CONTENTS

2. Message from Neal Barnard, M.D.
   1. A FEW BEGINNING TIPS
3. Introduction
   1. HOW TO USE THIS PROGRAM
   2. A NOTE TO THE READER
4. PART I: Basic Concepts
   1. BASIC CONCEPTS
   2. DIETING SLOWS YOUR METABOLISM
   3. AVOIDING BINGES
   4. AN OPTIMAL WEIGHT-LOSS MENU
   5. THE NEGATIVE CALORIE EFFECT
   6. 20 FOODS YOU CAN EAT IN VIRTUALLY UNLIMITED PORTIONS
   7. CUTTING OUT FATS AND OILS
   8. FAT AND OTHER HEALTH CONSIDERATIONS
   9. GETTING FREE FROM THE FAT IN FOODS
   10. FOR MEAT-LOVERS ONLY
   11. HOW TO CHECK THE FAT CONTENT OF FOODS
   12. CHECK YOUR KNOWLEDGE
   13. WHAT ABOUT PROTEIN?
   14. LIMIT ALCOHOL
   15. SWEETS AND SWEETENERS
   16. WATCH OUT FOR STUFFING
   17. THE ROLE OF PHYSICAL ACTIVITY
   18. HOW MUCH ACTIVITY?
   19. WHAT ABOUT GENETICS?
   20. A WORD ABOUT B₁₂
   21. SUMMARY OF BASIC CONCEPTS
5. PART II: Let’s Get Started
   1. LET’S GET STARTED
   2. PLANNING FOR SUCCESS
   3. GETTING OFFENDING FOODS OUT OF THE HOUSE
   4. GETTING TO KNOW NEW FOODS
   5. BREAKFAST
   6. LUNCH
   7. DINNER
6. PART III: Moving into High Gear
   1. MOVING INTO HIGH GEAR
   2. NEW RECIPES, NEW FOODS
   3. TUNE UP YOUR MENU
   4. ACTIVITY AND REST
   5. TROUBLESHOOTING
   6. GOOD LUCK
7. PART IV: Menus and Recipes
   1. EASY WAYS TO CUT THE FAT
   2. Glossary
   3. Seven Days of Great Meals
      1. DAY ONE
      2. DAY TWO
      3. DAY THREE
      4. DAY FOUR
      5. DAY FIVE
      6. DAY SIX
      7. DAY SEVEN
8. Stocking Your Pantry for Healthy Eating
9. Breakfast Foods
   1. ORANGE JULIUS
   2. FRESH FRUIT SMOOTHIE
   3. FRESH PEACH SMOOTHIE
   4. WHOLE WHEAT CORNCAKES
   5. BUCKWHEAT PANCAKES
   6. SOURDOUGH WAFFLES
   7. CINNAMON ORANGE FRENCH TOAST
   8. FRESH FRUIT & BAGEL BREAKFAST
   9. CINNAMON APPLE OATMEAL
   10. QUICK BREAKFAST RICE
   11. BREAKFAST CEREALS
10. Muffins and Breads
    1. BLUEBERRY MUFFINS
    2. BANANA DATE MUFFINS
    3. GARLIC BREAD
11. Salad Dressings and Salads
    1. FAT-FREE SALAD DRESSING
    2. SIMPLE PIQUANT DRESSING
    3. BALSAMIC VINAIGRETTE
    4. CREAMY DILL DRESSING
    5. CUCUMBERS WITH CREAMY DILL DRESSING
    6. MIXED GREENS SALAD
    7. SOUTH OF THE BORDER SALAD
    8. POTATO SALAD
    9. THREE BEAN SALAD
    10. HOPPIN’ JOHN SALAD
    11. ENSALADA DE FRIJOLES
12. Soups
    1. TOMATO SOUP
    2. POTATO AND CORN CHOWDER
    3. GOLDEN MUSHROOM SOUP
    4. MINESTRONE
    5. BORSCHT
    6. GREEN VELVET SOUP
    7. CURRIED SWEET POTATO SOUP
    8. OKEFENOKEE STEW
13. Grains
    1. BROWN RICE
    2. WILD BASMATI PILAF
    3. SIMPLE SPANISH RICE
    4. BULGUR
    5. COUSCOUS
    6. POLENTA
    7. QUINOA
    8. FAVORITE BREAD STUFFING
14. Vegetable Dishes
    1. BRAISED CABBAGE
    2. STEAMED KALE
    3. POTATOES WITH KALE AND CORN
    4. MASHED POTATOES AND GRAVY
    5. BAKED YAMS
15. Heartier Dishes
    1. SUPER SPAGHETTI
    2. POLENTA WITH HEARTY BARBECUE SAUCE
    3. SWEET AND SOUR VEGETABLE STIR-FRY
    4. FAST LANE CHOW MEIN
    5. THAI VEGETABLES WITH RICE
    6. CHILI MAC
    7. FAT-FREE HOT DOGS AND BURGERS
    8. CHILI BURGER DELUXE
    9. TACOS
    10. BROCCOLI BURRITOS
    11. QUICK BLACK BEAN CHILI
    12. POTATOES WITH BLACK BEAN CHILI
    13. BAKED FALAFEL SANDWICH
    14. PASTA WITH CREAMY PESTO
    15. CURRIED MUSHROOMS AND CHICKPEAS
16. Desserts
    1. GINGER PEACHY BREAD PUDDING
    2. PEACH COBBLER
    3. CHOCOLATE TORTE
    4. GINGERBREAD
17. Power Snacks
    1. WHITE BEAN DIP WITH FRESH GINGER AND LIME
    2. PITA PIZZAS
    3. HUMMUS
    4. WHOLE WHEAT HERBED PITA CHIPS
    5. WHOLE WHEAT CRACKERS WITH CINNAMON SUGAR
    6. WHOLE WHEAT CRACKERS WITH HERBS
    7. QUICK BLACK BEAN DIP WITH CORN TORTILLA CHIPS
    8. QUICK VEGETABLE RAMEN
    9. CARROT AND RAISIN SALAD
    10. FOUR BEAN SALAD
    11. MOCK TUNA SALAD
    12. EGGLESS SALAD SANDWICH
    13. BEAN BURRITO WITH SALSA
    14. QUICKIE QUESADILLAS
    15. CHEEZY GARBANZO SPREAD
    16. ROASTED GARLIC AND GARLIC BREAD
    17. OVEN “FRIED” POTATOES
    18. JICAMA WITH ORANGE JUICE AND MINT
    19. JICAMA WITH LIME JUICE AND MEXICAN SEASONING
    20. CARAMEL CORN
    21. GINGERBREAD CAKE
    22. CARROT CAKE
    23. TOFU CREAM FROSTING
    24. BANANA CAKE
    25. PUMPKIN PIE
    26. PUMPKIN SPICE COOKIES
    27. OLD-FASHIONED OATMEAL COOKIES
    28. GINGERED MELON WEDGES
    29. MIMOSA GRANITA
    30. KIWI SORBET
    31. TROPICAL DELIGHT
    32. STRAWBERRY FREEZE
    33. BANANA FREEZE
    34. FRUIT POPSICLES
    35. STRAWBERRY SMOOTHIE
    36. MINTY RED ZINGER ICED TEA
    37. PEACH-FLAVORED HERB ICED TEA
    38. GREEN TEA COOLER
    39. POWER SNACKING TIPS
18. How to Turn Your Favorite Meals into Negative Calorie Effect Meals
    1. BURGERS
    2. CHILI
    3. CHOCOLATE CAKE WITH CHOCOLATE FROSTING
    4. FAT-FREE CHOCOLATE CAKE VARIATION
    5. RASPBERRY DREAM CAKE
    6. CHOCOLATE CREAM FROSTING
    7. LASAGNE
    8. CREAM OF MUSHROOM SOUP
    9. POTATO SALAD
    10. STRAWBERRY MILKSHAKE
    11. SLOPPY JOES
    12. SPAGHETTI SAUCE
    13. TACOS
    14. PIZZA
    15. NO-FAT PIZZA CRUST
    16. BUILDING YOUR PIZZA
    17. FROZEN BANANA DESSERT
19. Acknowledgments
20. Notes
21. Index
22. About the Author
23. Credits
24. Copyright
25. About the Publisher