Table of Contents
Introduction 9
How to Lose Weight 13
It Starts with Mindset 13
Nutrition Basics 13
Calories Are Important But … 14
Not All Calories Are Created Equal 15
Fat-Loss Hormones 17
Customizing Your Calories 18
How to Eat to Lose Weight 21
What to Eat 21
How Much to Eat 22
Meal Planning 23
How to Make a Meal Plan 23
Low-Calorie Kitchen Staples 24
Cravings 24
Bingeing and Emotional Eating 25
High-Protein Breakfasts 27
Greek Yogurt Waffles 28
Sheet Pan Banana-Chocolate Chip Pancakes 31
PB&J Donuts 32
Simple Egg White Oatmeal 35
Cheesy Broccoli Quinoa Egg Muffins 36
Berrylicious Cinnamon Cauliflower Oats 39
Pistachio-Kale Power Smoothie 40
Chocolate and Peanut Butter Milkshake 43
Pumpkin-Cinnamon Breakfast Muffins 44
Kale, Sausage and Sweet Potato Breakfast Hash 47
Spinach-Mushroom Quiche with Potato Crust 48
Cheesy Tex-Mex Cauliflower Casserole 51
Flourless Cocoa Protein Pancakes 52
Two-Minute English Muffin 55
Light Soups, Salads and Lunches 57
Moroccan Spiced Tuna Salad 58
Everything but the Bagel Chicken Salad 61
Open-Faced Tuna Melt 62
Buffalo-Parmesan Chicken Nuggets 65
Spicy Chipotle-Lime Salmon 66
Greek Chicken Burgers with Tzatziki 69
Sriracha Shrimp Caesar Salad 70
Mediterranean Kale Salmon Salad 73
Buffalo Chicken Taco Salad with Avocado Dressing 74
Thai Turkey Burrito Bowls with Quinoa 77
Hummus Tuna Cakes 78
Healthy Chicken Pad Thai 81
Stuffed Pepper Soup with Cauliflower Rice 82
Cheeseburger Soup 85
Slow Cooker Chicken Zoodle Soup 86
Creamy Chicken and Wild Rice Soup 89
Thinner Dinners 91
Cajun Chicken Zucchini Noodles 92
Chicken Francese 95
Parmesan Baked Shrimp Scampi and Broccoli Rice 96
Pesto Edamame Spaghetti with Chicken Sausage 99
Healthier Hamburger Helper 100
Chicken Taco Bake 103
Asian Barbecue Pulled Chicken 104
Skinny Oatmeal Pizza Crust 107
Slow Cooker Sesame Beef 108
Zucchini and Beef Enchilada Skillet 111
Chinese Turkey Cauliflower Fried Rice 112
Baked Fish 'n' Chips 115
Pizza Chicken 116
Lighter Swedish Meatballs 119
Zoodles and Veggie Chicken Meatballs 120
Skinny Mac 'n' Cheese 123
Spaghetti Squash Shrimp Fra Diavolo 124
Sweet Treats 127
Peanut Butter Crunch Bites 129
Tahini, Vanilla and Espresso Chocolate Bites 130
No-Bake Cookie Dough 133
Fudgy Black Bean Brownies 134
Carrot-Peanut Butter Blondies 137
Double Chocolate Zucchini Bread 138
Single-Serve Chocolate Chip Cookie Dough 141
Single-Serve Double Chocolate Cookie 142
Single-Serve Carrot Cake 145
Oatmeal Raisin Cookies 146
Chickpea Chocolate Chip Cookies 149
Morning Glory Muffins 150
Lemon-Blueberry Muffins 153
Acknowledgments 154
About the Author 155
Index 156
