Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (45 page)

• OLD-FASHIONED STRAWBERRY-BANANA SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

3 ½ cups chopped strawberries

3 bananas, peeled and sliced

1½ cups plain low-fat yogurt

¼ cup orange juice, not from concentrate

¼ cup milk or soy milk

1½ tablespoons honey

1 cup ice

Combine all ingredients in a blender and purée until smooth.

• THE DOWN UNDER •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 kiwi, peeled and chopped

½ cup chopped pineapple

1 orange, peeled, seeded, and chopped

1 small banana, peeled and sliced

7 strawberries, chopped

½ cup plain yogurt

1 cup of ice

Combine all ingredients in a blender and purée until smooth.

• THE OLD RELIABLE •

Apple-Banana Smoothie

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 apple, peeled, cored, and chopped

1 banana, peeled and chopped

2 tablespoons plain low-fat yogurt

¼ cup milk

½ cup orange juice, not from concentrate

Combine all ingredients in a blender and purée on low speed until smooth.

• BANANA SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

250–300 CALORIES

1 whole banana, peeled and sliced

1 cup milk

¼ cup plain low-fat yogurt

¼ cup ice chips

Combine all ingredients in a blender and blend on medium speed, creating a purée that’s smooth and creamy.

• PURPLE POWER GRAPE SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

2 cups seedless black grapes

1 cup low-fat yogurt

1 cup milk

3 tablespoons sugar

½ cup ice cubes or crushed ice

Combine all ingredients in a blender. Blend on medium speed until smooth and creamy.

• THE ENERGIZER BLUEBERRY-PEAR SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1½ whole red pears

1 cup frozen blueberries

1 cup plain low-fat yogurt

1 teaspoon sugar

6 ice cubes

Cut the pears into chunks and remove the seeds and stems. Keep the skin on as it’s full of healthy and tasty nutrients. Place all ingredients in a blender and purée on medium speed until smooth.

• FLUORESCENT PINEAPPLE-ORANGE SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

250–300 CALORIES

1 cup pineapple chunks

½ frozen peeled banana, sliced

1 cup orange-tangerine juice blend, chilled

¼ cup carrot juice, chilled

Combine all ingredients in a blender and purée until smooth.

• THE VIRTUOSO •

Apple-Pear Smoothie

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1½ whole red apples

1 cup pear slices

1 cup plain low-fat yogurt

1 teaspoon sugar, optional

6 ice cubes

Core and cut apples into chunks. Keep the skin on as it’s full of healthy and tasty nutrients. Place all ingredients in a blender and purée until smooth.

• LIGHT CUCUMBER SMOOTHIE •

TOTAL TIME: 7 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 large garden cucumber, peeled, seeded, and cut into chunks (about 1 cup)

½ cup frozen blueberries

½ cup plain or vanilla low-fat yogurt

½ tablespoon lemon juice

½ tablespoon lime juice

1 tablespoon honey

Combine all ingredients in a blender and purée until smooth.

• RASPBERRY-ORANGE ELIXIR •

TOTAL TIME: 7 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup diced orange slices

1 cup raspberries

½ cup vanilla yogurt

1 tablespoon of sugar or honey

1 cup of ice

Combine all ingredients in a blender and purée until smooth.

• STRAWBERRY-PEACH-MANGO SMOOTHIE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup frozen strawberries

1 peach, peeled, pitted, and sliced

1 cup mango chunks

¼ cup milk

1 cup plain yogurt

¼ cup ice chips, optional

Combine all ingredients in a blender and purée until smooth.

• THE TRIFECTA •

Strawberry-Peach-Carrot Smoothie

TOTAL TIME: 7 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 cup frozen strawberries

1 medium carrot, peeled and sliced

1 peach, peeled, pitted, and sliced

½ cup plain or vanilla low-fat yogurt

½ tablespoon flaxseed oil

6 ice cubes

Combine all ingredients in a blender and purée until smooth.

• INVIGORATING APPLE-PEACH SMOOTHIE •

TOTAL TIME: 7 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1½ cups green apples, chopped

3 medium peaches, peeled, pitted, and sliced

1 teaspoon lime juice

½ cup plain low-fat yogurt

1 cup of ice

Combine all ingredients in a blender and purée until smooth.

• SWEET-AND-SOUR APPLE-CRANBERRY SMOOTHIE •

TOTAL TIME: 7 MINUTES

SERVINGS: 2

250–300 CALORIES

1½ cups cranberries

1 large apple, peeled and chopped

1½ cups plain low-fat yogurt

1 cup crushed ice

Combine all ingredients in a blender and purée until smooth.

• THE GRAZZY •

Grape-Raspberry Smoothie

TOTAL TIME: 5 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1 cup dark seedless grapes

1 cup frozen raspberries

½ cup plain low-fat yogurt

1 teaspoon sugar, optional

6 ice cubes

Combine all ingredients in a blender and purée until smooth.

CHAPTER 11

SHRED Protein Shake Recipes

• SUPER PROTEIN BLAST SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

200–250 CALORIES

¼ cup of vanilla whey protein powder (use whey isolate or hydrolyzed whey)

12 ounces almond milk (reduced-fat or fat-free cow’s milk may be substituted)

4 frozen (or fresh) strawberries

¼ cup frozen (or fresh) blueberries

1 teaspoon honey

2 tablespoons low-fat vanilla yogurt

4 ice cubes

Add all ingredients to a blender. Blend on medium speed at first, then high speed until smooth and creamy.

• BLUE MANIA PROTEIN SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

200–250 CALORIES

¼ cup of vanilla whey protein powder (use whey isolate or hydrolyzed whey)

12 ounces almond milk (reduced-fat or fat-free cow’s milk may be substituted)

¼ cup frozen (or fresh) blackberries

¾ cup frozen (or fresh) blueberries

2 tablespoons low-fat vanilla yogurt

½ teaspoon honey

4 ice cubes

Add all ingredients to a blender. Blend on medium speed at first, then high speed until smooth and creamy.

• CHOCOLATE LOVER’S PROTEIN SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 1

UNDER 200 CALORIES

¼ cup chocolate whey protein powder (use whey isolate or hydrolyzed whey)

1 teaspoon powdered cocoa

½ medium peeled frozen banana, sliced

¼ cup low-fat or skim chocolate milk

¼ cup low-fat milk

4 ice cubes

Add all ingredients to a blender. Blend on medium speed at first, then high speed until smooth and creamy.

• RED REVOLUTION PROTEIN SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

200–250 CALORIES

¼ cup of vanilla whey protein powder (use whey isolate or hydrolyzed whey)

12 ounces almond milk (reduced-fat or fat-free cow’s milk may be substituted)

4 frozen (or fresh) strawberries

½ cup frozen (or fresh) raspberries

1 teaspoon sugar (½ teaspoon agave nectar may be substituted)

2 tablespoons low-fat vanilla yogurt

4 ice cubes

Add all ingredients to a blender. Blend on medium speed at first, then high speed until smooth and creamy.

• TROPICAL SPLASH PROTEIN SHAKE •

TOTAL TIME: 5 MINUTES

SERVINGS: 2

200 CALORIES

¼ cup vanilla whey protein powder (use whey isolate or hydrolyzed whey)

1 cup frozen pineapple

½ cup frozen blueberries

¾ cup unsweetened vanilla almond milk

1 tablespoon unsweetened coconut milk

Add all ingredients to a blender. Blend on low to medium speed until smooth and creamy.

CHAPTER 12

SHRED Soup and Stew Recipes

Most of these simple, inexpensive recipes can be made in 30 minutes or less. You can use these recipes as a foundation and experiment by substituting ingredients. Just make sure you’re staying mindful of the calories. For example, don’t substitute a cream sauce for chicken broth. Soups and simple stews are a great way to fill up on fewer calories. If there are certain ingredients that you really don’t like or are allergic to, feel free to customize the recipe within reason to fit your needs.

In these recipes your finished product will contain multiple servings. It is critical to remember that you are only to eat one serving at a particular meal. Whatever is left over, please place in a storage container and refrigerate it for later use. The serving for these soups and stews is between 1 and 1½ cups. If you consume within this range you’ll be fine.
Bon appétit!

• TRISTÉ’S CHICKEN NOODLE SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1½ cups wide egg noodles

1 tablespoon butter

½ cup chopped onion

½ cup chopped celery

¾ cup sliced carrots

1½ cups diced, cooked chicken meat

6 cups chicken broth

1½ cups vegetable broth

¼ cup water

½ teaspoon dried basil

½ teaspoon dried oregano

1 teaspoon poultry seasoning

1 teaspoon salt

Salt and pepper to taste

Bring large pot of water to a boil. Add egg noodles and boil until tender, 5 to 10 minutes. Drain and set aside.

In a large pot, melt butter. Cook onion and celery in butter until tender. Don’t overcook. Add carrots, chicken, chicken broth, vegetable broth, water, basil, oregano, poultry seasoning, salt, and pepper. Bring to a boil, then reduce heat and let simmer for 15 minutes before serving.

• BONNIE’S VEGETABLE SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

3 teaspoons olive oil

1 medium onion, diced

Kosher salt to taste

Pepper to taste

1 celery stalk, diced

2 medium carrots, diced

2 medium garlic cloves, peeled and minced

2 tablespoons flour

¼ cup corn kernels

¼ cup packed, chopped fresh parsley leaves

1 bay leaf (optional)

1 pinch dried thyme (optional)

3 cups chicken or vegetable broth

¾ pounds white potatoes, diced

¼ cup peas

¼ cup mushrooms

¼ cup red peppers chopped

1 cup peeled, seeded, and chopped tomatoes

Heat the olive oil in a large saucepan. Add the onion, season with salt and pepper. Stir in the celery, carrot, and garlic. Cook and stir until the veggies are tender and starting to brown, approximately 7 minutes. Add flour and cook another minute while stirring constantly. Season with salt and pepper.

Add the corn, parsley, bay leaf, and thyme, if using. Season again with salt and pepper and cook an additional 5 minutes.

Add the broth, potatoes, peas, mushrooms, peppers, and tomatoes. Bring the soup to a boil, then reduce the heat to low, allowing it to simmer, uncovered. Cook until the potatoes can be easily pierced with a fork, about 15 minutes. Remove bay leaf if using. Season with additional salt and pepper as needed and serve.

• BEAN, RICE, AND CHICKEN STEW •

TOTAL TIME: 60 MINUTES

SERVINGS: 2

200–300 CALORIES

4 ounces boneless, skinless chicken breast

2 cups cooked brown rice

½ cup cooked black or red beans or ½ cup canned black or red beans, rinsed and drained

½ cup chopped white onion

2 teaspoons ketchup

1 teaspoon Dijon mustard

1 teaspoon Worcestershire sauce

½ teaspoon brown sugar

Preheat the oven to 375°F.

Combine all ingredients in an oven-safe casserole dish and mix until well combined. Bake uncovered for 55 to 60 minutes and serve.