4 Abs Diet Power Foods
Calories per serving: 485; Protein: 32 g; Carbs: 57 g; Fat: 14 g; Saturated fat: 3.5 g; Sodium: 224 mg; Fiber: 6 g

serves 4
You might need to buy:
  • chopped broccoli
  • Hunan stir-fry sauce
  • cooked brown rice

3 Abs Diet Power Foods
Calories per serving: 380; Protein: 28 g: Carbs: 32 g; Fat: 17 g; Saturated fat: 6 g: Sodium: 811 mg; Fiber: 4 g

serves 1
You might need to buy:
  • whole-wheat bread
  • sliced roast beef
  • inner leaves romaine lettuce
  • low-fat mayonnaise
  • fat-free American cheese

3 Abs Diet Power Foods
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g: Saturated fat: 2 g; Sodium: 1270 mg; Fiber: 3 g

serves 1
You might need to buy:
  • fat-free mayonnaise
  • whole-wheat tortilla
  • tomato
  • lettuce

4 Abs Diet Power Foods
Calories per serving: 248; Protein: 16 g; Carbs: 33 g; Fat: 8 g; Saturated fat: 2 g; Sodium 875 mg; Fiber: 10 g

serves 1
You might need to buy:
  • grilled chicken
  • romaine lettuce
  • tomato chopped
  • Italian 94% fat-free Italian dressing or 1 teaspoon olive oil
  • grated Parmesan cheese
  • ground flaxseed

3 Abs Diet Power Foods
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated Fat: 1 g; Sodium: 430 mg; Fiber: 6 g

serves 1
You might need to buy:
  • low-fat cream cheese
  • turkey or ham
  • Lettuce or green vegetables

4 Abs Diet Power Foods
Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated Fat: 3/5 g: Sodium: 868 mg; Fiber: 3 g

serves 1
You might need to buy:
  • Thomas' Honey Wheat English Muffin
  • trans fat-free margarine
  • egg
  • low-fat American cheese
  • Canadian bacon
  • Vegetables of choice

They’ll never know it’s tofu unless you tell them. A great low fat, healthy option to add to Thanksgiving dessert spread.

serves 12
You might need to buy:
  • sugar
  • solid-packed pumpkin
  • FILLING:
  • CRUST:
  • nutmeg
  • allspice
  • ground cloves
ready in about 20 minutes; serves 4
You might need to buy:
  • all-purpose flour
  • salt
  • black pepper
  • olive oil

Makes perfect rice everytime.
To minimize any loss of water through evaporation, cover the saucepan and use the water as soon as it reaches a boil. An 8-in ceramic baking dish and foil. To double the recipe, use 13 × 9-inch baking dish; the baking time need not be increased.

serves 4
You might need to buy:
  • unsalted butter or vegetable oil
  • salt

This is good!Pairs nicely with Beef Negi Maki Yaki.

You might need to buy:
  • rice or cider vinegar
  • soy sauce
  • dark sesame oil
  • small carrot shredded
  • prepared mustard
  • grated fresh ginger root