder

Dash each salt and black pepper

Combine and mix well.

Creamy Balsamic Dip/Dressing

31 calories, 0g fat, 13mg sodium, 4g carbs, 0g fiber, 3g sugars, 3g protein

2 tablespoons fat-free plain Greek yogurt

1 tablespoon balsamic vinegar

Half a no-calorie sweetener packet

Combine and mix well.

Big Batch of Sweet ’n Tangy Tomato Dip/Dressing

¹
/
₈
th of recipe (about 3 tablespoons): 24 calories, 0g fat, 220mg sodium, 5g carbs, 1g fiber, 3g sugars, 0.5g protein

1½ cups canned crushed tomatoes

2 tablespoons plus 2 teaspoons seasoned rice vinegar

2 tablespoons plus 2 teaspoons finely chopped basil

1 teaspoon garlic powder

Combine ingredients in a sealable container. Mix well.

Big Batch of Creamy Cilantro Dip/Dressing

¹
/
₈
th of recipe (about ¼ cup): 30 calories, 0g fat, 168mg sodium, 2.5g carbs, 0g fiber, 2g sugars, 4.5g protein

1½ cups fat-free plain Greek yogurt

½ cup water

2 tablespoons plus 2 teaspoons finely chopped cilantro

1 tablespoon plus 1 teaspoon lime juice

1 teaspoon each cumin, garlic powder, onion powder

½ teaspoon salt and black pepper

Combine ingredients in a sealable container. Mix well.

Big Batch of Creamy Balsamic Dip/Dressing

¹
/
₈
th of recipe (about 3 tablespoons): 31 calories, 0g fat, 13mg sodium, 4g carbs, 0g fiber, 3g sugars, 3g protein

1 cup fat-free plain Greek yogurt

½ cup balsamic vinegar

4 no-calorie sweetener packets

Combine ingredients in a sealable container. Mix well.

Veggie 411!

Prefer your veggies cooked? Keep reading …

How to Steam Veggies in the Microwave …

For 1 to 3 cups of most veggies …

Place veggies in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for about 3 minutes, until softened. Repeat as needed. Drain or blot dry.

How to Bake Spaghetti Squash …

Preheat oven to 400 degrees.

Microwave squash for 3 to 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds. Fill a large baking pan with ½ inch water and place squash halves in the pan, cut sides down.

Bake until tender, about 40 minutes. (Check it at 30 minutes, if you like it on the firm side.)

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed!

How to Microwave Spaghetti Squash …

Microwave squash for 3 to 4 minutes, until soft enough to cut. Slice into quarters. Scoop out and discard seeds.

Place one piece of squash in a wide microwave-safe bowl, cut side down. Add 2 tablespoons water, cover, and cook for 8 minutes, or until soft. Repeat with remaining squash.

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed!

How to Cook Broccoli Cole Slaw or Chopped Cabbage in a Skillet …

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add slaw or cabbage and ½ cup water.

Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes.

SPEEDY SNACKS!

Baked Kale Chips CRAVING-BUSTER!

98 calories, 2g fat, 231mg sodium, 17.5g carbs, 7g fiber, 4.5g sugars, 8.5g protein

Preheat oven to 425 degrees. Place 3 cups kale leaves on a baking sheet sprayed with nonstick spray. Spritz with nonstick spray, and sprinkle with a dash of salt. Bake until crispy, 5 to 7 minutes. Yum!

Easy Cheesy Noodles CRAVING-BUSTER!

55 calories, 2.5g fat, 210mg sodium, 7g carbs, 4g fiber, 1g sugars, 2.5g protein

Use a strainer to rinse, drain, and pat dry 1 bag House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute. Roughly cut, and microwave for 1 minute. Thoroughly pat dry. Add 1 wedge The Laughing Cow Light Creamy Swiss cheese, breaking it into pieces. Microwave for 1 minute. Stir and season to taste.

Veggie Egg Mug PROTEIN POWERHOUSE!

83 calories, 0g fat, 252mg sodium, 6g carbs, 1g fiber, 3g sugars, 14.5g protein

In a large microwave-safe mug sprayed with nonstick spray, combine ½ cup chopped spinach with 2 tablespoons each chopped onion and bell pepper. Microwave for 1½ minutes, or until softened. Blot away moisture, add ½ cup egg whites or fat-free liquid egg substitute, and stir. Microwave for 1 minute. Stir in 2 tablespoons chopped tomato, and microwave for 1 minute, or until set.

Deli Rolls PROTEIN POWERHOUSE!

64 calories, 0.5g fat, 138mg sodium, 6g carbs, 2g fiber, 3.5g sugars, 9g protein

Place 2 large lettuce leaves on a plate. Top each with ½ ounce (about 1 slice) no-salt-added turkey breast, 2 medium tomato slices, and ½ teaspoon mustard (yellow, Dijon, or honey).

Feta-Stuffed Strawberries HUGE PORTION!

100 calories, 4.5g fat, 260mg sodium, 11.5g carbs, 3g fiber, 7g sugars, 5.5g protein

Slice stem ends off 8 large strawberries, about ½ inch, revealing an opening in each berry. Use a narrow spoon to remove about half of the flesh inside each berry, allowing room for filling. Evenly fill with 3 tablespoons crumbled reduced-fat feta cheese, breaking crumbles into smaller pieces if needed. Eat!

Upside-Down Cream Pie DESSERT FIX!

88 calories, <0.5g fat, 92mg sodium, 16.5g carbs, 0.5g fiber, 12.5g sugars, 4.5g protein

Crush 1 low-fat honey graham cracker (¼ sheet). Sprinkle it over 4 ounces (about ½ cup) fat-free flavored yogurt.

Berry-Citrus Slush DESSERT FIX!

94 calories, 0.5g fat, 6mg sodium, 23g carbs, 5g fiber, 14.5g sugars, 1g protein

In a blender, combine 1 cup unsweetened frozen mixed berries (partially thawed), ½ cup Trop50 No Pulp, and 1 no-calorie sweetener packet. Add ¾ cup crushed ice, and pulse until smooth (stopping and stirring, if needed).

EZ Caprese-Style Salad HUGE PORTION!

95 calories, 3g fat, 200mg sodium, 8.5g carbs, 2.5g fiber, 4.5g sugars, 8.5g protein