AmyCremen.com

Every Day:

Peppermint and ginger tea helps keep your digestive system running smoothly.

• Sip on some every day to banish bloat
• Enjoy hot or over ice
• After lunch, drink at least 8 ounces of caffeine-free peppermint tea
• Before bed, drink at least 8 ounces of caffeine-free ginger tea
• In addition to tea, drink at least 48 ounces of water throughout the day

Six Foods to Help You Lose:

Ginger: Contains healthy compounds (gingerols) that ease stomach bloat.

Parsley: A natural diuretic that keeps water retention in check. Enjoy the fresh, herbal flavor it adds to lunches and dinners.

Peppermint: Delivers a compound called menthol, which relaxes the intestines and keeps your stomach from pooching.

Pineapple: Not only adds juicy sweetness to your meals but also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.

Yogurt: Boasts good bacteria (probiotics), which help you stay regular. It may cut gas and bloating, too.

Every Morning - Wake up:

Small bowl of fresh fruit and a big glass of water.

300 Calorie - Breakfast Options:

Maple Nut Oatmeal:

1 ½ cups oatmeal

2 tablespoons chopped nuts

1 teaspoon maple syrup

Honey Yogurt with Raspberries and Almonds:

Mix 1 tablespoon honey with 1-6 ounce container plan low-fat Greek yogurt; top with 1 cup unsweetened frozen raspberries (thawed) and 2 tablespoons chopped almonds.

Green Tea Smoothie with Mango and Pineapple:

Place 8 ounces brewed green tea (chilled), 8 ounces unsweetened vanilla almond milk, ½ cup frozen mango chunks, and ½ cup pineapple (fresh or canned in it’s own juice) in a blender; puree until smooth. (You can add ice for a thicker consistency.) Serve with 6 walnut halves on the side.

Sunflower and Banana Waffle:

Toast 1 frozen whole grain waffle; top with 2 tablespoons plain low-fat yogurt, 2 tablespoons sunflower seeds, 1 small sliced banana, and a dash of cinnamon.

Toast with Peanut Butter and Honey:

Spread 1 tablespoon natural peanut butter and I teaspoon honey on 1 slice who grain bread (toasted). Serve with 1 large orange.

Spinach, Egg, and Cheddar Scramble with Toast:

Coat a pan with cooking spray; scramble 2 eggs (or ½ cup EggBeaters), 2 cups baby spinach, and 2 tablespoons low-fat shredded cheddar cheese. Serve mixture on 1 slice whole grain toasted bread.

Blueberry and Almond Milk Smoothie:

Puree 2 cups unsweetened vanilla almond milk, 1 cup frozen blueberries, and 1 tablespoon honey in a blender until smooth. (You can add ice for a thicker consistency.) Serve with 8 walnuts on the side.

100 Calorie – Snack Options:

1. 1 cup fresh fruit with 1 oz. almonds

2. 1 pineapple cup (4 ounce, no sugar added) with 2 tablespoons chopped walnuts

3. 1 whole grapefruit

4. 1 low-fat string cheese with half a small pear

5. 1 medium apple

6. 6 ounces plain fat free Greek yogurt with 1 teaspoon honey

7. 2 tablespoons sunflower seeds

8. 12 almonds

400 Calorie - Lunch Options:

Spinach Salads:

2 cups raw spinach w/tomatoes, onions, cucumbers.

4 cups raw spinach w/ ½ avocado. Dressing: juice from half a lemon, 2 teaspoons extra virgin olive oil, pepper., 3 tablespoons slivered almonds.

Fruit and Nut Granola Parfait:

6-Ounces plain low-fat Greek yogurt.

¾ cup fruit and nut granola.

Mediterranean Plate:

½ cup hummus

1 whole grain pita

½ cup sliced cucumbers

½ cup zucchini

½ cup sugar snap peas

Avocado and Tomato Sandwich:

Mash ½ avocado, ½ white kidney beans, and juice of half a lemon.

Spread on 2 slices of whole grain bread

4 slices of tomato

¼ cup arugula

Quinoa Tabouli Salad:

Boil ½ cup water in a pot. Add ¼ cut dry quinoa; cover and simmer for 12 minutes. Toss with 1 cup chopped fresh parsley, I cup chopped tomato, I cup chopped cucumber, 2 tablespoons pine nuts, I teaspoon extra virgin olive oil, juice of half a lemon, and pepper.

400 Calorie – Dinner Options:

Arugula Salad Pizza:

Preheat broiler. Spread 2 teaspoons bottled pesto over 1 whole grain pita; broil until golden brown, about 4 minutes. In a bowl, toss together 2 cups arugula, ½ cup chopped tomatoes, 1 tablespoon pine nuts, ¼ cup canned white kidney beans, 1 teaspoon extra virgin olive oil, and juice of half a lemon. Serve over the toasted pita.

Broiled Salmon and Asparagus with Quinoa:

Preheat broiler. Broil 10 asparagus spears and 1 4-ounce salmon filet until it turns opaque or until internal temperature reaches 145degrees. In a separate pot, bring ½ cup quinoa; cover and simmer for 12 minutes. Drizzle everything with juice from half a lemon, and sprinkle with 2 tablespoons fresh chopped parsley and pepper.

Grilled Veggie and Herbed Goat Cheese Sandwich:

Cook 3 thin slices eggplant and half a red bell pepper in a grill pan. Mix together 3 tablespoons goat cheese with 1 tablespoon each chopped fresh parsley and chopped fresh chives. Spread cheese mixture on small whole grain roll and top with grilled vegetables.

Pesto Pasta Primavera:

Prepare ¾ cup dry, whole grain penne pasta according to package directions. Saute’ 1 small zucchini (chopped), ½ cup chopped tomatoes, and 1 tablespoon bottled pesto for 5 minutes. Add 1 cup baby spinach and ¼ cup canned chick peas, for 3 more minutes. Add sauted’ vegetables to pasta. Top with 3 tablespoons fresh chopped parsley and 1 tablespoon pine nuts.

Sauted Shrimp and Broccoli with Nutty Brown Rice:

Saute’ 8 medium shrimp, 2 cups broccoli, and 1 garlic clove in 2 teaspoons extra virgin olive oil until shrimp are done. Prepare ½ cooked brown rice; add 2 tablespoons chopped parsley, 2 tablespoons almonds, and pepper.

Blue Cheese and Yogurt Salad:

Whisk together 4 ounces plain low-fat yogurt, 2 tablespoons crumbled blue cheese, and black pepper. Toss 4 cups chopped romaine lettuce, 1 cup chopped tomatoes, and blue cheese and yogurt dressing.