Free The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks by Lisa Lillien

Berry-Citrus Slush , Apple Pie in a Mug , and Chocolate-Chip-Stuffed Strawberries !
    * If the meal you’re making veggie friendly calls for any added salt, skip it. And when choosing meals, go with ones that have the lowest sodium counts to begin with.
    * When having a salad that offers a dressing alternative, stick with the oil & vinegar or the low-sodium Creamy Balsamic Dressing.
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WEEK 1 MEALS

     
     
    You can (and should!) enjoy these meals throughout the entire plan.
    Mega Fruit ’n Yogurt Bowl
    Egg Scramble & Bun
    Growing Oatmeal B-fast
    Ginormous Salad with Chicken, Turkey, or Tuna
    Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
    Veggie ’n Bean Bowl with Side of Greek Yogurt
    HG-ified Fish or Chicken with Hot Veggies and Salad
    Chicken Hungry Girlfredo Bowl
    HG’s Special Stir-Fry

     
     
    * WEEK 1 *
    BREAKFASTS
    Mega Fruit ’n Yogurt Bowl
    313 calories, 7.5g fat, 134mg sodium, 50g carbs, 13g fiber, 27g sugars, 22g protein
     
    6 ounces (about 2 / 3 cup) fat-free plain Greek yogurt
    1 no-calorie sweetener packet (optional)
    1 / 8 teaspoon cinnamon, or more to taste
    1½ cups chopped apple (about 1 medium apple) or 100 calories’ worth of any fruit (see HG’s Fruit Chart )
    ¼ cup Fiber One Original bran cereal *
    ½ ounce almonds or pistachios (about 12 almonds or 24 pistachios)
     
    In a medium bowl, mix sweetener (optional) and cinnamon into yogurt. Top with fruit, cereal, and nuts!
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    * Fiber One is sweetened with aspartame. If you prefer a high-fiber cereal made without artificial sweeteners, use All-Bran Original.
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    No-Calorie Sweetener Packets
    Over the years, my attitude about these has changed a little. I used to consume more no-calorie sweetener than I currently do. I don’t avoid sugar substitutes—and I still use them in my recipes—but I enjoy them in moderation. Choose the kind you like the best. Stevia and stevia-based sweeteners are all-natural and therefore a current favorite for many people.
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    Why Greek Yogurt?
    I love yogurt—all kinds. But fat-free GREEK yogurt is especially great, because it’s thick, creamy, and LOADED with protein. A few years ago, I was so convinced that fat-free Greek yogurt actually had fat that I took it to a lab to be tested. The results showed that it was completely fat-free! Very impressive—it’s a staple in my life and on this plan.
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    Egg Scramble & Bun
    314 calories, 7g fat, 612mg sodium, 42g carbs, 14g fiber, 10g sugars, 26g protein
     
    One 100-calorie flat sandwich bun or light English muffin
    1 tablespoon light whipped butter or light buttery spread
    ¾ cup egg whites or fat-free liquid egg substitute
    ¼ cup chopped tomato or 2 large tomato slices
    Optional seasonings: garlic powder, onion powder, black pepper
    Side: 1 cup raspberries and/or blackberries *
     
    Toast bun/muffin halves, if you like, and spread with butter. In a large microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1½ minutes. Stir and microwave for 1 minute, or until set. Or just scramble in a skillet sprayed with nonstick spray. Top with chopped tomato or enjoy with tomato slices. Serve with berries.
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    * Raspberries and blackberries are some of the most fiber-dense foods on the planet. Naturally occurring fiber is filling. Strawberries can be substituted, but fiber count will be lower.
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    Why Egg Substitute?
    I’m a huge fan of eggs, but more often than not, I’m a yolk skipper. (You can call me by that nickname if you ever run into me!) Each yolk has around 55 calories and 5g fat, and those stats add up quickly. I enjoy fat-free liquid egg substitutes (like Egg Beaters Original), which are made mostly of egg whites. They’re convenient and taste great. You can use either egg whites or egg substitute on this plan.
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    Egg Mug FYI: When choosing a mug, the bigger, the better. The egg rises as it cooks. Don’t own any oversized mugs? Use a microwave-safe bowl.

     
    Growing Oatmeal