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    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean
    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean
    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean
    Ebook238 pages2 hours

    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean

    By Rebbecca Goodnight

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    About this ebook

    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean The Meal Plans for Weight Loss book covers two very healthy weight loss plans the clean eating diet and the quinoa cookbook. Each of these sections offers diet meal plans that will lead to healthy weight loss by eating the right weight loss foods. The best weight loss diet is one that consists of health meal plans that satisfy the hunger. A fast weight loss diet is one that you adhere to follow the guidelines. The two diet plans in this book are quick weight loss diets if you eat the recommended foods through the recipes provided and do not cheat.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781630227548
    Meal Plans for Weight Loss: Superfood Quinoa and Eating Clean

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      Book preview

      Meal Plans for Weight Loss - Rebbecca Goodnight

      Meal Plans for Weight

      Loss

      Superfood Quinoa and Eating Clean

      Rebbecca Goodnight and Marisela Meidinger

      Copyright © 2013 Rebbecca Goodnight and Marisela Meidinger

      All rights reserved.

      Contents

      Introduction

      Section 1: Clean Eating

      Chapter 1:  The Clean Diet

      Chapter 2:  Benefits of Clean Eating

      Chapter 3:  Alternative Food Types

      Natural Home Made Mayonnaise

      Chapter 4:  Tips for Eating Clean and Healthy

      Chapter 5:  5-Day Sample Planner for Day to Day Meals

      Chapter 6:  Breakfast Recipes

      Breakfast Fiesta

      Rise and Shine Banana Bread

      Sweet and Zesty Pancake Apple Rings

      Healthy Granola Breakfast Cereal

      Springtime Baked Omelet

      Chapter 7:  Quick and Easy Lunches

      Reuben Supreme Sandwich

      Creamy Albacore Pita

      Touch of Italy Cheese Quesadillas

      Greens and Berries Super Salad

      Marinated Salmon with Cucumber Salsa

      Chapter 8:  Main Meal Recipes

      Beef Asparagus Stir-Fry

      Home Made Beef Tacos with Salsa

      Crispy Fish Fillets with Lemon Dip

      Thick and Chunky Oven Chili

      Savory Scallops with Zesty Spinach

      No Problem Grilled Jerk Chicken

      Chapter 9:  Side Dishes

      Cauliflower Fanfare

      Quinoa Corn Salad

      Stuffed Zucchini Boats

      Sassy Apricots and Sweet Potatoes

      Spring Pea-Cheddar Salad

      Green Bean Casserole Supreme

      Chapter 10:  Desserts

      Original Angel Food Cake

      Raspberry-Peach Crumble

      Classy Carrot Cake

      Lemon Bundt Cake with Poppy Seeds

      Peanut Butter Cookies-Hold the Flour

      Perfect Strawberry Parfait

      Chapter 11:  Snacks

      Caribbean Fruitsicles

      Snackin' Cranberry Granola

      Vanilla Lovers Granola

      Bugs on a Log

      Apple-Cinnamon Chips

      Fruit-Nutty Trail Mix

      Chapter 12:  Beverages

      Green Tea/Mango Surprise

      Homemade Honey Lemonade

      Peachy Spritzer

      Famous Fruity Smoothie

      Chocolate Covered Banana Milkshake

      Honeydew Delight

      Caribbean Cooler

      Clean Eating Conclusion

      Section 2: Quinoa Cookbook

      Introduction: Do we grow old too fast?

      What is quinoa?

      Requirement of modern food

      Nutritional value of quinoa

      How does quinoa actually taste like?

      Let’s put the ideas into practice

      The sweetness in life

      General tips for preparing quinoa

      Suggestions and compilations

      Recipes

      Breakfast

      Breakfast Version 1

      Breakfast Version 2

      Breakfast Version 3

      Warm Quinoa Cereal

      Quinoa with Raisins and Cashew Nuts

      Quinoa with Fruit

      Quinoa Pancakes

      Scrambled Eggs with Quinoa

      Gourmet Breakfast

      Athletes Breakfast

      Mixed Quinoa Salad

      Quinoa Salad with Bread

      Soups

      Quinoa and Cheese Soup

      Quinoa Soup with Peas

      Quinoa Leek Soup

      Quinoa Vegetable Soup

      Vegetable Soup with Quinoa

      Main Dishes

      Quinoa with Meatballs

      Quinoa with Beef and Broccoli

      Pork Chops with Quinoa

      Quinoa with Meatballs, Version 2

      Quinoa, Spanish Style

      Quinoa Casserole with Pineapple

      Paprika Quinoa

      Quinoa Vegetable Casserole

      Quinoa Mexican Style

      Spicy Beef with Quinoa

      Quinoa Frittata

      Stuffed Peppers with quinoa

      Quinoa with Pork

      Roast pork, Thai style with Quinoa

      Pork Medallions with Quinoa

      Pork with Gorgonzola and Quinoa

      Jalapeno Hamburger with Blue Cheese and Quinoa

      Cooked Ham with Quinoa

      Roasted Quinoa with Lemon

      Quinoa with Roasted Pineapple

      Taco Quinoa

      Honey Quinoa

      Mushroom Quinoa with Scrambled Eggs

      Quinoa with Chicken

      Chicken with Quinoa and Asparagus

      Spring Onions on Toasted Quinoa

      Quinoa with Eggplant

      Quinoa Casserole with Eggs

      Quinoa with Seafood

      Garlic Chicken with Quinoa

      Quinoa Chicken Biryani

      Chicken with Almonds and Quinoa

      Tuna Quinoa Casserole

      Grilled Tuna with Quinoa Steaks

      Tuna Meatballs

      Tuna with Quinoa, Japanese Style

      Halibut with Ginger and Cranberries

      Quinoa with Black Beans:

      Quinoa Tuna Casserole

      Herbs Quinoa with Salmon and Asparagus

      Quinoa And Spinach Salad

      Quinoa Tuna Salad

      Tuna Salad with Quinoa

      Quinoa Salad with Raisins

      Special, Kid-friendly Quinoa Recipes

      Quinoa with Carrots

      Quinoa with Mixed Vegetables and Cheese

      Quinoa for Young and Old

      Quinoa Cheddar Casserole

      Quinoa Bread

      Roman Bread

      Garlic and Herb Bread

      Quinoa Herb Bread

      Quinoa Pizza

      Quinoa Bites

      Afternoon Refreshment

      Quinoa Cookies, Version 2

      Quinoa Cookies, Version 3

      Quinoa Bars

      Energy Bars, Version 2

      Introduction

      Good Diets For Weight Loss

      This book is all about giving you a big selection of recipes for losing weight.  The two sections in this book, the clean eating diet and the quinoa cookbook contains recipes that are highly nutritious calling for ingredients of healthy whole foods of fresh fruits, vegetables, and lean meats.  The clean diet is foods that are free of additives, dyes, artificial flavors, preservatives, and free from saturated fats and unhealthy while flours and sugars.  The quinoa portion contains recipes that are also considered great for a clean eating diet.  Quinoa is considered a super food and is packed with nutrients.  All the recipes in this section contain quinoa.

      Making the Weight Loss Dieting a Success

      Certainly, you hold some of the incentive for successful dieting in your hands with this book. You have enough recipes here to cover several weeks worth of menu planning without repeating recipes.  Here are other things you can do to make the weight loss diet a success.

      Make it a Lifestyle Change

      If you are changing your diet to lose weight then you are bound to have issues with what you currently eat.  You may have gained the weight because of your current diet because perhaps you eat junk food.  Maybe you do not exercise.  Whatever the reason you gained the weight and now find you need to go on a diet to lose it.  If you want to diet to lose the weight and keep it off you need to make the dieting a permanent lifestyle change and not just short term fix.

      If you go back to your old eating habits after you lose the weight you will find the weight will come back.  In order to maintain weight loss you must make the dieting change a lifestyle change and stick with it.  Make that commitment now and you will have success.

      How to Make the Dieting Lifestyle Change a Success

      If you are really serious about making this change, losing the weight and keeping the weight off you need to first deal with the reason you put the weight on in the first place which are your eating habits.  If you can successfully wean from the foods that make you fat before you start the diet you have a better chance of sticking with the diet indefinitely.

      Keep a food journal so you can see where you are not eating right.  By knowing how many times a day you skip nutritious food you can then know what you need to do to wean from the bad eating habits.  Once you have a handle of your eating habits you can then work to turn them around to better eating habits.  It takes a good three weeks to make and break physical habits.  If you want to break the junk food habit, wean from the junk food over a three week time span.  Replace one snack or meal of junk food every three to five days and repeat by adding another snack or meal until you have reached all of them.  This process should take about three weeks to complete.  Once you do this, you should not be plagued with withdrawal or horrendous cravings for the junk.  If you do experience it, maybe allow yourself one junk food snack a week, if you behave the rest of the time. 

      Did you know that if you do this eventually your body will crave the nutritious foods more.  Your body will stop craving the junk food altogether.  You will be able to make this a lifestyle change without much struggle.

      Weight Loss Dieting and Exercise

      Dieting works even better to help with weight loss if you are exercising too.  Exercise is so beneficial to the body.  With exercise, you can boost your metabolism, which will give you additional energy.  If you are physically active, you will lose the weight faster.  Physical activity helps to burn calories, which helps to melt the body fat.  This is your goal so you should seriously consider adding exercise to your weekly routines.

      Exercise needs to occur at least three times a week or every other day to help with weight loss.  That is not a huge commitment, but the impact of such a commitment is very beneficial.  You will lose the weight and fat much faster than with dieting alone.  Exercise does not need to be complicated either.  You can do something leisurely like a stroll in the park, as long as you are moving for thirty minutes at a time.  Eventually you may wish to pick up intensity.  The more intense the more weight you will lose, but only in moderation.  You want to keep it at half an hour and every other day for a while.  You can do any kind of exercise you like; you can run, jog, ride a bike, take a swim, do aerobics, join a gym, and lift weights, or even dance.

      The best thing about physical activity is if you do it enough you will experience the release of endorphins.  This is also known as the runner's high, but you can achieve it with any physical work out if you stick with it long enough.  Normally a half an hour will help you to reach this.  Endorphins are our body's way of giving us a natural high, a mood booster, depression lifter.  Plus the added benefit of exercising, the more you do it the more energy you have and you will want to keep doing it.  Exercise is as addictive as eating.  You will crave the physical activity.  The opposite is true too.

      If you are living a sedentary life then you probably have neither the desire nor the energy to get up and move about and are physically active.  This is not good for your health though.  Get up and get to moving.  You will be glad you did.  If you do this, you will boost your metabolism, so go ahead and get up, and exercise.

      Section 1: Clean Eating

      Have you ever wished that someone would write a cookbook that gives just the facts?    All diets put an emphasis on their particular type of foods and how they are beneficial, but many real factors are often eliminated, in order to promote a specific diet.  Look no further.  The Clean Cook Book is designed to present not only facts about the food you eat, but give you real choices in giving your body the cleanest foods possible, and obtainable.  Learn how flour, sugar, bread, and milk, are not always what they appear, and can contribute to a decrease in the function of your system. 

      In addition, discover how processed and genetically modified products have no real nutrition in the anatomy of humans, but were simply created to preserve and extend shelf life.  Once you realize how one, two, or all of these foodstuffs can play a part in limiting a long and fruitful life, the real fun begins.  Recipes that are unique, tasty, and great for your body, are categorized and presented

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