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5 Easy Recipes For Your Perfect Day Of Weight Loss

Many diets, detoxes and cleanses promise amazingly fast results and come with a long list of stringent rules. Food groups are often completely eliminated, calories are severely restricted (with some plans going as low as 800 calories a day), and intense exercise is mandatory. Not only are these types of programs completely miserable, but they're also not sustainable. When you're starving or following a long list of wacky guidelines that don’t allow you to enjoy real food in the real world, it’s incredibly difficult to stick with it long-term—which is why most people throw in the towel after a few days, and quickly regain any weight they lost.

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That's why we created the . Unlike most detoxes, cleanses, and crazy diets, this plan isn’t about restriction. It's about opening your eyes—and your stomach—to how delicious, enjoyable, and simple it can be to eat well. Simply following the daily menus will ensure that you're meeting the optimal guidelines for safe, maintainable weight loss—about 1 to 3 pounds a week—while enjoying each and every bite. You’ll never feel hungry, and you'll never feel like you can't eat like a normal person. Instead, you’ll reboot your metabolism, gain new energy, and discover a bunch of great new recipes that your whole family will enjoy.

Many of our test panelists found the plan so helpful and easy to follow that they repeated it multiple times. "The Jump Start is a great way to become knowledgeable and comfortable with eating clean," says Lisa Berliner, who lost 14 pounds in just 8 weeks. "It showed me how simple it could be to make delicious food that’s also healthy. I definitely wouldn't have had success without it."  (See Lisa's amazing transformation here.)

Linda Cohen, who used to struggle with keeping portions in check, found it especially beneficial for breaking through a weight loss plateau. "Even though I was already eating relatively clean, I often ate more than I really needed," she says. "Once I began following the Jump Start, the pounds started falling off quickly." (See how Fit in 10 helped Linda lose her belly at 40+.)

Ready to take the stress and guesswork out of meal planning? Try this sample day below. For the full Fit in 10 Clean-Eating Jumpstart—along with more than 80 delicious 10-minute recipes and easy 10-minute toning routines—.

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Breakfast: Blueberry Muffin Parfait

This is a perfect on-the-go breakfast. Make the parfait in a jar, cap it, then take it with you. Our test panelists thought it tasted like cake!

PREP TIME:2 minutes
TOTAL TIME:7 minutes
SERVES:1

2 Tbsp almond flour
1 Tbsp coconut flour
1 tsp ground flaxseed
½ tsp baking powder
Pinch of ground cardamom or cinnamon
Pinch of salt
1 lg egg
1 Tbsp applesauce or mashed ripe banana
1 Tbsp fat-free milk
4 Tbsp fresh blueberries, divided
½ c fat-free vanilla Greek yogurt, divided 

1. LIGHTLYgrease a large microwaveable mug or ramekin. In a small bowl, combine the almond flour, coconut flour, flaxseed, baking powder, cardamom or cinnamon, and salt. Mix in the egg, applesauce or banana, and milk until fully incorporated.
2. STIRin 2 tablespoons of the blueberries, then pour the mixture into the prepared mug.
3. MICROWAVEon high until a toothpick inserted into the center comes out clean, 1 to 1½ minutes. Cool briefly until cool enough to handle.
4. CRUMBLEhalf the muffin into the bottom of a small jar, bowl, or parfait glass. Top with half the yogurt. Repeat layers with the remaining muffin and yogurt. Top with the remaining 2 tablespoons blueberries and enjoy.

NUTRITION(per serving)310 calories, 22 g protein, 25 g carbs, 6 g fiber, 16 g sugar, 14 g fat, 4 g saturated fat, 531 mg sodium

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Mid Morning Snack: Apple + almond butter

apples
haha21/Getty Images

Grab 1 small apple with 1 tablespoon almond butter. Enjoy!

MORE:10-Minute Meals To Help You Lose Weight

Lunch: Mason Jar Mediterranean Salad

Mason jar salad
pjohnson1/Getty Images

Simple and delicious, this perfectly portable salad is a go-to for busy weeks. If you don’t like olives, trade them for a few slices of avocado.

PREP TIME:7 minutes
TOTAL TIME:17 minutes
SERVES:1

1 Tbsp olive oil
2 tsp lemon juice
¼ tsp dried oregano
Pinch of salt
Pinch of ground black pepper
½ med cucumber, chopped
1 can (3 ounces) unsalted tuna in water, drained
¼ c crumbled feta cheese
8 kalamata olives, pitted
1 med tomato, chopped
2 c baby spinach, rinsed

1. ADDthe olive oil, lemon juice, oregano, salt, and pepper to a 1-quart mason jar. Screw on the lid and shake vigorously.
2. INthe mason jar, layer the remaining ingredients in the following order: cucumber, tuna, feta, olives, tomato, and spinach. Replace the lid and refrigerate until ready to take.
3. TOeat, shake the jar into a bowl or onto a plate; that should be enough to coat the salad with the dressing. If not, gently toss with a fork.

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NUTRITION(per serving)403 calories, 28 g protein, 14 g carbs, 4 g fiber, 6 g sugar, 27 g fat, 6 g saturated fat, 942 mg sodium

Afternoon Snack: Green Hummus and Veggies

hummus
Mitch Mandel

This recipe makes enough for a group or for a few days of snacking. If you're on the go, pack the hummus in the bottom of a mason jar, sprinkle with sunflower kernels, then sink the veggies upright into the hummus. Screw on the top and take it along!

PREP TIME:5 minutes
TOTAL TIME:10 minutes
SERVES:4

1 can (15.5 ounces) chickpeas, drained and rinsed
½ c chopped kale
¼ c full-fat plain Greek yogurt
Juice of 1 lemon
1 Tbsp chia seeds
1 Tbsp tahini
Salt and ground black pepper, to taste
2 Tbsp sunflower kernels
8 asparagus spears, ends trimmed
1 c broccoli florets
1 med carrot, cut into sticks

PLACEthe chickpeas, kale, yogurt, lemon juice, chia seeds, and tahini in a food processor and process until smooth. If necessary, add water by the tablespoon to thin. Season to taste with salt and pepper, and transfer to a dish. Sprinkle with the sunflower kernels and serve with the vegetables.

NUTRITION(per serving)154 calories, 9 g protein, 18 g carbs, 6 g fiber, 2 g sugar, 7 g fat, 1 g saturated fat, 257 mg sodium

Dinner: Chicken Stir-Fry

stir fry
Floortje/Getty Images

This easy-to-make dish is ideal for busy weekday nights. Sugar snap or snow peas are great alternatives to asparagus. If you avoid gluten, you can use liquid aminos in place of the soy sauce.

PREP TIME:5 minutes
TOTAL TIME:13 minutes
SERVES:4

1 Tbsp reduced sodium soy sauce
2 tsp honey
2 Tbsp sesame oil
1 bunch asparagus, ends trimmed and stalks cut into 1-inch pieces
1 c broccoli florets
1 clove garlic, minced
10 oz (about 2½ cups) sliced cooked chicken breast
4 c cooked brown rice
1 Tbsp sesame seeds

1. COMBINEthe soy sauce and honey in a small bowl. Set aside.
2. HEATthe oil in a large skillet or wok over medium-high heat.
3. ADDthe asparagus, broccoli, and garlic. Cook for 4 minutes, stirring frequently. Toss in the chicken and soy sauce mixture and heat thoroughly, 1 to 2 minutes.
4. DIVIDEthe rice among 4 bowls, top with the chicken mixture, and sprinkle with the sesame seeds.






Video: 7 Recipes You Can Make In 5 Minutes

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Date: 06.12.2018, 14:50 / Views: 35391