Read an Excerpt
The Hungry Girl Diet
By Lisa Lillien St. Martin's Press
Copyright © 2014 Hungry Girl, Inc.
All rights reserved.
ISBN: 978-1-4668-4205-2
CHAPTER 1
Welcome to The Hungry Girl Diet plan!
In Week 1, you'll be introduced to some staple Hungry Girl meals. These classics can (and should!) be enjoyed throughout the entire four-week plan. Try them all to see what works best for you. You might be surprised to discover a new favorite!
Here's a little guide to the Week 1 meals. You can find the full "recipes" starting here(all single servings, of course!) ... but honestly, they're more like quick how-tos than full-on recipes. SO EASY!
Mega Fruit 'n Yogurt Bowl: This is as delicious and satisfying as it is simple. Customize it with your favorite fruit (I'm obsessed with having Fuji apples in mine) and choice of nuts (almonds are my preference). I'm a huge fan of all kinds of yogurt, but the reason I've chosen 0% (a.k.a. fat-free) Greek yogurt as a breakfast choice for this plan is because it's packed with protein — and it's thick and creamy. Even if you think you might not like it, I encourage you to try it. The optional sweetener makes it less tart. This is a great option for busy mornings.
Egg Scramble & Bun: "Egg mugs" are some of the most popular Hungry Girl creations in existence: They're egg scrambles that are made in the microwave. Egg mugs are very easy to make and require hardly any cleanup. If you prefer, you can make these in a skillet. A side of berries and a bun with light butter make this a satisfying meal.
Growing Oatmeal B-fast: I love oatmeal, but I've always found that a traditional serving is tiny and not satisfying. So the Hungry Girl "growing oatmeal" concept was born. By doubling the amount of liquid and the cook time, you get a HUGE portion of oatmeal for the same number of calories. Brilliant! This one takes a little time, but it's well worth it. There's even a time-saving microwave version! Pair with a side of hard-boiled (or scrambled) egg whites, or mix in some protein powder.
Ginormous Salad: Tremendous salads are fantastic. This is definitely my number-one lunch choice. And since there are so many different options (chicken, turkey, or tuna; black beans, chickpeas, or kidney beans; snap peas, bell peppers, or carrots; etc.), it's completely possible to have an entirely new salad every day of the week. You can also go the easy route with a bagged mix (totally acceptable!) — just add protein and beans.
Super-Sized Sandwich Platter: I love 100-calorie flat sandwich buns — they're great and have a lot of surface area — but light bread slices also work. Just like the salad, you can change things up daily by varying your protein, veggies, and more. Don't miss the tips for packing your sandwich platter to go!
Veggie 'n Bean Bowl with Side of Greek Yogurt: A fantastic vegetarian option, mix 'n match style! I like it with mushrooms, zucchini, and black beans. The feta adds so much flavor, and the protein-packed yogurt makes it very filling. Pack it for lunch — it's good on the go!
HG-ified Fish or Chicken with Hot Veggies and Salad: Seriously satisfying dinner. A few key items make this so flavorful, it's almost unbelievable. And with so many different proteins, sauces, and veggies to choose from (are you sensing a theme?), there are limitless variations. SO GOOD!
Chicken Hungry Girlfredo Bowl: If you're already pretty familiar with Hungry Girl, you probably associate Girlfredo Bowls with tofu shirataki noodles, my favorite low-carb (and low-calorie!) pasta swap. However, this meal can be made with another noodle alternative: broccoli cole slaw. Once softened, those shredded broccoli stems take on a noodle-like texture. Either way, you get a deliciously creamy and filling Alfredo bowl.
HG's Special Stir-Fry: This one's extremely easy to make and very filling. And with so many sauce selections, you can change up the flavor every time. Plus, there's a super-fast variation of this meal that practically makes itself.
All About Snacks ...
In addition to three of those meals a day, choose any three snacks from the Snacks section. There are grab-n-go finds, speedy snacks, and recipes too. Just like with the meals, I recommend you try lots of different snacks to discover what works best for you. There are options with huge serving sizes, large protein counts, lots of fiber ... Sometimes all three! There are also smart snacks to attack cravings for things like chocolate, potato chips ... even pizza and French fries! So spend some time in the Snacks section, and find the stuff you love.
Water, Water, EVERYWHERE
I feel strongly that drinking water is key when trying to lose weight. It keeps you hydrated and energized, and it can even stop you from feeling hungry. With every meal and snack, have at least 8 ounces of water. It's easy to forget about water throughout the day, but by just making a point to have it with every meal and snack, you'll get in 48 ounces. Have at least two more 8-ounce glasses of water throughout the day. My personal favorite way to ensure that I drink lots of water is to keep it at room temperature. It's easier to guzzle that way! Using a straw also helps a LOT. And if you find plain water boring, you can flavor it up with lemon, lime, or even cucumber slices.
The Calorie Tally (and Supplemental Snacks)
It all adds up to about 1,300 calories per day. If you have 75 pounds or more to lose, have a vigorous exercise routine, or feel this calorie level is too aggressive for you, consider adding one of the following supplemental snacks to your day.
* 100 calories' worth of fruit (see HG's Fruit Chart) with 6 ounces fat-free plain Greek yogurt
* 100 calories' worth of fruit (see HG's Fruit Chart) with ½ ounce almonds or pistachios (about 12 almonds or 24 pistachios)
* 3 ounces (about 6 slices) no-salt-added turkey breast with 100 calories' worth of veggies (see HG's Veggie Chart)
Guess What?
You're ready to get started! There are many more tips 'n tricks and lots of helpful info throughout the pages of this week's plan. Don't be afraid to skip ahead and read them all at once!
Hot Tip! Lemon Water at Breakfast
While people have been debating whether it promotes fat burning or stimulates your metabolism, I drink hot water with lemon because I like the way it tastes, and I feel it's a cleaner way to start the day than coffee or tea (especially since I'd likely add sweetener to those). I also find that it helps fill me up. Just add a wedge of fresh lemon or a squirt from a bottle. Give it a shot for a few days, and see how you like it! (You can always have your coffee after.)
Need-to-Know Info: Beverage Basics
This advice might be obvious, but I'm not taking chances. Juice, soda, energy drinks ... These drinks can add hundreds of calories to your day and seriously impede weight loss. Instead of fruit juice, have a piece of fruit as one of your snacks. The fruit has fiber and is much more filling. If you just want something sweet to drink, go for a zero-calorie beverage, like sugar-free iced tea or a fruit-flavored drink. I suggest having no more than two of these a day, though, since they do contain a few calories and can actually make you feel hungrier.
* WEEK 1 *
DAY 1
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
* Mega Fruit 'n Yogurt Bowl
* Egg Scramble & Bun
* Growing Oatmeal B-fast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Ginormous Salad with Chicken, Turkey, or Tuna
* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
* Veggie 'n Bean Bowl with Side of Greek Yogurt
DINNER
8 ounces room-temp or cold water
Choose one of the following:
* HG-ified Fish or Chicken with Hot Veggies and Salad
* Chicken Hungry Girlfredo Bowl
* HG's Special Stir-Fry
SNACKS
Choose any THREE snacks from the following:
* Grab-n-Go Snacks
* Speedy Snacks
* Snack Recipes
Have each with 8 ounces room-temp or cold water.
HG Reminder: Don't forget to have two additional 8-ounce glasses of water throughout the day!
Measure Up!
It's very important to weigh and measure your ingredients. Weight loss is largely based on calories in versus calories out. And if you're not properly weighing and measuring your food, you could be taking in more calories than you think.
Need-to-Know Info: Mega Meal Mania!
This plan includes HUGE and filling meals, super-sized with lots of vegetables. If you feel full before finishing a meal, save the rest for later in the day. It'll be there if you get hungry and keep you from turning to unplanned snacks. You can even split a meal into two mini meals. I do, however, encourage you to eat all of each day's food at some point during that day.
Food Cues: Breakfast Edition
Pay attention to how satisfied you feel after having each of the different breakfasts this week. Everyone reacts differently to food. Do you feel full for a long time after eating one breakfast but get hungry quickly after eating another? Jot down these discoveries, and then make morning meal choices based on that valuable info.
* WEEK 1 *
DAY 2
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
* Mega Fruit 'n Yogurt Bowl
* Egg Scramble & Bun
* Growing Oatmeal B-fast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Ginormous Salad with Chicken, Turkey, or Tuna
* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
* Veggie 'n Bean Bowl with Side of Greek Yogurt
DINNER
8 ounces room-temp or cold water
Choose one of the following:
* HG-ified Fish or Chicken with Hot Veggies and Salad
* Chicken Hungry Girlfredo Bowl
* HG's Special Stir-Fry
SNACKS
Choose any THREE snacks from the following:
* Grab-n-Go Snacks
* Speedy Snacks
* Snack Recipes
Have each with 8 ounces room-temp or cold water.
HG FYI: That Girlfredo Bowl can be made with tofu shirataki noodles OR bagged broccoli cole slaw. Try both, and see which you like more!
Quick Tricks for Dining-Out Success
While preparing your own food is the best way to guarantee weight loss on this plan, dining out is a part of life, and you're going to do it once in a while. Use this week to really memorize what common portions on the plan look like. This way, you'll be able to enjoy diet-friendly meals while you're out.
Check restaurant websites before you go. Then decide what you're going to have ahead of time. That way you'll avoid making on-the-spot selections when you're already there and hungry. So simple, and REALLY smart!
For a full-on guide to dining out on The Hungry Girl Diet plan, click here!
Need-to-Know Info: Eat Everything on the Plan
The diet is specially balanced to keep you fully nourished and satisfied, so everything counts: veggies, protein, fruit, healthy fats like nuts and olive oil ... All important. Follow the meals closely, and don't leave anything out. Remember, you can always save leftovers for later in the day.
Wondering About Workouts?
Exercising — even a little bit — can really speed up your weight loss. Check out the exercise guidefor ideas and motivation!
* WEEK 1 *
DAY 3
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
* Mega Fruit 'n Yogurt Bowl
* Egg Scramble & Bun
* Growing Oatmeal B-fast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Ginormous Salad with Chicken, Turkey, or Tuna
* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
* Veggie 'n Bean Bowl with Side of Greek Yogurt
DINNER
8 ounces room-temp or cold water
Choose one of the following:
* HG-ified Fish or Chicken with Hot Veggies and Salad
* Chicken Hungry Girlfredo Bowl
* HG's Special Stir-Fry
SNACKS
Choose any THREE snacks from the following:
* Grab-n-Go Snacks
* Speedy Snacks
* Snack Recipes
Have each with 8 ounces room-temp or cold water.
Time-Saving Shortcuts!
If a meal calls for high-fiber vegetables ...
Look for frozen and canned varieties — no cutting or cooking needed! Check the labels to make sure no other ingredients have been added. (Look for salt-free varieties.) If frozen, thaw overnight in the fridge or just pop them in the microwave.
Canned high-fiber veggies: tomatoes, green beans, carrots
Frozen high-fiber veggies (individual or mixed): bell peppers, onions, green beans, sugar snap peas, snow peas, bean sprouts, broccoli, Brussels sprouts, carrots
Packaged finds! Bagged broccoli cole slaw, which is mainly shredded broccoli stems and carrots. You can also often find fresh stir-fry mixes of onions and bell peppers.
If a meal calls for high-volume veggies ...
You can go with frozen or canned versions here as well. Again, check the ingredients to make sure nothing's been added. (No-salt options are best.) Thaw or nuke the frozen veggies, and they'll be ready to use.
Canned high-volume veggies: mushrooms, asparagus
Frozen high-volume veggies (individual or mixed): mushrooms, zucchini, yellow squash, asparagus, cauliflower, kale
Packaged finds! Bagged cole slaw mix, a.k.a. shredded cabbage. Also common? Bags of ready-to-use chopped kale and spinach. Yum!
If a meal calls for raw chicken ...
Buy precooked kinds — the less sodium the better. Look for fresh or frozen strips, cutlets, and chopped chicken. Or cook up a bunch of chicken in advance (see here), and use it for days. Here's a handy conversion chart ...
(Continues...)
Excerpted from The Hungry Girl Diet by Lisa Lillien. Copyright © 2014 Hungry Girl, Inc.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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