The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (24 page)

Easy Baked Carrot Fries

100-calorie portions

60-calorie portions

Souper-Sized Soup

cauliflower

as food expander

100-calorie portions

60-calorie portions

Veggie ’n Bean Bowl with Side of Greek Yogurt

champagne

cheat sheet

cheese

cheddar, reduced-fat

feta, reduced-fat

mozzarella, part-skim

ricotta, light/low-fat

cheese, The Laughing Cow Light Creamy Swiss

Cheesy Turkey Rollups

Chicken Hungry Girlfredo Bowl

Easy Cheesy Noodles

Grilled Cheese Platter

cheese, light string

convenience-store emergency meal

Grab-n-Go Snacks

Cheesy Faux-tato Skins

Cheesy Turkey Rollups

chicken

Balsamic BBQ Chicken with Side Salad

BBQ Chicken Salad

Chicken à la HG

Chicken Fajita Tostadas

Chicken Hungry Girlfredo Bowl

Chicken Parm with Saucy Pasta Swap

Chicken So Low Mein with Side Salad

Chicken Teriyaki with Veggies

Chinese Chicken Salad

cooking help

Fajita Salad

Faux-Fried Chicken Strips with Side Salad

Fish or Chicken with Hot Veggies and Salad

Ginormous Salad with Chicken, Turkey, or Tuna

The HG Chop Chop

HG-ified Fish or Chicken with Hot Veggies and Salad

Knife & Fork Avocado Chicken B-fast Burrito

Pizza-fied Chicken with Saucy Spaghetti Swap

Plan-Ahead Ideas!

shortcuts

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

time-saving alternative

vegetarian swaps

Chinese food

Chicken So Low Mein with Side Salad

Chinese Chicken Salad

Ginormous Tofu Stir-Fry

Sweet ’n Crunchy Chinese Slaw

chocolate

Cannoli Bites

Chocolate-Chip-Stuffed Strawberries

craving-busters

Fiber One 90 Calorie Brownies

low-fat frozen fudge pops

VitaTops

cilantro, Creamy Cilantro Dip/Dressing

Classic Chef Salad

cocktails

cod

coffee creamer

coffee shops

condiments

Craving-Busters, snacks.
See also
food cravings

Baked Kale Chips

Better-For-You Craving-Busters

Cheesy Faux-tato Skins

Easy Baked Carrot Fries

Easy Cheesy Noodles

Fiber One 90 Calorie Brownie or dessert bar

Lord of the Onion Strings

100-calorie bag baked or popped chips

Perfect Pizza-bella

Snack-tastic Butternut Fries

Creamy Balsamic Dip/Dressing

Creamy Cilantro Dip/Dressing

Crunchy Beef Tacos with Side Salad

cucumbers

The HG Chop Chop

Lean ’n Green Sipper

turkey breast with cucumbers snack

D

dessert fixes

Apple Pie in a Mug

Cannoli Bites

Caramel Apple Crunchcake

Chocolate-Chip-Stuffed Strawberries

Enlightened The Good-For-You Ice Cream bars

Fiber One 90 Calorie Brownies and dessert bars

Low-fat frozen fudge pop or fruit bars

Upside-Down Cream Pie

Upside-Down Strawberry Pie

Vitalicious VitaTop

Diet Tips ’n Tricks Cheat Sheet!

dietitian tips

dining out after the plan

bars

birthday cake survival

bread and appetizers

buffets and salad bars

Chinese

coffee shops

desserts

dos and don’ts

entreés

fast food

holiday meals

ice cream and frozen yogurt shops

Italian

Japanese/sushi

mall food court

Mexican

movie theaters

at the office

party tips

salads

vending machines

dining out on the plan

American

breakfast

Chinese

Dining Out at a Glance

dinner

fast food

Italian

Japanese/sushi

limiting

lunch

Mexican

must-know info

sandwich shops

successful HG dieters

tips

dinner

Balsamic BBQ Chicken with Side Salad

BBQ Chicken Salad

Big Burger with Side Salad

Chicken Fajita Tostadas

Chicken Hungry Girlfredo Bowl

Chicken Parm with Saucy Pasta Swap

Chicken So Low Mein with Side Salad

Chinese Chicken Salad

Classic Chef Salad

Crunchy Beef Tacos with Side Salad

dining out

Fajita Salad

Faux-Fried Chicken Strips with Side Salad

Fruity Fish & Potato Foil Pack with Side Salad

Ginormous Salad with Chicken, Turkey, or Tuna

Ginormous Tofu Stir-Fry

Grilled Cheese Platter

Pizza-fied Chicken with Saucy Spaghetti Swap

Sesame-Ginger Salmon & Veggies

Sloppy Jane Stir-Fry

Swap-a-rama!

Tuna Melt with Side Salad

vegetarian meals

Week 1

Weeks 2 through 4

dips ‘n dressings

Creamy Balsamic Dip/Dressing

Creamy Cilantro Dip/Dressing

40 calories or less

HG alternatives

Mix ’n Match Mania! Fish or Chicken with Hot Veggies and Salad

Plan-Ahead Ideas!

sodium

supermarket picks

Sweet ’n Tangy Tomato Dip/Dressing

D.I.Y. Tortilla Chips

Double-Strawberry Smoothie

dried fruit

E

Easy Baked Carrot Fries

Easy Cheesy Noodles

egg mug tips

Egg Scramble & Bun

egg substitute, fat-free liquid

Egg Scramble & Bun

as egg swap

EggaMuffin B-fast

The Great Greek Egg Breakfast

Veggie Egg Mug

Veggie-Packed Egg Mug B-fast

Why Egg Substitute?

egg whites, liquid

Egg Scramble & Bun

EggaMuffin B-fast

The Great Greek Egg Breakfast

Veggie Egg Mug

Veggie-Packed Egg Mug B-fast

eggs, hard-boiled whites

convenience-store emergency meal

how to

Plan Ahead Ideas!

time-saving shortcuts

tips and alternatives

Tuna-Stuffed Egg Whites

80/20 Rule

emergency snacks,
See also
snacks, speedy

English muffins, light

Egg Scramble & Bun

EggaMuffin B-fast

The Great Greek Egg Breakfast

Veggie-Packed Egg Mug B-fast

exercise

EZ Caprese-Style Salad

F

Fajita Salad

FAQs

fast food

Faux-Fried Chicken Strips with Side Salad

Feta-Stuffed Strawberries

fettuccine Alfredo

Fiber One Original bran cereal

alternative

fish

cod

Fish or Chicken with Hot Veggies and Salad

Fruity Fish & Potato Foil Pack with Side Salad

Ginormous Salad with Chicken, Turkey, or Tuna

HG-ified Fish or Chicken with Hot Veggies and Salad

low-sodium tuna packed in water

sea bass

Sesame-Ginger Salmon & Veggies

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

tilapia

Tuna Lettuce Wraps

Tuna Melt with Side Salad

Tuna-Stuffed Egg Whites

Five-Minute Supermarket Meals

food cravings

Craving-Busting Super Snacks!

secrets of successful HG dieters

trigger-food cravings

Food Cues: Breakfast Edition

Food Cues: The Truth About Bread

Food Expanders

Food Fakers

dried fruit

Fast-Food Edition

flavored water

granola

not-so-single servings

restaurant salads

smoothies

turkey/fish/veggie burgers

veggie chips/crisps

in vending machines

food journal

food scale

food thermometer

fried chicken

fast food

Faux-Fried Chicken Strips with Side Salad

fries, French

craving-busters

Easy Baked Carrot Fries

Snack-tastic Butternut Fries

frozen meal filler-uppers

frozen yogurt shops

fruit.
See also
specific fruit

Apple Pie in a Mug

Apple Walnut Oatmeal

Banana-Berry Yogurt Bowl

Berry Madness Yogurt Bowl

Berry-Citrus Slush

Blueberry Almond Oatmeal

budget advice

Caramel Apple Crunchcake

Chocolate-Chip-Stuffed Strawberries

convenience-store emergency meal

Double-Strawberry Smoothie

dried

emergency snack or meal

Feta-Stuffed Strawberries

as fiber-dense food

freeze-dried

Fruity Fish & Potato Foil Pack with Side Salad

Grab-n-Go Snacks

grapes

Lean ’n Green Sipper

Mega Fruit ’n Yogurt Bowl

100-calorie portions

Strawberry Peach Oatmeal Parfait

Tropical Fruit ’n Yogurt Bowl

Upside-Down Strawberry Pie

G

Ginormous Salad with Chicken, Turkey, or Tuna

Ginormous Tofu Stir-Fry

Grab-n-Go Snacks

grapes

Lean ’n Green Sipper

100-calorie portions

grapeseed oil

The Great Greek Egg Breakfast

Greek yogurt, fat-free

Banana-Berry Yogurt Bowl

Berry Madness Yogurt Bowl

budget advice

Mega Fruit ’n Yogurt Bowl

sour cream swap

Tropical Fruit ’n Yogurt Bowl

Veggie ’n Bean Bowl with Side of Greek Yogurt

Why Greek Yogurt?

Grilled Cheese Platter

grocery list

bread

canned/jarred food

cereal

dairy

frozen desserts

pantry staples/spices

poultry/seafood

produce

refrigerated staple

salad dressings

sauces

shelf-stable condiments

snacks

Grotto, David

Growing Oatmeal Bowl

microwave alternative

H

ham and cheese breakfast sandwich

Happy Hour, 100-calorie beverages

Having All the Water … and Then Some

herbs, fresh

The HG Chop Chop

HG-ified Fish or Chicken with Hot Veggies and Salad

Mix-n-Match Mania

skillet alternative

HG’s Special Stir-Fry

high-fiber vegetables

high-volume vegetables

holiday meals

how to

Avoid Common Missteps

bake spaghetti squash

cook broccoli cole slaw or chopped cabbage in a skillet

cook Chicken à la HG

Handle a Slip

hard-boil egg whites

microwave spaghetti squash

steam veggies in the microwave

hunger, three-step plan to obliterate.
See also
food cravings

I

ice cream

craving-busters

Enlightened The Good-For-You Ice Cream bars

ice cream shops

ingredient swaps

for beef

for chicken

egg substitute

extra-lean ground beef

for pasta

Saucy Spaghetti Swap

for sour cream

for sweet potatoes

tofu shirataki noodles

tomatoes as salsa swap

Italian food

Chicken Parm with Saucy Pasta Swap

Perfect Pizza-bella

Pizza-fied Chicken with Saucy Spaghetti swap

J

Japanese food/sushi

journal, food

K

kale

Baked Kale Chips

Lean ’n Green Sipper

100-calorie portions

60-calorie portions

Knife & Fork Avocado Chicken B-fast Burrito

L

The Laughing Cow Light Creamy Swiss cheese

Cheesy Turkey Rollups

Chicken Hungry Girlfredo Bowl

Easy Cheesy Noodles

Grilled Cheese Platter

Lean ’n Green Sipper

leftovers

beets

budget advice

general

ham

pepperoni, turkey

tofu

lemon water

lettuce.
See also
salads

bagged salad mix

Tuna Lettuce Wraps

Veggie ’n Bean Bowl with Side of Greek Yogurt

liquor

Lord of the Onion Strings

lunch

Balsamic BBQ Chicken with Side Salad

BBQ Chicken Salad

Big Burger with Side Salad

Chicken Fajita Tostadas

Chicken Hungry Girlfredo Bowl

Chicken Parm with Saucy Pasta Swap

Chicken So Low Mein with Side Salad

Chinese Chicken Salad

Classic Chef Salad

Crunchy Beef Tacos with Side Salad

dining out

Fajita Salad

Faux-Fried Chicken Strips with Side Salad

Fruity Fish & Potato Foil Pack with Side Salad

Ginormous Salad with Chicken, Turkey, or Tuna

Ginormous Tofu Stir-Fry

Grilled Cheese Platter

The HG Chop Chop

HG-ified Fish or Chicken with Hot Veggies and Salad

HG’s Special Stir-Fry

Packed-lunch pointers

Pizza-fied Chicken with Saucy Spaghetti Swap

Sesame-Ginger Salmon & Veggies

Sloppy Jane Stir-Fry

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

Swap-a-rama!

Tuna Melt with Side Salad

vegetarian meals

Veggie ’n Bean Bowl with Side of Greek Yogurt

Veggie-rific Salad

Week 1

Weeks 2 through 4

M

Magical Food Expanders

Magical Margarita Light

maintenance.
See
weight maintenance

marinades.
See also
dips ‘n dressings; salad dressings

Fish or Chicken with Hot Veggies and Salad

sodium

measuring/weighing importance

meatless alternatives.
See
Vegetarian Meals and Meatless Alternatives