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The 4-Week All-Over Makeover Diet

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Your Dinner Choices

500 Calories (approximately) Black Bean & Zucchini Quesadilla

1 cup chopped zucchini

1/2 cup canned black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon cumin

2 whole wheat tortillas

1/4 cup shredded cheddar cheese

2 tablespoons salsa

Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.

Tortilla & Cheese Chili

1 1/2 cups vegetarian chili

2 tablespoons chopped scallions

8 tortilla chips, broken

2 tablespoons shredded cheddar cheese

2 cups mixed greens

1 tablespoon low-fat Italian salad dressing

Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.

Bean Margherita Penne

3/4 up whole wheat penne

1/4 cup canned white beans, rinsed and drained

1 1/2 cups cherry tomatoes, halved

1 tablespoon olive oil

1/4 cup fresh basil, chopped

1 garlic clove, minced

2 tablespoons grated Parmesan cheese

Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients; warm for 5 minutes. Top with Parmesan.

Florentine Chicken & Goat Cheese Flatbread

3 cups baby spinach

2 teaspoons olive oil

1 garlic clove, minced

1 whole-grain flatbread

4 ounces rotisserie chicken, chopped (no skin)

1 ounce goat cheese, crumbled

Make it: Saute spinach, oil and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.

Shrimp Fried Brown Rice

1 cup cooked brown rice

1 tablespoon sesame oil

1 tablespoon low-sodium soy sauce

1 garlic clove, minced

1 tablespoon grated ginger

3 ounces precooked shrimp

2 cups chopped bok choy

Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.

Eat Out!

At Macaroni Grill: 1/2 BBQ chicken pizza
Side of grilled asparagus

At Lone Star Steakhouse: 1/2 Delmonico steak
Side of steamed vegetables

Next:  Your Snack Choices


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