Chapter 11:
The 15-Minute Plan to Fight Fat with Food
EATING HEALTHY STARTS WITH BEING PREPARED WITH THE RIGHT INGREDIENTS, THE BEST TOOLS, AND DELICIOUS RECIPES. YOU’LL FIND IT ALL IN THIS CHAPTER.
Generally speaking, when it comes to nutrition, speed compromises health. But there are ways to feed yourself fast other than by heading for the nearest drive-thru. In Chapter 3, you learned the ins and outs of the Superfast Weight-Loss System. But knowing what to eat and applying it to the meals you actually put on your plate can be two different things. That’s why we’ve added this chapter on how to fight fat with food—the chapter will actually tell you how and what to eat. Having the right tools, counter layout, and, of course, meal plans in place will go a long way toward speeding up your success.
The Superfast Kitchen Overhaul
For most men who are scheduled to the gills, time is a precious commodity. To whip up the lightning-quick meals in this chapter, you need a kitchen set up for NASCAR-level speed. That means all the right tools in all the right places. Here’s a two-step, 15-minute kitchen makeover that will have you prepared for healthy cooking in less time than it takes to call for take out.
The first step in your 15-Minute Kitchen Overhaul is a clean sweep of your fridge, cabinets, and pantry. We’re asking you to be ruthless, to toss out perfectly good food (that’s bad for you), whether you’ve opened it or not. The key is to get rid of all of your temptations. Because if the Cheetos aren’t there, you can’t eat them in a moment of salt-craving weakness. So grab a large trash bag and let’s get started: Take all the sweets and treats like candy and cookies and toss them. If you just can’t bear to trash those $30 gourmet chocolates, then at least hide them from plain view where they can’t be easily reached. Even better, place them in opaque containers before you hide them. Researchers have found that men and women eat far fewer sweets when they’re stored in containers that obscure what’s inside than when they’re in clear jars. In fact, in one study from the University of Illinois, office workers ate 25 percent fewer Hershey’s Kisses when they were placed inside a slightly inconvenient spot out of sight, like inside a desk drawer, than when they were within arm’s reach in plain view.
Did you get rid of the snack cakes and baked goods? Good. Next, sniff out the white bread, white rice and pasta, boxed and canned pasta meals, and other highly processed foods. The nonperishable stuff can be donated to a local food bank, including juices and sodas. Banish all sugary beverages from your home. Remember, if it’s not there, you can’t drink it or eat it. Out of sight, out of mind, out of mouth, out of belly.
Okay, your trash bag is full and your cupboard is bare, but you still have 5 minutes left in your 15-Minute Kitchen Overhaul. Now focus on your tools. You can’t make quick meals if you have to spend 10 minutes fumbling through your junk drawer for a measuring spoon. Take the time right now to dig out the following items and place them prominently on your countertops or in easy-to-grab spaces in your cupboards, so you have quick access to your food-prep tools any time of day.
Cutting boards: For chopping fruits and vegetables, slicing meats, and general food prep.
Knives: At least one good chef’s knife is a must. And make sure it’s sharp! All good chefs know that dull knives are dangerous knives. Round out your knife arsenal with a serrated version and a paring knife.
Measuring cups and spoons: They help keep portions (and pounds) in check.
Colander: For rinsing vegetables.
Blender/food processor: To crush ice for smoothies, purée raw ingredients into silky-smooth soups or sauces, and grind meat or chop nuts.
Shredder: For cheese, of course, but also for shredding ginger and other flavorings. (We also recommend a grater or zester—think tinier teeth—for grating spices and making citrus zest.)
Oven mitts: For handling HOT pots and pans.
Flexible nylon food turner: Because they won’t scratch your nonstick pans.
Tongs: A stainless steel model, as well as one with nylon-covered tips for those nonstick pans.
A wooden spoon: For stirring sauces and sneaking tastes.
A pepper mill: Because there’s nothing like having fresh ground peppercorns to spice up a meal.
15 Delicious Muscle-Building, Fat-Fighting Meals You Can Make in 15 Minutes or Less
Let’s get something straight: The following recipes won’t turn you into the next Food Network star. But they will help you to eat better for good health and weight loss. And they won’t keep you kitchen-bound for hours up to your elbows in wheat grass. Oh yeah, most important: These meals taste great. That’s a promise.
In the spirit of this book—simplicity and quarter-hour speed—we’ve compiled recipes for 15 nutrient-dense meals that you can make in 15 minutes or less. When you tire of these meals or for days when you have more time to spend in the kitchen, grab a copy of The New Abs Diet Cookbook, also from Men’s Health. It’s packed with more than 200 recipes utilizing the same healthy ingredients recommended in this book. Meanwhile, grab a plate and try these.
YOUR STAPLES: Restock your refrigerator and pantry with these mainstays of healthy eating
| HIGH QUALITY PROTEINS |
LOW-STARCH VEGETABLES* |
NATURAL FATS |
|
| BEEF | ARTICHOKES | LEAFY GREENS |
AVACADOS |
| CHEESE | ASPARAGUS | MUSHROOMS | BUTTER |
| EGGS | BOK CHOY | ONIONS | COCONUT |
| FISH | BROCCOLI | PEPPERS | CREAM |
| PORK | BRUSSELS SPROUTS |
RADISHES | NUTS & SEEDS |
| POULTRY | CARROTS | SPINACH | OLIVES |
| SOY | CAULIFLOWER | TOMATOES | OLIVE OIL |
| WHEY PROTEIN POWDER |
CELERY | TURNIPS | CANOLA OIL |
| CASEIN PROTEIN POWDER |
CUCUMBERS | ZUCCHINI | FULL-FAT SOUR CREAM AND SALAD DRESSINGS |
*Any vegetables besides potatoes, peas, and corn are fair game.
Replace your can of diet whatever with ice cold water. Researchers at the University of Utah found that volunteers who drank 8 to 12 8-ounce glasses of water per day had higher metabolic rates than those who sipped only 4 glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, PhD, founder and director of the University of Pittsburgh Medical Center Weight Manage-ment Center. Though the extra calories you burn drinking a single glass is pretty small, making it a habit can add up to pounds lost with essentially zero additional effort.
2 large eggs
2 egg whites
1 tablespoon milk
1 teaspoon butter
¾ cup baby spinach, washed
¼ cup reduced fat shredded Cheddar cheese
ground black pepper
• Beat the eggs and milk together in a bowl.
• Melt the butter in a skillet over medium heat. Add the eggs and cook until it begins to set.
• Add the spinach and shredded cheese on top and cook for another minute; then, using a spatula or nylon food turner, fold into an omelet.
• Cook until the eggs are thoroughly set.
• Season with salt and pepper and serve.
Makes 1 serving.
Per serving: 260 calories, 23 g protein, 4 g carbohydrates, 15 g fat (7 saturated), 1 g fiber
Building every meal around protein helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, PhD, professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about 1 cup of low-fat cottage cheese or a 4-ounce boneless chicken breast—at each meal.
¼ cup cottage cheese
½ cup fresh blueberries
1 tablespoon crushed walnuts
• Mix all together in a bowl.
Makes 1 serving.
Per serving: 198 calories, 10 g protein, 14 g carbohydrates, 12.5 g fat (2.5 g saturated), 3 g fiber
1 cup rolled oats
1 cup low-fat milk
½ cup frozen strawberries
dash of salt
teaspoon of sugar (optional)
dash ground cinnamon
1 scoop vanilla whey protein powder
• Combine the oats and milk in a microwavable bowl.
• Microwave for 1 minute, stir, and then microwave for 1 more minute.
• Allow to cool for a minute before mixing in the protein powder, salt, cinnamon, and sugar.
Makes 1 serving.
Per serving: 585 calories, 43 g protein, 80 g carbohydrates, 11 g fat (3.6 g saturated), 10 g fiber
2 Wasa Crispbreads
4 thin slices prosciutto
6 basil or baby spinach leaves
2 slices ripe red tomato
2 slices part-skim mozzarella cheese (about 2 ounces)
1 teaspoon extra virgin olive oil
Cracked black pepper to taste
• Top each crisp with 2 slices of prosciutto, 3 basil leaves, 1 tomato slice, and 1 mozzarella slice.
• Drizzle with olive oil and grind some black pepper on top.
Makes 1 serving.
Per serving: 409 calories, 23 g protein, 15.5 g carbohydrates, 26.5 g fat (5.3 g saturated), 3 g fiber
10 WAYS TO SNEAK FIBER INTO YOUR DIET
The golden number for daily grams of dietary fiber is between 20 and 35, according to the USDA. But few of us consume that much. To get more of the belly-filling, cholesterol-lowering, metabolism-boosting good stuff, try these tricks:
1. Sprinkle garbanzo beans into your salad. A half-cup delivers up to 6 grams of extra fiber.
2. Drop a handful of berries to add flavor to plain or vanilla yogurt. Half a cup provides 4 grams of fiber.
3. Eat the skin of your next baked potato for 2 extra grams of fiber.
4. Add fiber to chips and salsa by dumping some black or kidney beans into jarred salsa.
5. Crunch on 1 ounce (about a handful) of almonds, peanuts or sunflower seeds for 2 to 4 grams of fiber.
6. Bite an apple, spread on some almond butter, bite again and repeat.
7. Add lentils to soups. One-quarter cup of these tiny legumes is crammed with 11 g of fiber.
8. Munch on 2 cups of low-fat popcorn for 2 grams of fiber.
9. Drop a whole orange into the blender to flavor your morning smoothie. (Uh, peel it first.) One orange has nearly 3 grams more fiber than even the pulpiest orange juice.
10. Doctor your favorite jarred pasta sauce with ½ cup of frozen chopped spinach. The spinach will adopt the flavor of the sauce and pad the fiber count by more than 2 grams.
1⁄8 cup mayonnaise
¼ teaspoon wasabi paste
4 ounces canned tuna
4 slices whole-wheat bread
2 thin slices red onion
2 thin rings red bell pepper, seeded
½ cup avocado, sliced
¼ cup pickled ginger, sliced
4 romaine lettuce leaves
• In a small bowl, mix the mayonnaise and wasabi paste. Fork the tuna into the bowl and mix well.
• Spread an equal amount of the spicy tuna on 2 slices of bread.
• Top the tuna with an onion slice, pepper ring, avocado, some ginger, and 2 lettuce leaves. Then add the second slice of bread.
Makes 2 servings.
Per serving: 315 calories, 22 g protein, 35 g carbohydrates, 10 g fat (2.3 g saturated), 7 g fiber
¼ cup chunky salsa
1 whole-wheat pita pocket
¼ cup cooked ham, diced
¼ cup mozzarella cheese, shredded
• Using a spoon, spread the salsa over one side of the pita.
• Top with the diced ham and shredded mozzarella.
• Place on a microwave-safe plate and microwave for a few seconds until the cheese melts.
Makes 1 serving.
Per serving: 360 calories, 23 g protein, 39 g carbohydrate, 13 g fat (5.5 g saturated), 5 g fiber
1 large Portobello mushroom cap
1 tablespoon thick spaghetti sauce
½ cup mozzarella cheese
5 thin slices pepperoni
• Preheat an oven to 400 degrees.
• If the stem is still attached to the mushroom, remove it. Also cut some of the gills out of the inside of the cap to make more room for the sauce and cheese.
• Place the mushroom cap side down on an oiled baking sheet and bake in the preheated oven for 4 minutes to remove some of the moisture.
• Take the baking sheet out of the oven and top the mushroom with spaghetti sauce, shredded mozzarella, and pepperoni slices.
• Bake for another 10 minutes or until the cheese has melted.
Makes 1 serving.
Per serving: 235 calories, 10.6 g carbohydrates, 19 g protein, 13.6 g fat (6.6 g saturated), 2.3 g fiber
1 green tea bag
1 teaspoon honey
1½ cups frozen blueberries
½ ripe banana
¾ cup vanilla soymilk
• Brew a cup of tea using boiling water and the tea bag. Remove the bag and stir in honey.
• Allow to cool. Add 5 tablespoons of the tea, blueberries, banana, and soy milk to a blender on a “chop” or “crush” setting.
• Blend until smooth.
Makes 2 servings.
Per serving: 151 calories, 5 g protein, 30 g carbohydrates, 1 g fat (0 g saturated), 3 g fiber
½ cup 1 percent milk
2 tablespoons low-fat plain yogurt
¼ cup frozen orange juice concentrate
½ ripe banana
¼ cup strawberries
½ cup cubed mango
2 teaspoons vanilla whey protein powder
3 ice cubes
• In a blender, puree the milk, yogurt, juice concentrate, banana, strawberries, mango, protein powder, and ice cubes.
Makes 2 servings.
Per serving: 154 calories, 7 g protein, 31 g carbohydrates, 1 g fat (0.5 g saturated), 2 g fiber
(From The New Abs Diet Cookbook.)
Milk is the new post-workout drink. And it helps torch fat. In a study in the journal Medicine and Science in Sports and Exercise, people who drank skim milk after exercising lost 3.5 pounds of fat in 12 weeks. Those who sipped sports drinks after working out actually gained weight. Milk’s protein improves the body’s ability to burn calories and build muscle.
It cooks in a slow cooker while you’re at work. Prep takes less than 15 minutes.
8 small red potatoes (keep skin on)
4 medium carrots cut in half
3 cloves garlic
1 tablespoon brown sugar
1 bay leaf
3 pounds corned beef brisket
3 cups water
1 bottle Guinness beer
1 medium green cabbage cut into quarters
• Combine potatoes, carrots (not the cabbage), garlic, sugar, and bay leaf in a slow cooker.
• Add the brisket on top of the vegetables and pour the water and beer over the beef.
• Cover and cook on low for up to 10 hours.
• An hour before serving, add the cabbage.
• Remove the beef and vegetables from the cooker and place on a large platter.
• Discard the bay leaf. Serve with mustard and horseradish.
Makes 8 servings.
Per serving: 350 calories, 19 g protein, 23 g carbohydrates,17 g fat (6 g saturated), 4 g fiber
1 pound ground lamb
¼ pound smoked mozzarella cheese
4 large romaine lettuce leaves
Salt and pepper to taste
• Cut the mozzarella into quarters.
• Form four burger patties by dividing the ground lamb evenly and molding each around a hunk of the cheese.
• Grill for about 4 minutes per side over high heat.
• Wrap each burger in a romaine leaf to serve.
Makes 4 servings.
Per serving: 397 calories, 26 g protein, 2 g carbohydrates, 31 g fat (14.5 g saturated), 1 g fiber
GRILLED TUNA KEBABS WITH ASIAN SAUCE
FOR THE ASIAN SAUCE (MAKE BEFOREHAND):
¼ cup low-sodium soy sauce
½ cup hoisin sauce
½ teaspoon sesame oil
½ teaspoon sugar
2 garlic cloves, minced
1 teaspoon fresh ginger, minced
• Combine all ingredients in a saucepan. Cook over medium heat until bubbly.
• Cool and store in a covered glass jar in refrigerator for up to 2 weeks.
FOR THE KEBABS:
1 pound tuna steak
12 white button mushrooms
12 cherry tomatoes
6 scallions cut into 2-inch pieces
4 bamboo or wooden skewers
• Soak the skewers for 30 minutes.
• Cut the tuna into cubes a little larger than bite-sized.
• Divide the tuna cubes and vegetables into four even groups and thread the pieces alternately onto each skewer.
• Brush with the Asian sauce to cover. Grill or broil for 6 minutes, turning once, and brushing with the remaining dressing after 2 minutes of cooking.
Makes 4 servings.
Per serving: 220 calories, 30 g protein, 14 g carbohydrate, 5 g fat (0.5 g saturated), 2 g fiber
1 medium eggplant, peeled and cut into ½-inch pieces
1 large zucchini, cut into ½ -inch pieces
1 medium red onion, chopped
1 red bell pepper, seeded and cut into large 2-inch pieces
1 yellow bell pepper, seeded and cut into large 2-inch pieces
½ medium fennel bulb, cored and thinly sliced
1 can (15 ounces) diced tomatoes
1 tablespoon olive oil
1½ teaspoons oregano
½ teaspoon coarse kosher or sea salt
¼ teaspoon freshly ground black pepper
• Preheat an oven to 500 degrees.
• Coat a large roasting pan with cooking spray.
• Place eggplant, zucchini, onion, peppers, fennel, and tomatoes in the roasting pan.
• Toss with olive oil, oregano, salt, and pepper to coat.
• Roast, stirring occasionally, for about 15 minutes or until vegetables are tender.
Makes 4 servings.
Per serving: 127 calories, 3.5 g protein, 19 g carbohydrates, 4 g fat (1 g saturated), 7 g fiber
This salad is loaded with muscle-building protein and quality carbs, plus fats that will satisfy your hunger, roughly 30 grams of each. Made with leftover grilled skirt steak, it can be built in just minutes.
4 ounces grilled skirt or hanger steak, sliced thinly against the grain
2 cups chopped romaine lettuce
1 hard-boiled egg, halved
6 cherry tomatoes, halved
¼ avocado, sliced
1 tablespoon blue cheese, crumbled
1 cup sugar snap peas, steamed and halved
1 tablespoon extra-virgin olive oil
1 strip pre-cooked bacon, heated
• Toss all ingredients together and serve.
Makes 1 serving.
Per serving: 650 calories, 49 g protein, 32 g carbohydrates, 35 g fat (13.5 g saturated), 8 g fiber
1 16-ounce package frozen petite Brussels sprouts
1 tablespoon butter
1 teaspoon extra-virgin olive oil
½ teaspoon lemon zest
1 teaspoon lemon juice
Salt and ground pepper to taste
• Toss the Brussels sprouts into a large pan with ¼ cup of water. Bring to a boil, cover, reduce heat, and simmer for 10 minutes or until tender.
• While the sprouts are cooking, heat 1 tablespoon of butter in a small saucepan until almost melted.
• Stir in the olive oil, finely grated lemon zest and lemon juice.
• Drain the sprouts and toss with the lemon-butter. Season with salt and fresh ground pepper.
Makes 4 servings.
Per serving: 187 calories, 3 g protein, 8 g carbohydrates, 16 g fat (8 g saturated), 3 g fiber