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

B-fast
    337 calories, 6.5g fat, 357mg sodium, 48.5g carbs, 9.5g fiber, 15g sugars, 22g protein
     
    ½ cup old-fashioned oats
    1 no-calorie sweetener packet
    ¼ teaspoon cinnamon
    Dash salt
    ¾ cup fat-free milk
    1 / 8 teaspoon vanilla extract
    ¼ cup canned pure pumpkin
    ¼ cup raspberries and/or blackberries
    ¼ ounce almonds or pistachios (about 6 almonds or 12 pistachios)
    Side: 2 large hard-boiled egg whites (how-to info here )
     
    In a nonstick pot, combine all oatmeal ingredients except pumpkin, berries, nuts, and eggs. Mix in 1¼ cups water. Bring to a boil and then reduce to a simmer. Add pumpkin and cook and stir until thick and creamy, 12 to 15 minutes. Transfer to a medium bowl and let slightly cool and thicken. Top with berries and nuts, or have ’em on the side with your egg whites!
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    HG Alternative: Instead of hard-boiling the egg whites, scramble them up. A serving of two large egg whites is equal to ¼ cup egg whites or fat-free liquid egg substitute. In a microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1 minute. Stir and microwave for 30 seconds, or until set. Or just scramble in a skillet sprayed with nonstick spray. Season with spices like garlic powder, onion powder, and black pepper.
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    Another HG Alternative: Instead of egg whites, you can add 1 / 3 ounce (about 2 tablespoons) vanilla protein powder to your oatmeal bowl after cooking. Look for one with around about 100 calories per scoop, like Designer Whey.
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    Why Raspberries and Blackberries?
    Berries are a universally revered food. They’re delicious, fun to eat, and REALLY good for you. You’ll notice that I call out raspberries and blackberries a lot in this plan. Why? For a few reasons. They give you a huge bang for your calorie buck (a running theme in my life and in this book!) and are tremendously high in fiber. In fact, they’re some of the most fiber-dense foods in the world—meaning they have more fiber per calorie than practically any other food. (COOL!) Fiber is essential—it helps you feel fuller longer and is typically lacking in the American diet. Do you need more reasons to love these berries as much as I do? Probably not, but in case you do, here’s another. A 100-calorie serving of raspberries or blackberries is LARGE (about 1½ cups) and contains around 12 grams of fiber! Berries are nutritional superstars. Keep that in mind, now and forever.
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    Cook Your Growing Oatmeal in the Microwave!
    Combine all ingredients except berries and nuts in a very large microwave-safe bowl (at least 10-cup capacity—your oatmeal will bubble up while it cooks!). Mix in 1¼ cups water. Microwave for 12 to 15 minutes, until thick and creamy, stirring halfway through. Let slightly cool and thicken.
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    Growing Oatmeal FYI: This oatmeal cooks for twice as long as standard oatmeal, and it WILL thicken up. Don’t worry if it seems like a lot of liquid at the beginning. And old-fashioned slow-cooking oats are a must. Instant won’t work in this recipe.
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    * WEEK 1 *
    LUNCHES & DINNERS
    Ginormous Salad with Chicken, Turkey, or Tuna
    341 calories, 7.5g fat, 315mg sodium, 34g carbs, 11.5g fiber, 13.5g sugars, 38.5g protein
     
    4 cups chopped romaine or iceberg lettuce
    4 ounces cooked and chopped skinless chicken breast, no-salt-added turkey breast (about 8 slices), or low-sodium tuna packed in water (drained)
    1 cup sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies (see HG’s High-Fiber Veggies list )
    1 cup cucumber, mushrooms, and/or other high-volume veggies (see HG’s High-Volume Veggies list )
    ¼ cup canned black beans, garbanzo beans/chickpeas, or kidney beans, drained and rinsed
    2 tablespoons vinegar (balsamic, red wine, white wine, rice, or cider)
    1 teaspoon extra-virgin olive oil or grapeseed oil
     
    In a large bowl, combine all ingredients except vinegar and oil.
    Whisk vinegar with oil. Drizzle over salad, or serve it on the