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Additional resources for The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days
Energy in keeping with serving: 389 Spinach Salad components ½ bag of child spinach leaves ½ cucumber, diced 2 tablespoons of chopped onion ½ cup of sliced grape tomatoes four slices of fat-free turkey ham, diced 1 tablespoon of olive or flaxseed oil 2 tablespoons of balsamic vinegar Mrs. sprint to flavor coaching organize the spinach and greens on a plate. most sensible with the ham. Whisk jointly the oil, vinegar, and Mrs. sprint to make a salad dressing. Drizzle over the salad. Makes 1 serving. Counts as 1 shrewdpermanent Protein and 1 shrewdpermanent Fiber. energy in step with serving: 309 clever Tuna Salad parts three to four oz of chew mild tuna 1 tablespoon of olive oil 1 teaspoon of Dijon mustard 1 tablespoon of chopped celery 1 tablespoon of chopped onion 1 tablespoon of unsweetened take pleasure in Lettuce four slices of tomato education In a small bowl, combine the tuna with the olive oil, mustard, celery, onion, and get pleasure from. manage a mattress of lettuce on a plate. unfold the tomato slices over the lettuce. Spoon the tuna blend over the tomato slices. Makes 1 serving. Counts as 1 clever Protein and 1 clever Fiber. energy in keeping with serving: 302 Vegetable Bean Salad materials 1 cup of garbanzo beans, tired 1 cup of purple beans or mild pink kidney beans, tired 1 purple bell pepper, chopped ¼ cup of chopped pink onion Lettuce DRESSING components 2 tablespoons of olive oil four tablespoons of purple wine vinegar 1 tablespoon of honey ½ teaspoon of Mrs. sprint ¼ teaspoon of black pepper education Toss the beans, bell pepper, and onion jointly in a bowl. In a separate bowl, whisk jointly the olive oil, vinegar, honey, and spices to make the dressing. Pour the dressing over the beans-veggie mix and toss. relax for a minimum of 1 hour, then serve over plates piled generously with lettuce. Makes 4 ½-cup servings (women’s component) or 1-cup servings (men’s portion). Counts as 1 clever Protein and 1 shrewdpermanent Fiber. energy in line with serving: 213 (for ½-cup serving); 426 (for a 1-cup serving) Vegetarian-Style Chili components ½ cup of cooked kidney beans for ladies; 1 cup for males 2 tablespoons of salsa 2 tablespoons of chopped onion 1 (14. 5-ounce) can of stewed tomatoes ½ cup of cooked brown rice for girls; 1 cup for males 1 teaspoon of chili powder ½ teaspoon of cumin practise positioned the entire components in a saucepan and warmth completely over medium warmth, approximately 10 mins, stirring usually. Makes 1 serving. Counts as 1 clever Protein, 1 clever Fiber, and 1 shrewdpermanent Carb. energy in line with serving: 370 (women); 584 (men) Taco-Less Salad materials 1 pound of lean flooring turkey cup of water 1 packet of taco seasoning four cups of chopped lettuce 2 tablespoons of chopped onion Salsa coaching Brown the floor turkey in a ten" skillet over medium warmth; drain. Stir within the water and taco seasoning; warmth to boiling. decrease the warmth to low and simmer exposed for five mins. Divide the lettuce and position on 4 plates. Spoon the turkey combination over the lettuce. best with the onions and salsa.