We’re kicking off our health and fitness “Body by Glamour” series with Glamour magazine.
Losing weight and getting in shape is a lifestyle choice and Glamour magazine’s health editor Sunny Gold is teaching us how to get healthy and fit over the next 3 months.
Mix and match the breakfast, lunch, dinner and snack ideas to create your personalized week 1 menu — or come up with meals of your own that follow these food rules to jump-start your “Body by Glamour” detox.
Keep reading…
BREAKFAST
Frittata
Ingredients:
3 oz. (1 large link) of nitrate-free organic chicken apple sausage (such as Applegate Farms), cut into bite-size pieces
3 egg whites
1/2 one small sweet potato, grated (it should be no more than 1 cup, loosely packed)
1 cup chopped fresh spinach
Reduced-sodium vegetable broth
Method:
Add a few tablespoons of vegetable broth to a medium-size nonstick skillet (enough to coat the bottom of the pan). Sauté spinach and sweet potato until cooked through. Add chicken sausage and stir until sausage is warm. Beat egg whites and pour over mixture in pan; cook over medium heat for a few minutes until the bottom begins to set, lifting edges with a spatula and tilting pan to let uncooked egg pour underneath. When just the top looks soft but not watery, flip frittata (don’t worry if it breaks in two—only a professional would be able to flip a big frittata like this without breaking it!) and cook for another one to two minutes. Serve immediately. Makes one serving.
Greek Yogurt
1 cup low- or nonfat, with 2 tbsp. chopped nuts and 1-cup berries.
Mexican Scramble
Made with 3 egg whites, onions, peppers, salsa and 1/4 of an avocado.
Oatmeal or Quinoa
1 cup cooked, with cinnamon, 2 tbsp. walnuts and 1/2 cup berries.
Cereal
3/4 cup (choose one with at least 9 grams fiber), with skim milk and 2 tbsp. nuts.
Apple “Pie”
Nuke 1/2 apple for 1 minute, dice; stir into Greek yogurt, top with cinnamon
and 2 tbsp. nuts.
Berry Shake
With hard-boiled egg or 2 tbsp. nuts on the side.
10 oz. low-fat cow’s milk, soy milk or almond milk
1 cup berries (or any fruit you like)
Handful of ice cubes
Place all ingredients in a blender and blend until combined. Makes one serving.
LUNCH
Turkey chili: Topped with ¼ of an avocado
Ingredients:
1/4 cup canola oil
1 small red onion
3 medium carrots, sliced 1/2-inch thick
2 small yellow squash, sliced 1/2-inch thick
2 small zucchini, diced
1 tsp. dried or fresh coriander (a.k.a. cilantro)
1 tbsp. chili powder
1 tsp. cumin
1/2 tsp. cayenne pepper or paprika (optional)
1 1/2 lbs. ground 99 percent lean turkey meat
2 cans (14 1/2 oz. each) fire-roasted tomatoes, chopped
3 cups mild or medium salsa
3 avocados
Method:
Heat oil in a large pot over medium heat. Saute onion, then add carrots, squash and zucchini, stirring often, until veggies are soft. Toss in half the spices and stir to blend. Transfer veggie mixture to a bowl and set aside. Add turkey meat and cook until browned on medium heat; stir in the other half of the spices. Return vegetables to pot and add tomatoes and their juice and salsa and cook 15 minutes; reduce heat to simmer and cook for 40 minutes. Top each portion with 1/4 sliced avocado.
Makes 12 servings.
Lettuce Wraps
Roll 3 oz. sliced turkey and Dijon in lettuce leaves; have an apple, too.
Spicy Shrimp
Ingredients:
1/2 small head of Napa cabbage (about 3 cups)
2 tbsp. chopped cilantro
2 scallions, thinly sliced on a bias
zest of 1/2 lime
5 large shrimp, peeled and deveined (about 3 oz.)
1 tbsp. reduced fat mayonnaise
1 tbsp. plain Greek nonfat yogurt
juice of 1/2 lime
1/2 tsp. hot chili sauce, such as Sriracha (or more to taste)
2 tbsp. cashews
Method:
Heat a nonstick grill or sauté pan over medium-high heat; add shrimp and cook until pink on one side, about two minutes; flip and continue cooking another two minutes or so until just cooked through; remove pan from heat and set aside. Rinse, dry and thinly slice the cabbage; place in a large bowl with cilantro, scallions and lime zest. Whisk mayo, yogurt, lime juice and chili sauce in a small bowl; pour over cabbage and mix well to coat the salad. Transfer to a plate and top with grilled shrimp and cashews.
Makes one serving.
Tuna Salad
Mix 4 oz. tuna with 1/ 2 cup chickpeas, 1 tsp. olive oil and a squeeze of lemon;
Serve on greens.
Tabbouleh with Chicken
Ingredients:
1 cup bulgur wheat
1 cup water, plus 1/2 cup low-sodium vegetable broth
2 lemons, juiced
1/4 cup olive oil
1 cup thin-sliced scallions
1 cup chopped fresh mint (1 bunch)
1 cup chopped fresh parsley
3 cups grape tomatoes, halved
2 medium cucumbers, unpeeled, seeded, and diced
1 1/2 lbs. grilled chicken breasts, sliced
Method:
Place bulgur in a large bowl and pour boiling water and stock mixture over top; add lemon juice and olive oil and stir to combine. Let sit at room temperature until liquid is absorbed, about one hour. Add scallions, mint, parsley, tomatoes and cucumber. Divide into 8 equal portions and top with about 3 oz. of grilled chicken slices.
Makes eight servings.
Pear Salad
Greens topped with 2 tbsp. walnuts, 3 oz. chicken, a sliced pear and 1 tbsp. vinaigrette.
Quick Stir-fry (Add chicken, shrimp or tofu and brown rice)
Ingredients:
1/2 cup low-sodium vegetable broth
3 oz. protein, like chicken or tofu
3 cups veggies
1 tsp. sesame oil
Diced basil, ginger and garlic, to taste
Method:
Cook protein in 2 tbsp. broth in a nonstick pan on medium-high heat until nearly done. Add veggies, and stir-fry for a few more minutes, or until they are crisptender. (You may need to add more broth to prevent sticking.)
Remove from heat; add fresh herbs if desired and drizzle with sesame
oil. Serve with 1/ 2 cup cooked brown rice. Makes one serving.
SNACKS
Peanut Butter Apple
Sliced apple dipped in 1 tbsp.
Natural peanut or cashew butter.
Veggie Chips
Ingredients:
1 cup water
10 baby carrots
4 zucchini
20 okras
1-bunch radishes
2 bunches golden or regular beets
grape-seed oil spray (or canola)
1 tsp. salt
Method:
Thinly slice all veggies. Steam carrots and beets for about six minutes; remove, then steam the rest of the veggies until soft. Meanwhile, preheat the broiler on high. Line a cookie sheet with tinfoil and place all the veggies on it; lightly coat both sides with oil spray (don’t overdo it or the veggies will get soggy). Broil for 10 minutes until they’re golden brown, flipping the veggies every few minutes so both sides cook evenly. Sprinkle with salt. Note: The veggies don’t get crunchy like potato chips, but the thinner you slice the vegetables, the crispier they’ll get.
Makes six servings.
Fruit and Nuts
A whole cup of berries with 2 tbsp. walnuts, peanuts or cashews.
Roasted Pear Dessert
Sprinkle cinnamon on a halved, cored pear and bake at 350°F for 20 minutes, or until tender. Top with 1 tbsp. nuts.
Crudités
2 tbsp. of hummus with unlimited sliced carrots, celery, bell peppers and
cucumber.
DINNER
Lemon-Thyme Roasted Pork Tenderloin With Cauliflower Mash
Ingredients:
1 pork tenderloin
1 bunch thyme
1 lemon, zested and cut into wedges
2 large heads cauliflower, cut into florets
1/2 cup reduced-sodium chicken stock
fresh ground black pepper
3 cups cooked brown rice
Method:
Preheat oven to 400 degrees F. Place tenderloin in a small rectangular baking dish and sprinkle with pepper and lemon zest; scatter whole thyme springs over top of pork. Roast in the oven for 10 to15 minutes or until a meat thermometer in thickest part of tenderloin registers 145 degrees. Meanwhile, steam cauliflower over a pot of boiling water until very tender; strain and put in a large mixing bowl. Add chicken stock and mash or whip as you would mashed potatoes. Serve with 1/2 cup cooked brown rice per person.
Makes six servings.
Raspberry Chicken
Ingredients for the sauce:
3 cups frozen raspberries, thawed and pureed
1 cup unsweetened raspberry juice
1/3 cup balsamic vinegar
2 tbsp. Dijon mustard
1 bunch fresh basil leaves; reserve six leaves for garnish and chop the rest
Ingredients for the chicken:
4 small boneless skinless chicken breasts (or a small preroasted chicken from the supermarket deli counter)
2 tsp. canola or grape-seed oil
2 tbsp. low-sodium soy sauce
Method:
Combine berries, juice, vinegar, mustard, basil and soy in a bowl. Pour half the mixture into a flat glass baking dish; add the chicken and marinate for one hour, flipping chicken halfway through. Heat oil in a skillet over medium heat. Remove chicken from marinade and discard the liquid; add chicken and reserved sauce to the skillet and saute until cooked through, about five minutes per side. Remove to plates and slice chicken on an angle; spoon sauce from pan over chicken and serve with a side of your favorite vegetable. If using preroasted chicken, cook the sauce (berries, juice, vinegar, mustard, basil and soy sauce) over medium-high heat until bubbling, then pour over pieces of chicken.
Makes four servings.
Sesame Ginger Fish
Ingredients:
1/2 cup sesame oil
1/4 cup brown rice vinegar
1/4 cup fresh minced ginger
1/3 cup black sesame seeds
1 tbsp. canola oil
8 oz. bagged mixed greens
4 fillets of wild cod (about 3 oz. each)
Method:
In a bowl, whisk together sesame oil, vinegar, ginger and sesame seeds. Heat canola oil in a pan over low heat. Add the greens and fish and cook, uncovered, for about four minutes. Turn fish over and stir in the sesame oil sauce; continue cooking for another two or three minutes, until fish is white inside and no longer translucent.
Makes four servings.
Seared Scallops
4 oz. with mango salsa and spinach;
Ingredients:
1/2 mango, diced
3 tbsp. red onion, diced
2 tbsp. cilantro, chopped
1 tsp. jalapeno, minced
1/2 tsp. garlic, minced
1 tbsp. lime juice
5 fresh sea scallops (about 3 oz.)
large handful of baby spinach
Method:
For the salsa: Combine first six ingredients in a small bowl. Heat a nonstick pan over medium-high to high heat with 1 tsp. vegetable oil. Pat scallops dry and season with pepper. Sear on one side about two minutes, until caramelized and light brown; turn and cook another two to three minutes until just cooked through and no longer translucent. Scatter spinach on a plate, top with warm scallops (to wilt spinach slightly) and top with salsa.
Makes one serving.
Southwest Salad
4 oz. chicken, greens, corn, guac, limejuice, oil and vinegar.
Baked Salmon
Ingredients:
3 oz. salmon filet
1 clove garlic, diced
1/2 a lemon
2 cups green beans
1 tbsp. sliced or chopped almonds
1 tsp. olive oil
Method:
Preheat oven to 350 degrees F. Place the salmon on a foil-covered cooking sheet, sprinkle with garlic and squeeze one lemon wedge on top. Bake until just cooked through, about 15 to 20 minutes. Meanwhile, sauté almonds and green beans in oil in a pan over medium heat—four to eight minutes or until beans are crisp-tender. Take salmon out of oven and squeeze remaining wedge of lemon on top.
Makes one serving.
Dinner Scrambled Eggs
3 egg whites, 3 oz. chicken sausage and veggies, over greens.
For more information on Glamour’s “Body by Glamour” detox visit glamour.com.
