Over the years, one of the most important things we’ve learned is that no one really likes “diet food.” It’s typically thought of as bland, and conjures images of plain grilled chicken breasts and run-of-the-mill salads. This, of course, is a major flaw in any eating plan that you want people to stick with. Food plays a big part in our culture, so removing the pleasure from it leaves you feeling that you’re missing out on one of life’s great experiences. Which is why we believe that food, and particularly “diet food,” should be thoroughly enjoyed. Savored, even.
Thankfully, this isn’t a problem with the foods that are allowed on the TNT Diet. Of course, creating delicious meals does take a bit of effort and know-how. However, if you can spare 15 to 30 minutes for the former, we’ve supplied the latter, with the recipes that follow. They’re what we describe as “simple, but sophisticated.” That’s because while easy to make, these dishes are also packed with bold flavors that will please even the most discerning palate. The best part is that by always making a little extra, your taste buds can enjoy an encore performance at the next day’s lunch. All of which will help you stick with your eating plan because you want to—not because you have to. And that’s ultimately the best recipe for success.
For each recipe, we’ve indicated whether it’s intended for the Fat-Burning Time Zone or the Reloading Time Zone, or in a few cases, both. Note that some recipes are full meals—for instance, both a meat and vegetable dish—and others are just one or the other. Consider the full meals merely suggestions, and feel free to mix and match any of the dishes as you desire, as long as they fit into the same Time Zone.
As for amounts, let your appetite dictate how much you eat. You’ll notice that we haven’t provided servings or calorie counts for any of the meals. This is intentional, since the TNT Diet will automatically regulate your intake. For reference, though, you’ll find that the recipes each make about three to four conventional servings—typically perfect for a couple. So if you’re a single guy, you may want to cut the recipes in half, and if you’re cooking for a family, you might want to double them.
Also, keep in mind that although dried spices and herbs are often suggested in the recipes, this is just for convenience. Anytime you have the fresh stuff available, we highly recommend it.
Ready to get cookin’? Bon appétit.
This ready-to-eat muffin, created by our friend Keith Berkowitz, MD, contains 10 grams of high-quality protein, no sugar, and 24 grams of fiber. Remember, although fiber is a carbohydrate, it’s nondigestible, so in effect, it doesn’t count. That makes these muffins a great Fat-Burning Time Zone alternative to eating scrambled eggs or omelets. How do they do it? Instead of using wheat flour, Dr. Berkowitz and his team substitute a blend of six natural fibers that have been ground into a fine powder. And since eggs provide the protein, each muffin contains all of the essential nutrients that your muscles need for growth. They’re available in Lemon Poppy Seed, Banana Walnut, and Orange Pineapple at www.nexgenfoods.com.
When Mary Dan Eades, MD, coauthor of Protein Power, told us about a Greek cheese that made a great substitute for toast and pancakes, we had our doubts. But then we tried it for ourselves. And sure enough, it doesn’t melt when you grill it—it simply browns like a pancake. ( Just add sugar-free syrup.) It’s packed with protein and contains almost no carbohydrates. Look for it in the specialty cheese section of grocery stores, or online at www.halloumicheese.com.
1. Whisk the cream into the beaten eggs until the mixture is well combined. Heat about 2 tablespoons olive oil in a nonstick omelet skillet over medium-high heat. Slowly pour in some of the egg mixture until it covers the surface (it should look like a thin pancake). Let cook until the surface is just set. Flip the cream cake, and cook for 30 to 60 seconds longer. Remove from the heat.
2. Repeat to make 5 or 6 cakes. Top with butter or sugar-free syrup for a low-carb pancake.
To make this into a Reloading Time Zone meal, serve with a baked sweet potato or any other nutrient-dense carb of your choice.
1. For the steak: Combine the olive oil, lemon juice, mustard, oregano, basil, garlic, and salt and pepper in a small bowl. In a large bowl, pour the marinade over the beef; marinate for 20 to 30 minutes.
2. Heat a grill or grill pan over medium-high heat. Grill the steak 8 to 10 minutes on each side or to desired doneness. Let rest for 5 to 10 minutes. Cut into thin slices.
3. Meanwhile, make the salad and dressing: Place the pine nuts in a small sauté pan and heat to medium-high. Cook, tossing frequently, until evenly browned, being careful not to burn.
4. In a large salad bowl, combine the lettuce, frisée, tomatoes, red pepper slices, cheese, and toasted pine nuts and toss.
5. In a small bowl, combine the olive oil, vinegar, mustard, and salt and pepper and whisk well.
6. Divide the salad among dinner plates, place the sliced beef on top, and drizzle with the dressing.
To make this into a Reloading Time Zone meal, serve with whole wheat tortillas or any other nutrient-dense carb of your choice.
1. Cook the ground beef in a large skillet over medium heat until browned. Add the taco seasoning and water, peppers, and ¼ cup salsa and simmer until the vegetables are al dente.
2. Arrange the lettuce and tomatoes on salad plates and spoon the taco mixture on top. Serve with shredded cheese, sour cream, and additional salsa.
A sliced avocado is a great addition to this salad.
To make this a Reloading Time Zone meal, spread the salad on 2 slices of 100 percent whole wheat bread for a Tuna Salad Sandwich.
1. Mix the tuna, bell pepper, celery, mayonnaise, pickle, capers and a sprinkle of their brine, mustard, dill, and black pepper in a bowl.
2. Arrange the romaine leaves on plates. Spoon the salad into the leaves, leaving enough room to fold the lettuce over.
Note: For a different taste, use Belgian endive or radicchio instead of the romaine.
To make this a Reloading Time Zone Meal, substitute 100 percent whole wheat flour for the ground almonds to enjoy Breaded Chicken.
1. Preheat the oven to 385°F. Line a baking sheet with foil.
2. In a food processor, grind the almonds to the consistency of bread crumbs. In a shallow bowl, combine the almonds, cheese, rosemary, basil, salt, and pepper. In another shallow bowl, gently whisk the eggs until combined. In an assembly line, dip each chicken breast in the egg, then coat with the nut mixture (see note).
3. Heat the olive oil in a large nonstick sauté pan over medium-high heat. Add the chicken and cook each side for 4 to 5 minutes, or until the almond coating starts to brown. Add more oil if the pan begins to appear dry.
4. Place the chicken on the prepared baking sheet and bake for 20 to 30 minutes, until golden brown and cooked through.
Note: If you have time, refrigerate the chicken for 10 to 15 minutes after you’ve dipped it into the egg and ground almonds. It will help the coating stick during cooking.
1. In a large sauté pan, bring 5 cups water to a boil. Drop the green beans into the water and cook for 3 to 4 minutes. Drain in a colander, then run cold water over them for a few seconds to stop the cooking process. This will ensure that you don’t end up with soft and mushy beans.
2. In the same pan, cook the pine nuts in 1 tablespoon of the olive oil over medium heat, stirring, until the nuts begin to turn golden brown. Return the green beans to the pan along with the remaining 2 tablespoons of olive oil and salt and pepper to taste. Sauté until the beans are heated through.
1. Season the chicken with salt and pepper. Heat the olive oil over medium-high heat in a large sauté pan. Add the chicken and cook, stirring, until no longer pink.
2. Add the tomatoes, broth, wine, and curry powder, and bring to a boil. Reduce the heat, cover, and simmer for 20 to 25 minutes, until the mixture has reduced by half. Add the cream and simmer for 5 minutes longer, until the curry thickens.
1. Preheat the oven to 385°F.
2. Trim the broccoli into bite-size florets. Place on a baking sheet. Pour the olive oil over the broccoli and season with salt and pepper. Using your hands, toss, making sure each floret is covered with oil.
3. Roast for 15 to 20 minutes, tossing with a spatula once or twice, until the florets begin to brown.
To make this into a Reloading Time Zone meal, serve over brown rice or with any other nutrient-dense carb of your choice.
1. In a large sauté pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the chicken strips and sauté until no longer pink. Add the broth, peanut sauce, soy sauce, garlic, and ginger. Simmer for about 20 minutes.
2. When the chicken has almost finished cooking, sauté the peppers and mushrooms with 2 tablespoons olive oil in a separate pan for 4 to 5 minutes. If you like, add a tablespoon of sauce from the chicken.
3. Add the snow peas to the vegetables and cook for 2 minutes. Combine the chicken and vegetables and remove from heat.
4. In an empty sauté pan, sauté the cashews in the remaining 1 tablespoon olive oil until they begin to brown. Sprinkle on top of the chicken and veggies and serve.
Note: In place of olive oil, you can also use the same amount of Drew’s Thai Sesame Lime dressing (www.chefdrew.com).
Don’t add the nuts to the stir-fry until you’re ready to eat—they’ll get soggy.
1. Slather the chicken with the pesto. Heat the olive oil over medium-high heat in a large nonstick pan. Add the chicken and sear for 4 minutes per side. Remove the chicken from the pan and set aside.
2. Add the pancetta to the pan and sauté until crispy. Add the tomatoes, tomato sauce, rosemary, basil, and oregano and stir. Return the chicken to the sauce and simmer for 20 to 30 minutes, or until cooked through and no longer pink.
3.Place the cheese on top of each breast, cover, and cook a few minutes more, until the cheese is melted.
Note: You can usually find sliced pancetta prepackaged in your grocery store’s deli. It’s delicious as an addition to any Italian dish or just as a snack.
Preheat the oven to 400°F. Slice the zucchini into 1-inch-thick coins. Place on a baking sheet and coat with the olive oil, salt, and pepper. Roast for 10 minutes, until al dente.
Note: We also love to use Nando’s Peri-Peri grinds (www.nandosusa.com) for added flavor.
To make this into a Reloading Time Zone meal, serve with a baked sweet potato or any other nutrient-dense carb of your choice.
1. Preheat the oven to 425°F. Rinse the chicken inside and out and pat dry.
2. Squeeze the juice from the lemon half into a small bowl; set aside the squeezed half. Stir the olive oil, rosemary, basil, oregano, and parsley into the lemon juice in the bowl. Rub the mixture over the chicken and season with salt and pepper. Place the lemon half in the cavity.
3. Place the chicken in a roasting pan and roast for 45 minutes to 1 hour, until the skin is nicely browned and an instant-read thermometer inserted in the thickest part of a thigh registers 165°F.
This is where fresh herbs come in handy. If you have them, place several sprigs inside the chicken with the lemon. It adds to the flavor during roasting.
1. When there are about 15 or 20 minutes remaining to roast the chicken (Roasted Chicken, page 108), scatter the squash and the onion quarters in the pan around the chicken (see note). Drizzle with the olive oil and lemon juice and season with salt and pepper.
2. Continue roasting, tossing the vegetables with the pan drippings once or twice, for 20 minutes. The vegetables are done when the squash is fork tender and the onion begins to brown.
Note: If roasting the chicken on a rack, remove it when you add the vegetables and set the chicken directly on top of the vegetables. Otherwise, juices from the chicken won’t come in contact with the squash and onion, which makes them tastier.
1. In a large sauté pan, heat the olive oil over medium-high heat. Season the chicken with salt and pepper and add to pan. Sear 4 to 5 minutes per side, until chicken is cooked through and beginning to brown.
2. Remove the chicken from pan and set aside. While the pan is still hot, add the wine and stir. When the wine begins to simmer, add the tomatoes, tomato sauce, olives, capers, oregano, and basil.
3. Slice the chicken into small strips and add to the sauce. Simmer for at least 30 minutes.
4. Meanwhile, cook the pasta in a large pot of boiling water according to package directions. Serve with the chicken and sauce.
1. Preheat the oven to 350°F.
2. In a large sauté pan coated with olive oil, cook the bratwursts over medium heat until they begin to brown on all sides.
3. Drain some of the liquid from the sauerkraut and discard. Place the sauerkraut in an 8-inch-square baking dish. Season with pepper and stir.
4. Arrange the brats on top of the sauerkraut. Bake for 15 to 20 minutes, until the sauerkraut is bubbly and the brats are cooked through.
1. Clean the brussels sprouts by removing the outer layer of leaves (including any visible blemishes) and trimming the stems.
2. Heat the olive oil over medium-high heat in a large nonstick pan. Add the sprouts and season with salt and pepper. Cook for 2 to 3 minutes, until the oil is absorbed. Add ¼ cup of the wine and stir. As the wine cooks off, the sprouts will begin to brown. Cook for about 5 minutes, stirring occasionally, until all of the moisture has been absorbed. Add the remaining ¾ cup wine and continue to cook, stirring, 6 to 10 minutes, or until the sprouts are nicely browned and al dente. Don’t worry about burning the brussels sprouts a bit; the toasty color really adds flavor to this dish.
To make this into a Reloading Time Zone meal, serve with brown rice or any other nutrient-dense carb of your choice.
1. Preheat the oven to 375°F.
2. Place the tenderloin in a rectangular baking dish. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a small bowl. Slather the mixture on the pork using your hands or a basting brush.
3. Bake the tenderloin, uncovered, for 40 to 45 minutes, until the pork is no longer pink in the center. Cut into 1-inch slices to serve.
1. Bring a large pot of water to a boil. Add the cauliflower and boil until fork tender, about 10 minutes; drain.
2. Combine the cauliflower in a large mixing bowl with the broth, sour cream, and butter. With an electric mixer, beat on high until smooth. Season with salt and pepper.
To make this into a Reloading Time Zone meal, prepare your favorite pasta—for instance, penne or ziti—and combine with other ingredients in Step 3. Bake as directed.
1. Preheat the oven to 375°F.
2. Heat the olive oil over medium heat in large nonstick sauté pan. Add the sausage and cook, stirring, until browned and cooked through. Add the tomatoes, tomato sauce, basil, and oregano. Stir to combine.
3. Pour the mixture into a 3- to 4-quart casserole dish. Add the feta and spinach, stirring until all of the spinach is incorporated. Bake for 20 to 25 minutes, until bubbly.
Note: We’ve found that Contadina tomato sauce has less sugar than several other brands.
1. Heat the olive oil over medium-high heat in a large pot. Add the kielbasa and sear on each side, 4 to 5 minutes. Transfer to a cutting board and cut into 1-inch pieces.
2. In the remaining oil in the pan, sauté the celery and carrots for 4 to 5 minutes. Add the broth, tomatoes, lentils, and bay leaf and simmer for 20 minutes. Add the kielbasa, turnip, and mushrooms and simmer for another 10 minutes, until the vegetables are tender. Discard the bay leaf. Season with pepper and serve.
Salt and other spices aren’t necessary in this recipe. The flavorful kielbasa is enough to season the soup.
1. Preheat the oven according to pizza crust directions.
2. Spread the sauce over the crust, leaving a ½-inch border along the edge. Top with the cheese. Layer the rest of the toppings to your preference. You could use any other type of vegetable here—mushrooms, green peppers, and onions, to name a few.
3. Bake the pizza for 10 to 12 minutes, or until bubbly. Allow the pizza to rest for a minute or two before slicing.
1. Cut the steak in half lengthwise and then slice into thin strips (see note). Heat the olive oil over medium-high heat in a large pot. Add the steak slices and cook until browned.
2. Add the water, broth, wine, and soy sauce. Bring to a simmer and cook for about 5 minutes. Stir in the ginger. Add the snow peas and red pepper, cover, and cook 5 minutes. Stir in the cabbage and simmer, stirring several times, until all of the vegetables are al dente, about 3 minutes.
Note: Cut the beef against the grain and the meat will be more tender.
To make this into a Reloading Time Zone meal, serve with a baked sweet potato or any other nutrient-dense carb of your choice.
1. Heat a grill or grill pan over medium-high heat.
2. Toss the peppers, onion, and mushrooms in a bowl with ½ cup of the dressing to evenly coat. In a separate bowl, combine the beef and remaining ½ cup dressing.
3. To have better control over varying cooking times, thread the beef and the vegetables onto separate skewers. Grill the vegetables until the edges of the peppers begin to blacken a bit. Grill the meat to desired doneness.
Note: Always soak wooden skewers in water first so they don’t burn on the grill.
To make this into a Reloading Time Zone meal, serve with a baked sweet potato or any other nutrient-dense carb of your choice.
1. Heat a grill or grill pan over medium-high heat.
2. Combine the lime juice, olive oil, cilantro, and garlic in a small bowl. Slather the mixture on the steak and season with salt and pepper.
3. Place the steak on the grill and cook for 8 to 10 minutes each side or to desired doneness.
To turn this into a Reloading Time Zone recipe, serve with sweet white corn.
Combine the avocados, tomatoes, lime juice, cilantro, and salt and pepper in a bowl. Drizzle with olive oil (about once around the bowl). Stir gently to combine.
Note: It’s best to use firmer avocados in this recipe.
1. Heat the olive oil in a large pot over medium heat. Add the ground beef and cook until browned.
2. Add the bell peppers, garlic, tomatoes, tomato sauce, water, vinegar, Worcestershire, chili powder, cumin, coriander, and pepper flakes and mix together. Cover and simmer, stirring occasionally for 20 to 30 minutes, until desired thickness. Taste, and season with salt and pepper. Serve with grated cheese sprinkled on top.
This recipe is delicious with a relish of chopped cherry tomatoes and pickles sprinkled on top.
1. For the filet mignon: Heat a grill or grill pan over medium-high heat. Season the tenderloins with salt and pepper. Grill the tenderloins about 8 minutes each side, or until desired doneness.
2. For the salad: Combine the tomatoes and cheese in a bowl. Season with salt and pepper and toss gently. Drizzle generously with olive oil and vinegar (about twice around the bowl for each). Tear the basil leaves and sprinkle on top of the salad.
To make this into a Reloading Time Zone meal, omit the cheese and serve the meatballs over pasta of your choice, such as spaghetti.
1. In a large bowl, combine the beef, egg, Parmesan, ketchup, oregano, Worcestershire, salt, and pepper. Mix together using your hands just until combined. Form the mixture into meatballs a bit larger than golf balls.
2. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the meatballs and cook, turning, until browned, about 10 minutes. Transfer the meatballs to a plate.
3. Discard any oil from the pan. Add the tomato sauce, tomatoes, basil, and oregano to the pan, stir, and bring to a simmer. Gently place the meatballs in the sauce, cover, and simmer for 30 minutes, or until the meatballs are cooked through. Turn the meatballs about halfway through the cooking time.
4. Place slices of mozzarella on the meatballs and simmer for an additional 5 minutes, or until melted.
Note: Avoid leaner beef—the meatballs won’t stick together as well. For the best taste, use 80 to 85 percent lean beef. Just make sure to drain off all excess fat during cooking or you’ll have a “watery” sauce.
1. Add the 2 tablespoons lemon juice to a bowl of water. For each artichoke, cut the stem off at the base. Peel off and discard the green petals until you reach the tender yellow ones. Cut off the top one-third of the artichoke. As you prepare the artichokes, drop them into the bowl of lemon water to prevent browning.
2. In a large skillet, bring the broth to boiling over medium-high heat. Add the artichokes, cover, and simmer for 3 to 5 minutes.
3. Transfer the artichokes to a bowl and discard the broth. In the same skillet, heat the olive oil over medium heat. Add the artichokes and garlic. Cook, stirring, until lightly browned, about 5 minutes. Sprinkle with the basil, lemon juice, and salt and pepper.
USDA researchers found that artichokes have more disease-fighting antioxidants than any other vegetable they tested. And the egg-size baby version allows you to eat the entire artichoke—heart and leaves—as you would a piece of broccoli. Look for them in the produce section of higher-end grocery stores; they’re usually in a shrink-wrapped package.
1. In a large pot, heat the olive oil over medium-high heat. Season both sides of the beef with salt and pepper. Place the beef in the pot and sear until browned, about 5 minutes each side. Remove from the pot and set aside.
2. In the same pot, combine the celery and garlic. Sauté for about 2 minutes, being careful not to burn the garlic. Add the tomato sauce, thyme, parsley, and 1 cup of the broth. Stir to combine.
3. Return the beef to the pot. Add the remaining broth, the wine, and the bay leaves. Bring to a boil. Cover, reduce the heat, and simmer for 2 to 3 hours. The longer you simmer, the more tender the beef will be.
4. Remove the meat from the pot. Cover and let rest for 10 to 15 minutes. Meanwhile, bring the liquid in the pot to a boil and add the thickener. Simmer for about 10 minutes, until the sauce thickens. Discard the bay leaves. Spoon the sauce over the meat and serve.
Note: ThickenThin not/Starch thickener (www.expertfoods.com) is an excellent low-carb replacement for flour when a recipe calls for a thicker sauce.
1. Preheat the oven to 400°F.
2. Place the turnips, mushrooms, and onions in a large roasting pan. Season with salt and pepper and drizzle with the olive oil. (For extra flavor, stir in 2 tablespoons of liquid from the Pot Roast, page 125).
3. Roast the vegetables for 30 minutes, until they begin to brown on the edges.
1. For the marinade and steak: Heat the grill or grill pan to medium-high heat.
2. In a small bowl, combine the vinegar, lemon juice, olive, oil, mustard, rosemary, and garlic and pour over the beef (in a plastic bag or low dish). Let marinate for at least 15 minutes.
3. Grill the steaks until desired doneness, about 6 to 7 minutes per side for medium-rare.
4. For the asparagus: Preheat oven to 385°F. Place the asparagus on a large baking sheet. Drizzle with the olive oil and season with the pepper. Mix with your hands until the asparagus is evenly covered.
5. Wrap 1 slice of prosciutto around 2 or 3 asparagus stalks. Return the bundle to the baking sheet. Repeat, evenly spacing the asparagus on the pan.
6. Bake for about 15 minutes, until the prosciutto starts crisping and the asparagus is al dente.
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pepper slices are al dente.
2. Place a tortilla on a flat surface. Spoon 2 scoops of the beef mixture on the bottom one-third of the tortilla. Layer on cheese, lettuce, tomatoes, and salsa, being careful not to overload the tortilla. Fold the left and the right sides of the tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla until the seam is down. Repeat to make additional burritos.
3. Using a napkin or a paper towel, rub the olive oil on the bottom of a sauté pan. Heat on medium-high until hot but not smoking. Place the burritos, in batches if necessary, in the pan and cook for 3 to 4 minutes. Flip and cook on the other side for 3 to 4 minutes longer, until heated through and browned.