Whether you eat your pizza for breakfast (Italy has witnessed an 8 percent increase in people eating pizza for breakfast over recent years), lunch or dinner doesn’t really matter. What matters is that when you aren’t eating your homemade pizza you are eating a Mediterranean-style diet, which means you’re eating modestly from a wide variety of fresh, whole foods, mostly plants. I’m going to assume that you’re having your pizza for lunch. That means you need some direction for breakfast and dinner. It’s simple, really.
Just make sure your bowl or plate contains this:
PROTEIN • FIBER • HEALTHY FATS
And not that:
HIGHLY PROCESSED CARBOHYDRATES
Here’s how to make the the Pizza Diet easy for you.
A lot of people call it the most crucial meal of the day. The jury is still out on just how crucial it is to weight loss. Some studies have shown that those who skip breakfast tend to gain more weight than those who don’t. For some people, fasting for 16 hours, from just after dinner at 7 p.m. until noon the next day, is an effective way to lose weight.
For me, I always eat breakfast, and I recommend you do, too, for one important reason: You’ll feel fuller as the day drags on, making you less likely to reach for unhealthy snacks or to binge-eat an entire buffet for lunch.
Our appetite is regulated by hormones. One called ghrelin tells our brain we’re hungry and screams, “Get yourself to a McDonald’s.” Another hormone called leptin sends a signal to our brain when we’re full, telling our hands to stop shoveling food down our throat. The problem is, when we diet, our ghrelin levels spike, making us hungrier. And as we gain more weight, our bodies produce less leptin, making it harder to tell when we’re full and requiring us to eat even more before we’re satisfied.
It’s a vicious cycle that’s best avoided.
The key, I’ve found, is to retrain your body to feel satiated, and I learned how to do it, in part, by eating the right kinds of food at breakfast. You have to choose foods that are nutritious, that contain slow-burning proteins, complex carbohydrates and fiber, and keep you filled up.
Sugars and processed carbs (such as anything made with white flour) that give you a quick spike in energy but leave you hungry again soon enough should be avoided.
Fruits are a better choice. They’re packed with fiber, which helps send that “full” signal to your brain. Try sprinkling your cereal with blueberries or sliced strawberries, or eat a whole apple.
As I mentioned earlier, protein is the most satisfying of the food groups. Nuts are a solid plant-based source, especially almonds, which are relatively low in calories and full of protein. I often top my cereal with sliced almonds and eat it with homemade almond milk.
And speaking of cereal, it’s what I eat for breakfast more than anything else. It’s quick, and I sometimes don’t have a lot of time in the morning, as I try to wrestle my young son into whatever outfit he’s picked to wear to school. But most cereals are overly processed, full of sugar and pretty much devoid of nutrition. (Hint: If there’s a toy inside the box, you shouldn’t be eating it.)
You can, however, make a healthy choice, even with boxed cereals. Choose ones whose ingredients are as close to their original form as possible. If it says it contains almonds, you should see something that looks like actual almonds in your bowl. Also spend a little time with the ingredient and nutrition label. The cereal should be loaded with whole grains, such as oats, shredded wheat or barley. The sugar content should be low—under 10 grams per serving. Less, if possible. Grape-Nuts, for example, only has 5 grams in a ½-cup serving. Make sure your cereal has also got belly-filling fiber—at least 3 grams.
My friends at Eat This, Not That! magazine and EatThis.com analyze and critique groceries and restaurant foods all the time. Recently, they recommended some excellent high-fiber breakfast cereals without added sugars. Try these out with a topping of berries for sweetness:
Quaker Instant Oatmeal Original
Bob’s Red Mill Gluten-Free Classic Oatmeal with Flax and Chia
Post Shredded Wheat, Wheat ’n’ Bran
General Mills Fiber One
McCann’s Quick-Cooking Rolled Oats Irish Oatmeal
Ezekiel 4:9 Almond Sprouted-Grain Crunchy Cereal
Barbara’s Shredded Wheat
Here are a few ideas for quick, filling and nutritious morning meals, followed by some more detailed breakfast recipes for when you have more time to cook. Mix and match all week.
Make your own almond milk. It’s easy to do, and you’ll know it’ll be free of the preservatives and thickeners some store-bought varieties contain. Try this recipe: Combine 2 ounces organic blanched almonds with ⅔ cup warm water in a blender. Blend until smooth. Strain through a cheesecloth into a glass bottle or airtight container and add a pinch of sea salt. Store in the refrigerator for up to 3 days.
Top ½ cup cereal with ¼ cup almond milk. Sprinkle on a small handful of sliced almonds, blueberries or sliced strawberries. Feel free to pair your cereal with a cup of black coffee, sweetened with 1 teaspoon of pure maple syrup. Or have a mug of green tea with a splash of almond milk.
For a heartier breakfast, have one sunny-side-up egg with a side of dry whole-wheat toast and an apple. Wash it down with black coffee or espresso and a tall glass of water.
Have one slice of whole-wheat toast spread with fruit preserves. (Look for brands that are all natural and made without high-fructose corn syrup.) Pair with a skim milk cappuccino.
Make one 3-inch gluten-free pancake. I use a boxed mix from Trader Joe’s, which is made with rice flour—a better source of fiber and protein than plain old white flour. Top your pancake with 1 teaspoon pure maple syrup and 1 teaspoon unsalted Irish butter.
Blend a breakfast smoothie. Try these three recipes.
1. Cherry-Banana: Combine ½ cup cherries, ½ frozen banana, ¼ lime, ¼ cup unsweetened almond milk, 1 scoop plant-based plain protein powder, and 3 ice cubes. Blend on high until smooth.
2. Banana-Mango: Combine 1 ripe banana, ¾ cup frozen mango pieces, ½ cup orange juice, ¼ cup Greek yogurt. If the smoothie is too thick, add a few splashes of water and blend again.
3. Banana Joe: 1 very ripe banana, ½ cup strong coffee, ½ cup milk, 1 Tbsp peanut butter, 1 Tbsp agave syrup, 1 cup ice. Blend.
1 egg
2 slices 7-grain or sourdough bread, lightly toasted
Handful of arugula
3 thick slices tomato
4 strips bacon, cooked
Salt and black pepper to taste
Heat a small nonstick skillet over medium heat. Coat with olive oil cooking spray and add the egg. Cook sunny side up until the white is set but the yolk is runny.
Line the bottom half of the bread with the arugula, followed by the tomato slices and bacon. Set the cooked egg carefully on top and season with a pinch of salt and plenty of fresh cracked pepper. Top with the second slice of bread. Makes one serving.
1 Tbsp olive oil
1 small onion, chopped
2 cups mushrooms, sliced
4 slices Canadian bacon or deli ham, cut into thin strips
½ (10 oz) bag frozen spinach, thawed
½ (7 oz) can roasted green chiles
Salt and black pepper to taste
4 eggs
Preheat the oven to 375°F. Heat the oil in a large skillet set over medium heat. Add the onion and cook for about 3 minutes until translucent.
Add the mushrooms and cook for about 5 minutes, until lightly browned.
Stir in the bacon, spinach, and chiles and cook for a few minutes, until the spinach is heated through. If any water from the spinach accumulates in the pan, carefully drain. Season with salt and pepper.
Divide the mixture among four 6-ounce oven-safe ramekins that have been lightly greased with butter. Carefully rack an egg into each dish making sure to keep the yolks intact. Place the ramekins in a baking dish and bake until the whites are just set but the yolks are still runny, about 10 minutes. Makes 4 servings.
1 can (24 oz) black beans, rinsed and drained
1 cup shredded reduced-fat Monterey jack cheese
1 jalapeño pepper, thinly sliced
8 small whole wheat tortillas
2 tsp extra-virgin olive oil
1 avocado, pitted, peeled, and sliced
½ lime, cut into wedges.
Preheat the oven to 200°F. Divide the beans, cheese, and pepper evenly among 4 tortillas. Top with the remaining tortillas.
Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Put 2 quesadillas in the pan. Press down with a spatula as they cook.
Shake the pan so they don’t stick. Brown for 2 to 4 minutes, flip, and cook the other side until browned and the cheese is melted. Move the finished quesadillas to the oven to keep warm. Then repeat the process with the remaining oil and quesadillas.
Cut the quesadillas into quarters with a pizza cutter or knife. Top each quarter with 2 avocado slices. Squeeze lime juice on top. Makes 4 servings.
½ Tbsp olive oil
1 red bell pepper, sliced thinly
1 cup sliced mushrooms
1 clove garlic
4 cups baby arugula or baby spinach
3 whole eggs
3 egg whites
Salt and pepper to taste
Herbs and spices to taste
Preheat the broiler. Heat the oil in a nonstick pan over medium heat. Add the sliced bell pepper, mushrooms, and garlic and sauté until softened.
Stir in the arugula and cook for another 2 minutes, until slightly wilted. Meanwhile, whisk together the eggs and egg whites.
Put the eggs on top of the vegetables. Season with salt, pepper, and herbs and spices of your choice. Cook on the stovetop for 5 to 6 minutes, until most of the egg has set.
Place the pan under the broiler and cook for about 3 minutes, until the rest of the egg has fully set and the top begins to brown. Cool slightly, cut into 4 wedges and serve. Makes 2 servings.
Drink This, Lose Weight
Adding a cup (or two) of green tea to your daily diet can help fire your fat furnace in two ways. First, it controls blood sugar and quashes hunger: In a Swedish study that looked at green tea’s effect on hunger, researchers divided up participants into two groups: One group sipped water with their meals, and the other group drank green tea. Not only did tea sippers report less of a desire to eat their favorite foods (even two hours after sipping the brew), they found those foods to be less satisfying.
And second, it boosts your calorie burn, especially if you have it before any type of exercise: In a recent 12-week study, participants who combined a daily habit of four to five cups of green tea each day with a 25-minute workout lost an average of two more pounds than the non-tea-drinking exercisers.
It’s the power of the unique catechins found in green tea that can blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly), then speeding up the liver’s capacity for turning that fat into energy. All this while doing something unique for your heart: A 2015 study from the Institute of Food Research found that the polyphenols in green tea block a “signaling molecule” called VEGF, which in the body can trigger both heart disease and cancer.
Working in the restaurant business often means eating at odd hours. When others are sitting down to dinner, you’re the one making it. In years past, I would often eat my last meal of the day late into the night, and that habit led to terrible acid reflux and lots of sleepless nights.
I had to learn to listen to my body, and now, I no longer eat past 6 p.m. The practice has cured me of the acid reflux, and I sleep a lot better. Lunch is obviously the biggest meal of the day, when you’ll probably have your pizza. So for dinner, you’re going to want to keep it light. Here are a few quick and simple recipes to try out.
7 oz lean, grass-fed ground beef
Sea salt and cracked black pepper to taste
2 tsp extra-virgin olive oil, divided
1 red bell pepper
Form the beef into a patty and season with salt and pepper.
Heat a stove-top grill pan over medium and cook for about 3 minutes per side for medium-rare.
Remove from the heat and drizzle with 1 teaspoon extra-virgin olive oil.
Slice the pepper in half, removing the seeds and core. Cook in a stove-top grill pan for 5 minutes per side until charred. Drizzle with 1 teaspoon olive oil.
8 corn tortillas
3 cups shredded rotisserie chicken, skin removed
1½ cups bottled salsa verde
½ cup crumbled Cotija or feta cheese
1 medium onion, minced
1 cup chopped fresh cilantro
2 limes, quartered
Heat the tortillas in a large skillet or sauté pan until lightly toasted.
Combine the chicken with the salsa in a large mixing bowl, then divide evenly among the tortillas.
Top with crumbled cheese, onion, and cilantro.
Serve with lime wedges.
1 8-oz boneless, skinless chicken breast
Sea salt and cracked black pepper to taste
1 eggplant, sliced into ½-inch circles
1 tsp extra-virgin olive oil
2 tsp fresh chopped parsley
Heat a stove-top grill pan over medium heat. Sprinkle the chicken with salt and pepper.
Cook about 5 minutes per side on a grill pan until cooked through.
Place the eggplant slices in the grill pan and cook for 2 minutes on each side until softened. Drizzle with olive oil. Season with salt and parsley.
7 oz Brussels sprouts
2 tsp extra-virgin olive oil, divided
Sea salt and cracked black pepper to taste
1 7-oz salmon fillet
Preheat the oven to 400°F.
Boil the Brussels sprouts for 10 minutes in enough water to cover. Drain and cut each in half.
Transfer to a baking dish and drizzle with 1 teaspoon olive oil. Season with salt and pepper. Bake for 15 minutes.
Heat a stove-top grill pan over medium heat. Season the salmon with salt and pepper. Cook 3 minutes per side for rare, 4 minutes for medium-rare. Remove from the heat and drizzle with 1 teaspoon olive oil.
Serve with a side salad.
1 Tbsp extra-virgin olive oil
1 small carrot, diced
1 stalk celery, diced
½ small white onion, diced
1 15-oz canned white beans, drained and rinsed
Sea salt and cracked black pepper to taste
5 fresh or frozen shrimp (defrosted)
Heat 1 tablespoon of extra-virgin olive oil in a pan and sauté the carrot, celery and onion for 5 minutes until softened.
Add to the beans along with ½ cup water. Sprinkle with salt and pepper. Simmer for 10 minutes until the beans begin to break down, most of the liquid evaporates and the consistency becomes like a puree.
Peel and devein the shrimp. Cook in a stove-top grill pan for 2 minutes per side. Plate shrimp atop the bean mixture.
Serve with a side of Greek salad. (Chop 1 tomato, ½ cucumber, and 1 stalk of celery and combine with 2 sliced black olives and 1 teaspoon capers. Dress with 1 teaspoon extra-virgin olive oil.)
1 5-oz boneless turkey breast
1 tsp extra-virgin olive oil
1 bunch fresh spinach
½ avocado, chopped
Heat a stove-top grill pan over medium. Cook the turkey breast until cooked through, about 5 minutes per side. Drizzle with 1 teaspoon olive oil.
Wash the spinach and combine with the avocado. Drizzle with Lemon Dressing
¼ cup fresh lemon juice (or balsamic vinegar)
2 tsp Dijon mustard
Sea salt and cracked black pepper to taste
¾ cup extra-virgin olive oil
Add the lemon juice and mustard to a blender and blend with a pinch of salt and pepper.
With the blender running, slowly add the olive oil and blend until the dressing becomes creamy. Store in the refrigerator for up to a week.
¼ pound fresh baby octopus, cut into 1-inch pieces
Sea salt and cracked black pepper to taste
2 Tbsp extra-virgin olive oil, divided
1 cup crushed San Marzano tomatoes
2 tsp fresh chopped parsley
1 red bell pepper, sliced into ½-inch strips
1 zucchini, sliced into ½-inch discs
1 eggplant, sliced into ½-inch discs
Clean the octopus and season with salt and pepper. Chop into 1-inch pieces.
Heat 1 tablespoon of extra-virgin olive oil in a sauté pan and add the octopus. Cover and cook for a couple minutes until the octopus goes from gray to red in color.
Add the crushed tomatoes. Remove the lid and simmer for 15 minutes. Add salt and pepper if needed. Sprinkle with chopped parsley before serving.
Heat a stove-top grill pan over medium. Cook the vegetables for 2 minutes on each side. Drizzle with extra-virgin olive oil and sprinkle with salt and pepper.