Dr Oz on Plant Based Diet

The real recipe for a lean figure: Make good food choices. Pack your diet with fiber and protein — they help decrease appetite by making you feel full longer. Replace all refined carbs (like white rice and regular pasta) with whole-grain carbs (like brown rice and whole-wheat pasta). Why? Refined carbs can overwhelm your body's metabolism, causing you to store fat instead of burn it. You should also cut out trans fats completely; they may increase belly size.

Here's How Our Diet Works: You'll eat three main meals daily, plus two snacks. Consider dessert an every-other-day treat (don't worry, some of the snacks are sweet). For breakfast, lunch and snack time, we've listed three easy-to-make options. For dinner, choose from seven simple recipes (four of which you'll find only on GH.com!). Keep in mind that studies show that people who eat the same foods again and again lose more weight than those who have a varied diet.

Easy-to-Make Meal Options

Breakfast Bites
Choose one per day

• One cup Kashi high-fiber cereal or Cheerios with 1/2 cup skim milk and a fist-size portion of strawberries or another fruit
• Two scrambled eggs and two pieces of lean turkey sausage
• One slice of whole-wheat bread with a teaspoon of peanut butter

Tasty Lunches
Choose one per day

• Chopped salad with mixed greens, veggies, six walnuts and four ounces of salmon; dress with a splash of olive oil and vinegar
• Boca Spicy Chik'n Patty on a whole-wheat English muffin with lettuce, spinach, red onion and tomato
• Lean Cuisine's microwavable Herb Roasted Chicken

Super Snacks
Pick two options per day

• Half an ounce of raw nuts and an apple, a pear, an orange or a cup of berries
• One cup of presautéed veggies, warmed in the microwave and stuffed into a small whole-wheat pita
• Sliced veggies dipped in a mix of plain yogurt, dill, chives, ginger and red pepper flakes

Quick, Delicious Lunches
Don't have time to prepare a lunch? Try these other hearty, healthy prepackaged meals:

• Stouffer's Lean Cuisine Chicken Mediterranean ($3.49; 800-993-8625; leancuisine.com)
• Ethnic Gourmet Vegetarian Osso Buco ($4.10; 800-434-4246; ethnicgourmet.com)
• Health Valley Fat Free Zesty Black Bean with Rice Soup Cup ($2.59; 800-434-4246; healthvalley.com)
• Amy's Kitchen Veggie Loaf Whole Meal ($4.30; 707-578-7188; amyskitchen.com)

Adam Olszewski

Healthy Dinner Recipes

Try these nutritious dishes tonight!

Each serves 4

Turkey Tortilla Wraps with Red Baked Potatoes

Ingredients:

Red Baked Potatoes:
2 large russet baking potatoes, pierced
4 tablespoons marinara sauce

Turkey Roll-up:

4 six-inch whole-wheat flour tortillas
8 slices deli roast turkey breast
8 romaine lettuce leaves
8 slices tomato
4 thin slices red onion
Country-style Dijon mustard to taste

Directions:

Cook potatoes in microwave on High power 8 to 9 minutes or until fork-tender. Heat marinara sauce in microwave on High for 1 minute. Slice potatoes lengthwise in half; spoon 1 tablespoon sauce over each half. Meanwhile, for the wraps, layer all ingredients on tortillas and roll up.

Spicy Lentil Soup

Ingredients:

1 tablespoon olive oil
1 medium onion, chopped
1 carrot, chopped
1 red bell pepper, chopped
5 cloves garlic, sliced
5 cups water
1 cup dried lentils
1 can (28 oz.) crushed tomatoes
2 bay leaves
2 tablespoons balsamic vinegar
Salt and pepper to taste
4 whole-wheat dinner rolls

Directions:

Heat oil in large saucepan over medium-high heat. Add onion; cook 5 minutes, stirring occasionally. Stir in carrot, bell pepper, and garlic; cook 3 minutes. Stir in remaining ingredients except salt, pepper and rolls; bring to boil over high heat. Reduce heat; simmer, uncovered, 25 to 30 minutes or until lentils and veggies are tender. Season to taste with salt and pepper. Remove bay leaves. Serve with rolls.

Stuffed Whole-Wheat Pizza

Ingredients:

Cooking-oil spray
1 pound cut-up veggies, such as spinach, broccoli, zucchini, bell peppers and onions
2 garlic cloves, minced
Salt and pepper to taste
1 cup marinara sauce
2 tablespoons olive relish
2 tablespoons sun-dried tomato bits
1 Boboli Whole Wheat thin-crust pizza crust (12-inch)
1/2 cup finely shredded part-skim mozzarella cheese

Directions:

Heat oven to 425 degrees F. Heat large nonstick skillet over medium-high heat until hot; coat with cooking spray. Add vegetables and garlic; stir-fry 2 to 5 minutes or until veggies are tender-crisp. Season with salt and pepper. In bowl, mix marinara sauce, relish, and tomato bits. Spread over crust; top with veggies and cheese. Bake pizza directly on oven rack 10 to 15 minutes or until crust is golden brown.

Foodpix/Jupiter Images

More Delicious Dinners

Curried Split Pea Soup

8 servings (about 1 cup each)

Ingredients:

1 tablespoon olive oil
1 onion, chopped
1 carrot, chopped
4 cloves garlic, sliced
1 quart (4 cups) low-salt vegetable stock or broth
1 quart (4 cups) water
1 bag (16 ounces) yellow split peas
1 teaspoon curry powder
1 teaspoon ground cumin
3/4 cup chopped parsley

Directions:

Heat oil in a large saucepan over medium-high heat. Add onion; cook 5 minutes, stirring occasionally. Add carrot and garlic; cook until softened, about 5 minutes. Add remaining ingredients except parsley; bring to a boil. Reduce heat; simmer uncovered 45 minutes or until peas are tender. Ladle into shallow bowls; garnish with parsley.

Each serving: About 242 calories, 17 g protein, 39 g carbohydrate, 15 g fiber, 3 g total fat (0 saturated), 0 mg cholesterol, 57 mg sodium

Asian Salmon with Brown Rice Pilaf

4 servings

Ingredients:

Brown Rice:
1 tablespoon olive oil
1/2 onion, chopped
1/2 red bell pepper, chopped
2 cups water
1 cup short-grain brown rice
1/4 cup finely chopped parsley
Salt and freshly ground black pepper (optional)

Salmon:
1 tablespoon olive oil
1 clove garlic, pressed or minced
1 tablespoon grated fresh gingerroot
1 teaspoon soy sauce
1 teaspoon maple syrup
2 green onions, chopped
2 skinless salmon fillets (about 4 ounces each)

Directions:

For rice, heat oil in a medium saucepan over medium-high heat. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil. Reduce heat to low; cover and simmer 50 minutes or until rice is tender and liquid is absorbed. Fluff with fork; stir in parsley. Season with salt and pepper, if desired. Makes 2 3/4 cup rice. Meanwhile, in a pie plate or shallow dish combine oil, garlic, ginger, soy, maple syrup and green onions; mix well. Add salmon and turn to coat; let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot. Add salmon, discarding marinade; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch. Serve with brown rice.

Each serving: About 483 calories, 30 g protein, 41 g carbohydrate, 3 g fiber, 22 g total fat (4 saturated), 71 mg cholesterol, 137 mg sodium

Broiled Trout or Branzini with Rosemary and Lemon

4 servings

Ingredients:

2 whole fish (trout, orata or branzini), about 12 ounces each
Salt and pepper
2 cloves garlic, sliced
2 sprigs of fresh rosemary
1 lemon, sliced

Directions:

Preheat broiler. Open trout like a book; season to taste with salt and pepper if desired. Arrange garlic, rosemary, and lemon slices on one side of each trout; close other side and transfer trout to greased rack of broiler pan. Broil 5 to 6 inches from heat source 5 minutes. Turn trout over; continue to broil 4 to 5 minutes or until fish is opaque throughout.

Each serving: About 223 calories, 31 g protein, 3 g carbohydrate, 1 g fiber, 10 g total fat (2 g saturated), 84 mg cholesterol, 77 mg sodium

Grilled Peanut Shrimp with Sesame Snow Peas

2 servings

Ingredients:

Peanut Sauce:
1 tablespoon natural peanut butter
1 tablespoon canned light coconut milk
1 teaspoon fresh lime juice
Pinch of cayenne pepper
1 teaspoon honey
1/4 teaspoon soy sauce
1/4 cup water
1 clove garlic, peeled
10 medium uncooked shrimp, peeled and deveined

Snow Peas:
1 cup fresh snow peas
1 clove garlic, minced
1 teaspoon sesame seeds
1 teaspoon olive oil
1/2 teaspoon toasted sesame oil

Directions:

Prepare grill. Place all ingredients for peanut sauce except shrimp in blender or food processor; puree. Pour mixture over shrimp; let stand 15 minutes. Thread shrimp onto skewers; discard any excess marinade not clinging to shrimp. Grill 2 to 3 minutes per side or until shrimp are opaque. Meanwhile, blanch snow peas in boiling water 2 minutes; drain and rinse with cold water. Cook garlic and sesame seeds in olive and sesame oils 2 minutes. Add drained snow peas; heat through, tossing well. Serve with shrimp.

Each serving: About 163 calories, 10 g protein, 9 g carbohydrates, 2 g fiber, 10 g total fat (3 g saturated), 53 mg cholesterol, 128 mg sodium

From You: On a Diet by Michael F. Roizen and Mehmet C. Oz. Copyright © 2006 by Michael F. Roizen, M.D. and Oz Works LLC. Reprinted by permission of Free Press, a Division of Simon & Schuster, Inc., NY.

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Dr Oz on Plant Based Diet

Source: https://www.goodhousekeeping.com/health/diet-nutrition/advice/a12448/dr-oz-diet-sept06/

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