Jillian Michaels

Transcription

Jillian Michaels

ARE YOU READY TO GET
SHREDDED?
Jillian Michaels Extreme Shed & Shred is a fat-blasting,
total body workout designed to help you drop pounds and
get SHREDDED fast! But as you know, getting shape is
about calories in and calories out. For optimal results and
to get in the best shape of your life, I’m putting you on a
strict 30-day meal plan. Sounds tough? Actually, it’s not.
Here’s the deal. There are 10 options for each meal —
breakfast, lunch, snacks, & dinner. The idea is that you can
have any meal option on any day. The calories are all pretty
equal. (Breakfast, lunch, and dinner are all around 400
calories; snacks are about 200.) Love one breakfast? Eat it
every day. Crave variety? Mix and match the other options
however you like.
Since I’m always asked which brands I recommend, the
brands I’ve included in this plan are my personal favorites.
(The ONLY brand that I have any financial investment in is
Popchips.) And, if you don’t like Popchips, there are many
other snack options to choose from, as well.
So, whether you are looking to drop 5 lb or 50 lbs, Extreme
Shed & Shred will deliver on its promise of insane, ripped
results in a hurry. Do it every day and follow this 30-day
meal plan and you won’t believe the results.
WANT EVEN MORE WAYS TO GET SHREDDED?
Get a FREE 30 day membership to Jillian’s online program at
jillianmichaels.com
Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes
are organized alphabetically by meal.
30 DAY MEAL PLAN
Breakfast
Lunch
Snack
Dinner
Day 1
Banana Breakfast Shake
BBQ Chicken Sandwich
Apple with Almond Butter
Southwestern Burgers
with Tomato Salsa
Day 2
Greek Breakfast Pocket
Steak Wrap with an
Apple
Cottage Cheese with
Pork Medallions with
Blueberries and Almonds Pomegranate Sauce
Day 3
Spinach Ricotta Omelet
Jillian’s
Subway Veggie Delite
Popchips with Cottage
Cheese
Day 4
Cereal with Blueberries
and Milk
Tuna Nicoise Salad with
Multigrain Crackers
Roasted Salmon with
Dark Chocolate Cashews Pepita and Cumin Seed
Crust
Day 5
Healthy Eggs Benedict
Thai Curry Shrimp Salad Chips and Salsa
Veggie Enchilada
Day 6
Jillian’s French Toast
with Blueberries
Ham and Apple on
Grilled Country Bread
Mozzarella Cheese and
Small Pear
Baked Lemon-Garlic
Shrimp
Day 7
Breakfast Burrito
Asian Almond Chicken
Salad
Banana Pops
Tex Mex Chicken Skillet
Day 8
Scrambled Eggs and
Toast
Southwest Stuffed
Sweet Potato
Café Latte and a Pear
Steak and Red Onion
with Warm AppleCabbage Slaw
Day 9
Multigrain Cereal Parfait
Chicken and Blackberry
Salad
Turkey Jerky
Salmon with Black Bean
Sauce
Day 10
Open Faced Spinach
and Feta Melt
Dark Chocolate Cashews
Pomegranate Sauce
To save ink in your printer please print this in black and white.
Wild Rice and Almonds
and Chili Chicken
Breasts
*Product can be found at www.jillianmichaels.com/shop and fine retailers.
jillianmichaels.com
Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes
are organized alphabetically by meal.
30 DAY MEAL PLAN
Breakfast
Lunch
Snack
Day 11
Steak Wrap with an
Apple
22 Days Bar
Day 12
Grilled Salmon Salad
with Raspberries
Chips and Salsa
Day 13
Multigrain Crackers
Roasted Salmon with
Cottage Cheese with
Pepita and Cumin Seed
Blueberries and Almonds
Crust
Day 14
and Milk
Ham and Apple on
Small Pear
Day 15
Salad
Apple with Almond Butter and Chili Chicken
Breasts
Day 16
Southwest Stuffed
Sweet Potato
Banana Pops
Salmon with Black Bean
Sauce
Day 17
Thai Curry Shrimp Salad
Pomegranate Sauce
Day 18
Scrambled Eggs and
Toast
with Raspberries
Cheese
Tex Mex Chicken Skillet
Day 19
Breakfast Burrito
Jillian’s
Dark Chocolate
Cashews
Steak and Red Onion
Day 20
with Blueberries
Salad
22 Days Bar
Dinner
TM
Vegetable Soup
Baked Lemon-Garlic
Shrimp
TM
Veggie Enchilada
Baked Lemon-Garlic
Shrimp
jillianmichaels.com
Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file.
30 DAY MEAL PLAN
Breakfast
Lunch
Snack
Dinner
Day 21
Open Faced Spinach
and Feta Melt
Steak Wrap with an
Apple
Chips and Salsa
Vegetable Soup
Day 22
Salad
Turkey Jerky
Roasted Salmon with
Pepita and Cumin Seed
Crust
Day 23
Multigrain Crackers
Small Pear
with Tomato Salsa
Day 24
and Milk
Cottage Cheese with
and Chili Chicken
Blueberries and Almonds
Breasts
Day 25
Ham and Apple on
Apple with Almond Butter Tex Mex Chicken Skillet
Day 26
with Blueberries
Thai Curry Shrimp Salad
Banana Pops
with Tomato Salsa
Day 27
Breakfast Burrito
Southwest Stuffed Sweet
Potato
Veggie Enchilada
Day 28
Jillian’s
22 Days Bar
Steak and Red Onion
Day 29
Scrambled Eggs and
Toast
Salad
Cheese
almon with Black Bean
Sauce
Day 30
Open Faced Spinach
and Feta Melt
with Raspberries
Turkey Jerky
Vegetable Soup
TM
jillianmichaels.com
Breakfast Recipes
Grab one of these quick meals and start your day — and your metabolism — off right.
BANANA BREAKFAST SHAKE
NUTRITION FACTS
Ingredients
1 cup(s) milk, fat-free
3/4 cup(s) banana(s), sliced
3/4 teaspoon flax seeds, ground
2 teaspoon peanut butter, natural
Ice cubes, optional
Number of Servings: 1
Preparation
Combine all the ingredients in a blender and blend until smooth.
GREEK BREAKFAST POCKET
Amount Per Serving
Calories ............................... 305
Total Fat .............................10 g
Saturated Fat .......................2 g
Cholesterol .......................4 mg
Sodium . ........................128 mg
Total Carbohydrate . ..........44 g
Dietary Fiber ........................6 g
Protein . ..............................14 g
NUTRITION FACTS
Ingredients
1 egg(s)
1/2 cup(s) egg whites, liquid
1 pita, mini, 100% whole wheat
1 cup(s) lettuce, romaine, chopped
6 medium olives, pitted, sliced
1/4 cup(s) tomato(es), plum, chopped
1 1/2 teaspoon oil, olive
Salt and black pepper, to taste
Amount Per Serving
Calories ............................... 320
Total Fat .............................15 g
Saturated Fat .......................3 g
Cholesterol ...................212 mg
Sodium . ........................652 mg
Dietary Fiber ........................4 g
Protein . ..............................24 g
Preparation
Cook eggs: combine egg and egg whites in microwave-safe dish. Microwave on high for 1 1/2 to 2 minutes, until eggs
are almost set. Remove from microwave and set aside.
Fill pita with lettuce, olives and tomatoes.
Cut cooked eggs into slices and add to pita.
Drizzle sandwich with oil. Add salt and pepper as desired.
SPINACH-RICOTTA OMELET
NUTRITION FACTS
Ingredients
1 large egg(s)
1/2 cup(s) egg whites, liquid
1/3 cup(s) cheese, ricotta, fat-free
1 1/2 teaspoon oil, canola
1/2 cup(s) spinach, frozen chopped
Salt and black pepper, to taste
Amount Per Serving
Calories ............................... 308
Total Fat .............................12 g
Saturated Fat .......................2 g
Cholesterol ...................225 mg
Sodium . ........................547 mg
Dietary Fiber ........................2 g
Protein . ..............................29 g
Preparation
Whisk together egg, egg whites and ricotta in medium bowl.
Coat bottom of medium frying pan with oil. Sauté spinach on medium-high heat, about 2-3 minutes.
Add egg mixture to pan. As eggs begin to set, lift edges with spatula so uncooked eggs will seep out and cook.
When fully cooked, remove from pan, fold in half and serve. Add salt and pepper if desired.
jillianmichaels.com
Breakfast Recipes (con’t)
CEREAL WITH BLUEBERRIES AND MILK
Ingredients
1 1/4 cup(s) cereal, 100% whole-grain
3/4 cup(s) coconut milk
3/4 cup(s) blueberries
NUTRITION FACTS
Preparation
Pour cereal into a bowl. Top with milk and serve.
HEALTHY EGGS BENEDICT
Ingredients
Cooking spray, light
3 clove(s) garlic, minced
10 ounce(s) spinach, packaged and prewashed, organic, washed again
Salt, to taste
3 ounce(s) vinegar, white
4 large egg(s)
2 large tomato(es), organic, sliced
4 English muffin, 100% whole-wheat, toasted
Freshly ground pepper, to taste
Amount Per Serving
Calories ............................... 294
Total Fat ...............................2 g
Saturated Fat .......................1 g
Cholesterol .......................8 mg
Sodium . ........................253 mg
Dietary Fiber ......................11 g
Protein . ..............................12 g
NUTRITION FACTS
Amount Per Serving
Calories ............................... 260
Total Fat ...............................7 g
Saturated Fat .......................2 g
Cholesterol ...................211 mg
Sodium . ........................391 mg
Dietary Fiber ........................7 g
Protein . ..............................14 g
Preparation
Coat a medium sauté pan with cooking spray and heat on medium. Heat garlic until slightly tender, add the spinach, and
cook until soft, adding a pinch of salt if desired.
Bring 2 quarts of water and vinegar to a slow boil in a medium saucepan. Crack open an egg in a small bowl or cup to
ensure that there aren’t any pieces of shell in the yolk or white. With a wooden spoon, quickly stir the liquid in the pot to
create a spiral, or “tornado,” gently pour the egg into the center of the tornado, and stop stirring. Remove the egg with a
slotted spoon when it looks like it has cooked through. Repeat with the remaining 3 eggs.
Place tomato slices on toasted muffin halves, followed by the desired amount of spinach, and top with egg and black
pepper to taste. Serve.
jillianmichaels.com
JILLIAN’S FRENCH TOAST WITH BLUEBERRIES
Ingredients
1 egg(s), whites only
1 cup(s) half-and-half, fat-free
3 tablespoon honey
1 tablespoon cinnamon, ground
1/4 teaspoon nutmeg, ground
1 teaspoon orange extract, or lemon extract
1 cup blueberries
3 drop(s) vanilla extract
1/4 teaspoon salt
6 slice(s) bread, sprouted wheat, whole grain, low-sodium, such as Ezekial
6 tablespoon maple syrup
NUTRITION FACTS
Amount Per Serving
Calories ............................... 379
Total Fat ...............................1 g
Saturated Fat .......................0 g
Cholesterol .......................0 mg
Sodium . ........................282 mg
Dietary Fiber ......................11 g
Protein . ..............................13 g
Preparation
In a wide bowl, beat the egg white with the half-and-half. Add honey, cinnamon, nutmeg, orange or lemon extract, vanilla
extract, and salt. Dip each slice of bread in the mixture for a minute. Spray skillet with nonstick cooking spray and heat
on medium. Cook French toast on both sides until brown. Dust with cinnamon one last time and top with remaining
honey.
Serving Size: 2 pieces of French toast with 2 tbsp syrup and blueberries.
BREAKFAST BURRITO
Ingredients
8 slice(s) turkey bacon, nitrate-free
6 large egg(s), whites only, beaten
1 small tomato(es), cored, seeded, and chopped
1/2 cup(s) cheese, cheddar, reduced-fat, shredded
4 tortilla(s), whole-wheat, low carb, 6-inch
4 tablespoon salsa
NUTRITION FACTS
Amount Per Serving
Calories ............................... 226
Total Fat ...............................7 g
Saturated Fat .......................2 g
Cholesterol .....................40 mg
Sodium . ........................969 mg
Dietary Fiber ........................9 g
Protein . ..............................25 g
Preparation
Place the bacon between two paper towels on a paper plate. Microwave on high 4–5 minutes, just until the bacon is
crisp. Break into pieces. Spray a skillet with nonstick cooking spray and heat on medium. Scramble the egg whites in
skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for 10 seconds in
the microwave, or you can warm them in a pan for a minute or two.
Spoon the egg scramble equally into center of tortillas. Sprinkle low-fat cheese on top. Fold burrito style. Serve immediately with salsa to taste.
SCRAMBLED EGGS AND TOAST
Ingredients
1 organic egg
½ cup egg whites, liquid
1 teaspoon olive oil (optional)
Salt and pepper to taste
2 slices of multi-grain bread (preferably Ezekial 4:9 brand)
NUTRITION FACTS
Amount Per Serving
Calories ............................... 276
Total Fat .............................12 g
Saturated Fat .......................2 g
Cholesterol ...................212 mg
Sodium . ........................512 mg
Dietary Fiber ........................8 g
Protein . ..............................24 g
Preparation
In a medium metal or glass bowl, whisk together eggs and egg white.
Coat bottom of small frying pan or skillet with oil. Heat on high until oil begins to sizzle; lower flame to low-medium and
add egg mixture. When eggs start to set, use a wooden spoon or spatula to push cooked pieces towards center of the
pan. Repeat this process until eggs are completely cooked, breaking up any large pieces of egg with spoon. Remove
from heat and add salt and pepper to taste. Serve with toasted bread.
jillianmichaels.com
MULTIGRAIN CEREAL PARFAIT
NUTRITION FACTS
Ingredients
16 ounce(s) yogurt, low-fat vanilla
1 cup(s) cottage cheese, 1% fat
1 cup(s) cereal, 100% whole-grain
4 tablespoon nuts, walnut pieces
2 large banana(s), sliced
4 whole strawberries
Amount Per Serving
Calories ............................... 277
Total Fat ...............................7 g
Saturated Fat .......................2 g
Cholesterol .......................5 mg
Sodium . ........................349 mg
Dietary Fiber ........................5 g
Protein . ..............................14 g
Preparation
Set aside 4 ounces of yogurt, 2 tablespoons of nuts, and the strawberries.
Mix together remaining yogurt with cottage cheese.
Layer half of the yogurt-cottage cheese mixture in each of 4 parfait glasses, top with half the cereal and remaining nuts,
followed by half of the banana slices.
Repeat layering with the other half of the yogurt-cottage cheese mixture, cereal, nuts, and bananas.
Top each parfait with 1 tablespoon of yogurt and half a tablespoon of nuts and a strawberry.
OPEN-FACED SPINACH AND FETA MELT
Ingredients
1/2 cup(s) cottage cheese, low-fat
1 ounce(s) cheese, feta
1 cup(s) spinach, raw
1/2 cup(s) tomato(es), chopped
4 tablespoon basil, fresh
1 clove(s) garlic
1 English muffin, 100% whole-wheat
NUTRITION FACTS
Amount Per Serving
Calories ............................... 320
Total Fat ...............................8 g
Saturated Fat .......................4 g
Cholesterol .....................30 mg
Sodium . ......................1225 mg
Dietary Fiber ........................6 g
Protein . ..............................27 g
Preparation
Preheat oven to 425 degrees.
Mix cottage cheese, feta, spinach, tomatoes, basil and garlic.
Split English muffin in half and top with cheese mixture.
Bake until bubbly (about 10 minutes).
jillianmichaels.com
Lunch Recipes
These protein-packed meals pack a lot of power to keep you going all day.
STEAK WRAP WITH AN APPLE
NUTRITION FACTS
Ingredients
1 tablespoon sauce, steak, roasted garlic
1 tablespoon onions, finely chopped
1/4 teaspoon hot sauce
4 ounce(s) beef, lean sirloin
1 tortilla(s), flour, whole-wheat, 6” diameter
1 slice(s) cheese, reduced-fat
1 ounce(s) pepper(s), red sweet, roasted
Amount Per Serving
Calories ............................... 366
Total Fat ...............................0 g
Saturated Fat .......................3 g
Cholesterol .....................74 mg
Sodium . ........................746 mg
Dietary Fiber ........................8 g
Protein . ..............................35 g
Preparation
Heat broiler.
Mix the steak sauce, onion, and hot pepper sauce. Set aside 1/3 of sauce for later.
Broil steak 5 to 7 minutes on each side, until cooked through, brushing occasionally with sauce.
Cut steak across the grain into thin strips. Spread any remaining sauce on tortilla, and layer cheese, meat, and peppers
on top.
Fold the bottom of the tortilla up and then fold over the sides.
TUNA NIÇOISE SALAD WITH MULTIGRAIN CRACKERS
Ingredients
2 cup(s) salad greens
1/2 cup(s) brussels sprouts
5 tomato(es), cherry
1/2 cup(s) pepper(s), red, bell, chopped
2 large egg(s), hard boiled, use whites only
6 ounce(s) fish, tuna, light, packed in water, drained
1 tablespoon vinaigrette, balsamic, low-fat
10 crackers, whole-grain, such as Kashi 7-grain
NUTRITION FACTS
Amount Per Serving
Calories ............................... 400
Total Fat ...............................5 g
Saturated Fat .......................1 g
Cholesterol .....................51 mg
Sodium . ......................1021 mg
Dietary Fiber ........................8 g
Protein . ..............................57 g
Preparation
Combine all ingredients on a plate and serve.
Jillian’s SUBWAY® Veggie Delite®
Ingredients
1 6-inch Italian bread
Lettuce
Tomatoes
Green peppers
Cucumbers
NUTRITION FACTS
Avocado
Onions
Black pepper
Mustard (optional)
Vinegar (optional)
Amount Per Serving
Calories ............................... 270
Total Fat ...............................7 g
Saturated Fat ....................1.5 g
Cholesterol .......................0 mg
Sodium . ........................510 mg
Dietary Fiber ........................4 g
Protein . ................................9 g
Preparation
At the SUBWAY® counter, request the Veggie Delite® with the works on Italian bread
(toasted or untoasted), with lettuce, tomatoes, green peppers, cucumbers, onions, mustard, and avocado (instead of
cheese). For condiments, add black pepper, mustard, and vinegar, to taste. No cheese, oil, mayonnaise or salt.
jillianmichaels.com
Lunch Recipes (con’t)
GRILLED SALMON SALAD WITH RASPBERRIES
Ingredients
3 ounce(s) fish, salmon fillet
2 cup(s) lettuce, mixed greens
1 cup(s) tomato(es), chopped
2/3 cup(s) raspberries
1/4 ounce(s) nuts, pecans
1 cup(s) cucumber(s), pared and chopped
1/4 cup(s) dill
2 tablespoon vinaigrette, red wine, fat-free
NUTRITION FACTS
Amount Per Serving
Calories ............................... 412
Total Fat .............................14 g
Saturated Fat .......................1 g
Cholesterol .....................52 mg
Sodium . ........................428 mg
Dietary Fiber ......................12 g
Protein . ..............................33 g
Preparation
Spray pan with non-stick spray and heat over medium heat. Place salmon in pan and cook until flakes easily (about 5
minutes each side).
Meanwhile, dice tomatoes and cucumber. Mix greens, tomatoes, raspberries, pecans, cucumber, and dill. Place salmon
on vegetable mixture and top with dressing.
THAI CURRY SHRIMP SALAD
NUTRITION FACTS
Ingredients
1 teaspoon curry powder
1/4 cup(s) yogurt, fat-free plain
2 cup(s) lettuce, mixed greens, packaged
3 ounce(s) shrimp, cooked
1/2 cup(s) sprouts, bean
1/2 cup(s) cucumber(s), pared and chopped
1/2 cup(s) carrot(s), chopped
1/2 cup(s) pepper(s), red, bell, chopped
1/2 cup(s) snow pea pods
2 tablespoon cilantro, chopped
1 pepper(s), jalapeno, seeded and chopped
1 ounce(s) nuts, peanuts, unsalted
Amount Per Serving
Calories ............................... 405
Total Fat .............................15 g
Saturated Fat .......................2 g
Cholesterol ...................170 mg
Sodium . ........................303 mg
Dietary Fiber ......................13 g
Protein . ..............................38 g
Preparation
Combine curry powder and yogurt. Combine remaining ingredients. Stir curry yogurt sauce into shrimp mixture.
CHICKEN AND BLACKBERRY SALAD
Ingredients
Cooking spray, olive oil-flavored, for the grill pan
2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule
1 1/2 teaspoon mustard, Dijon
1/4 teaspoon honey
1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest
1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced
1/4 apple(s), Granny Smith, cored and thinly sliced
Freshly ground pepper, to taste
NUTRITION FACTS
Amount Per Serving
Calories ............................... 409
Total Fat .............................16 g
Saturated Fat .......................5 g
Cholesterol .....................77 mg
Sodium . ......................1040 mg
Dietary Fiber ......................11 g
Protein . ..............................33 g
Preparation
Shred rotisserie chicken into bite-sized pieces.
Mix all ingredients. Eat immediately.
jillianmichaels.com
ASIAN CHICKEN ALMOND SALAD
Ingredients
4 chicken, breast, halves, boiled
1 1/2 tablespoon oil, vegetable
12 cup(s) lettuce, mixed greens, lightly packed
1/2 cup(s) nuts, almonds, organic, slivers, toasted
1/2 cup(s) plum sauce
2 tablespoon vinegar, rice
2 teaspoon lemon juice
1 teaspoon oil, oriental sesame
1 teaspoon garlic, minced
1/2 teaspoon pepper, red flakes
1 tablespoon cilantro, chopped
NUTRITION FACTS
Amount Per Serving
Calories ............................... 431
Total Fat .............................19 g
Saturated Fat .......................3 g
Cholesterol .....................73 mg
Sodium . ........................121 mg
Dietary Fiber ........................6 g
Protein . ..............................33 g
Preparation
Season chicken breasts with salt and pepper. In large nonstick skillet, heat oil over medium-high heat. Add chicken
breasts; cover and cook 5 minutes. Turn chicken, cover and cook 5 minutes longer. Uncover and continue to cook just
until juices run clear when chicken is pierced with knife point; set aside.
In large bowl, toss greens with 3/4 cup of the Plum Sauce Dressing; divide among four plates. Cut each chicken breast
into 1/2 inch slices and fan out on greens. Drizzle each chicken serving with 1 tablespoon dressing. Sprinkle each
serving with 2 tablespoons of almonds.
Plum Sauce Dressing: In bowl, whisk 1/2 cup prepared plum sauce; 1/3 cup water; 2 tablespoons rice vinegar; 2
teaspoons fresh lemon juice; 1 teaspoon Oriental sesame oil; 1 teaspoon minced garlic; 1/4 to 1/2 teaspoon red pepper
flakes and 1 tablespoon chopped cilantro. Makes about 1 cup.
SOUTHWEST STUFFED SWEET POTATO
Ingredients
1 medium potato(es), sweet
1/2 cup(s) cottage cheese, low-fat
1/2 cup(s) beans, black, drained and rinsed
1 ounce(s) cheese, mozzarella, part-skim
2 tablespoon guacamole, store-bought
1 tablespoon salsa
1/2 teaspoon cumin seeds
NUTRITION FACTS
Amount Per Serving
Calories ............................... 410
Total Fat .............................12 g
Saturated Fat .......................6 g
Cholesterol .....................23 mg
Sodium . ......................1415 mg
Dietary Fiber ......................10 g
Protein . ..............................31 g
Preparation
Pierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; time will vary depending on
microwave).
Blend cottage cheese in a blender.
Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm,
stirring constantly.
Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.
jillianmichaels.com
BBQ CHICKEN SANDWICH
NUTRITION FACTS
Ingredients
6 ounce(s) chicken, breast, boneless, skinless
1 tablespoon barbecue sauce
2 slice(s) bread, 100% whole-wheat, toasted
1 piece(s) lettuce, romaine
1 slice(s) tomato(es), medium
1/4 cup(s) onion(s), red, sliced
Amount Per Serving
Calories ............................... 376
Total Fat ...............................6 g
Saturated Fat .......................2 g
Cholesterol .....................94 mg
Sodium . ........................397 mg
Dietary Fiber ........................6 g
Protein . ..............................43 g
Preparation
Preheat the oven or outdoor grill to medium-high heat.
Coat both sides of the chicken breast with barbecue sauce and place in an aluminum-foil lined pan. Bake in the oven or
grill for about 30 minutes, or until no longer pink in the middle.
When the chicken is almost ready, toast the bread. Place cooked chicken on one slice of bread and top with lettuce,
tomato, and onion. Cover with second slice of bread and serve.
HAM AND APPLE ON GRILLED COUNTRY BREAD
Ingredients
Cooking spray, olive oil-flavored, for the grill pan
2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule
1 1/2 teaspoon mustard, Dijon
1/4 teaspoon honey
1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest
1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced
1/4 apple(s), Granny Smith, cored and thinly sliced
freshly ground pepper, to taste
NUTRITION FACTS
Amount Per Serving
Calories ............................ 290.4
Total Fat ............................6.1 g
Saturated Fat .......................n/a
Cholesterol ..........................n/a
Sodium . .....................860.8 mg
Total Carbohydrate . .......39.8 g
Dietary Fiber .....................n/a g
Protein . ...........................19.4 g
Preparation
Pierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; varies depending on microwave).
Blend cottage cheese in a blender.
Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm,
stirring constantly.
Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.
jillianmichaels.com
Snack Recipes
Select one of these delicious (approx.) 200-calorie afternoon treats to enjoy between lunch and dinner.
22 DAYS BAR
Ingredients
1 22 Days® brand protein bar
TM
Preparation
I prefer either the 22 Days brand or Lara Bar® brand. Both are all natural – no preservatives, artificial colors, sweeteners,
or flavors, no trans fat, no corn syrup, and no soy. Open the wrapper and enjoy.
DARK CHOCOLATE CASHEWS
Ingredients
1 Serving of Next Organics Dark Chocolate Cashews
Preparation
I prefer this brand because it is organic, is made with 70% cacao, and contains no preservatives or additives. They make
a variety of chocolate covered nuts and fruits. Yum!
COTTAGE CHEESE WITH BLUEBERRIES AND ALMONDS
Ingredients
10 ounce(s) cottage cheese, low-fat, low sodium
1/2 cup(s) blueberries
2 tablespoon nuts, almonds, organic, slivers
Preparation
In small bowl, combine cottage cheese and blueberries. Top with slivered almonds.
APPLE WITH ALMOND BUTTER
Ingredients
1 medium apple(s)
2 tablespoon almond butter, organic, unsalted
Preparation
Rinse apple and dry. Slice apple and spread almond butter on top. Serve.
CHIPS AND SALSA
Ingredients
1 serving (about 18 chips) Baked Guiltless Gourmet tortilla chips
½ cup fresh salsa
Preparation
Dip the chips into the salsa and enjoy.
jillianmichaels.com
Snack Recipes (con’t)
POPCHIPS WITH COTTAGE CHEESE
Ingredients
1 small bag of popchips®, any flavor 200 calories or less
1/2 cup of non-fat organic cottage cheese
Preparation
Pour chips onto a small plate and serve alongside a bowl of cottage cheese.
MOZZARELLA CHEESE AND SMALL PEAR
Ingredients
1 Horizon Organic low-fat organic mozzarella cheese stick
1 organic pear, small
Preparation
Slice the pear and remove the cheese stick from the plastic wrap.
BANANA POPS
Ingredients
4 banana(s), peeled
1/2 cup(s) honey
8 popsicle sticks
1 1/3 cup(s) nuts, almonds, organic, ground toastedPreparation
Preparation
Spread ground nuts on a plate or plates. Cut bananas in half crosswise.
Insert a popsicle stick into each cut end.
To assemble, hold each banana half over plate or waxed paper to catch drips. Spoon about 1 tbsp. honey over banana,
rotating and smoothing honey with back of spoon to coat all sides. (Or, squeeze honey from a plastic honey bear
container and smooth out with spoon.)
Roll banana in nuts until coated on all sides, pressing with fingertips to help topping adhere. Place pops on waxed paper
lined cookie sheet. Repeat with remaining bananas, honey and nuts. Serve at once.
CAFFE LATTE AND A PEAR
Ingredients
12 ounce(s) skim latte
1 small pear(s)
Preparation
Dip the chips into the salsa and enjoy.
TURKEY JERKY
Ingredients
200 calories of organic turkey jerky
Preparation
There are several varieties of organic turkey jerky available at supermarkets. Look at Trader Joe’s and Whole Foods for
organic, nitrate-free varieties. Measure out the 200 calories of jerky, based on the serving size listed on the package and
enjoy.
jillianmichaels.com
Dinner Recipes
These quick and tasty dishes are great for serving the family or just you. Save time in the kitchen by freezing some of
these dishes, then enjoy them again without having to cook.
STEAK AND RED ONION WITH WARM APPLE-CABBAGE SLAW
Ingredients
1 1/2 pounds beef, sirloin steak, about 1-inch thick
1/4 teaspoon salt, Kosher
1/4 teaspoon freshly ground pepper
1 cup(s) onion(s), red, thickly sliced
1 1/2 cup(s) cabbage, shredded
1 apple(s), thinly sliced
1/4 cup(s) juice, apple, or broth or water
Vinegar, cider, to taste
NUTRITION FACTS
Amount Per Serving
Calories ............................... 452
Total Fat .............................18 g
Saturated Fat .......................7 g
Cholesterol ...................134 mg
Sodium . ........................376 mg
Dietary Fiber ........................5 g
Protein . ..............................51 g
Preparation
Preheat the broiler. Place the steak on a foil-lined broiler pan and sprinkle with salt.
Meanwhile, place cabbage, apple and apple juice (or broth or water) in a medium skillet, cover and cook until tender. Stir
in cider vinegar and salt to taste.
Broil the steak 4 inches from the heat for 6 minutes. Turn and broil 4 to 6 minutes longer or until almost cooked through.
Sprinkle with onions and broil 1 to 2 minutes longer. Let stand 5 minutes before cutting and serving.
SALMON WITH BLACK BEAN SAUCE
NUTRITION FACTS
Ingredients
2 tablespoon oil, olive
4 fish, salmon steaks, wild, (4-ounces each)
2 cup(s) onion(s), chopped
1 stalk(s) celery, diced
1 tablespoon chili powder
14 ounce(s) tomatoes, diced
1 teaspoon oregano, dried
1/4 teaspoon pepper, red, crushed
2 cup(s) beans, black, drained and rinsed
1 tablespoon vinegar, balsamic
Amount Per Serving
Calories ............................... 370
Total Fat .............................15 g
Saturated Fat .......................2 g
Cholesterol .....................62 mg
Sodium . ........................676 mg
Dietary Fiber ........................9 g
Protein . ..............................30 g
Preparation
In a large non-stick skillet, heat oil over medium-high heat. Add onion and celery and cook until tender (about 5 minutes).
Add chili powder and cook 1 minute.
Add tomatoes, oregano and crushed red pepper; heat until boiling.
Reduce heat to low; simmer, stirring occasionally, 10 minutes. Stir in black beans, sliced salmon, and vinegar and heat
through.
jillianmichaels.com
Dinner Recipes (con’t)
SOUTHWESTERN BURGERS WITH TOMATO SALSA
Ingredients
1 pounds turkey, ground
2 tablespoon cilantro, fresh, chopped
1 tablespoon pepper(s), jalapeno, seeded and chopped (divided in half)
1/4 teaspoon pepper, black ground
10 tomato(es), cherry, or grape tomatoes, seeded and quartered
1/4 cup(s) pepper(s), yellow, seeded and diced
2 tablespoon scallion(s) (green onions), chopped
1 1/2 tablespoon lime juice
1/4 teaspoon salt
4 hamburger buns, split and slightly toasted
NUTRITION FACTS
Amount Per Serving
Calories ............................... 300
Total Fat .............................11 g
Saturated Fat .......................3 g
Cholesterol .....................80 mg
Sodium . ........................480 mg
Dietary Fiber ........................2 g
Protein . ..............................26 g
Preparation
Burgers: In a bowl, gently mix ground turkey with 1 tablespoon cilantro, 1/2 tablespoon jalapeno and black pepper.
Shape into 4 patties, about 1 inch thick. Grill or broil patties about 4 inches from the heat source. Turn once, and cook
until the internal temperature registers 165 degrees F, about 5 minutes per side, or until no longer pink in the middle.
Tomato Salsa: Combine tomatoes, bell pepper, scallion, lime juice, salt, 1 tablespoon cilantro and 1/2 tablespoon
jalapeno.
Place cooked turkey burgers on toasted rolls and top evenly with Tomato Salsa.
WILD RICE AND ALMONDS WITH CHILI CHICKEN BREASTS
Ingredients
3/4 cup(s) rice, wild
1 bay leaf
4 chicken breast halves, boned and skinned
1 teaspoon lemon juice, fresh
1 teaspoon chili powder
1 teaspoon oil, canola
1/2 cup(s) onion(s), green, sliced, with tops
1 tablespoon lemon peel, grated
1/4 teaspoon salt
1 lemon, cut into wedges
1/2 cup(s) nuts, almonds, organic, slivers
NUTRITION FACTS
Amount Per Serving
Calories ............................... 342
Total Fat ...............................2 g
Saturated Fat ....................1.6 g
Cholesterol .....................84 mg
Sodium . ........................380 mg
Dietary Fiber ........................2 g
Protein . ..............................35 g
Preparation
In medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to mediumlow; cover and simmer about 40 minutes until rice is tender and water is absorbed.
Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in nonstick skillet
over medium-high heat. Add chicken; sauté 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes
until juices run clear when chicken is pierced with knife point.
When rice is cooked, reduce heat to medium-low. Mix in onions, almonds and lemon peel to heat through; mix in salt.
Divide rice and chicken among four plates. Serve with lemon wedges.
jillianmichaels.com
VEGETABLE SOUP
NUTRITION FACTS
Ingredients
1 teaspoon oregano, dried
2 clove(s) garlic
4 cup(s) zucchini, sliced
1 cup(s) carrot(s), chopped
14 ounce(s) tomatoes, diced
32 ounce(s) broth, vegetable, low-sodium
1 1/2 cup(s) edamame
4 cup(s) spinach
Amount Per Serving
Calories ............................... 276
Total Fat .............................12 g
Saturated Fat .......................2 g
Cholesterol .......................0 mg
Sodium . ........................417 mg
Dietary Fiber ......................11 g
Protein . ..............................16 g
Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and
garlic; sauté 1 minute. Stir in zucchini and carrots; sauté 5 minutes or until vegetables are tender.
Stir in tomatoes, broth and edamame; bring mixture to a boil. Reduce heat, and simmer 20 minutes.
Stir in spinach and cook until wilted.
Divide soup into 4 equal portions and serve.
TEX-MEX CHICKEN SKILLET
Ingredients
Cooking spray
2 cup(s) squash, summer (yellow), sliced
2 cup(s) pepper(s), red, bell, sliced
3/4 pounds chicken, precooked rotisserie, breasts
1/2 cup(s) cilantro, fresh, chopped
2 cup(s) salsa
4 ounce(s) cheese, mozzarella, part-skim
NUTRITION FACTS
Amount Per Serving
Calories ............................... 408
Total Fat .............................10 g
Saturated Fat .......................5 g
Cholesterol .....................70 mg
Sodium . ......................1780 mg
Dietary Fiber ......................12 g
Protein . ..............................39 g
Preparation
Spray large pan with nonstick spray and heat over medium-high heat. Add the onions and cook until tender, about 3 to 5
minutes.
Add the zucchini, squash and peppers to the pan; cook for 2 minutes until softened slightly. Stir in the chicken, beans,
cilantro and salsa. Cook until heated through.
Top with mozzarella cheese and cover with a lid until cheese melts. Serve with guacamole.
jillianmichaels.com
ROASTED SALMON WITH PEPITA AND CUMIN SEED CRUST
Ingredients
1 tablespoon pumpkin seeds, raw
1 teaspoon cumin seeds
1 teaspoon cardamom, ground
1/4 teaspoon salt
16 ounce(s) fish, salmon, wild, 4 fillets, skin on, rinsed and patted dry
2 tablespoon yogurt, fat-free plain
2 teaspoon oil, coconut, virgin
Lemon, wedges for serving
NUTRITION FACTS
Amount Per Serving
Calories ............................... 203
Total Fat ..........................10.9 g
Saturated Fat .......................n/a
Cholesterol ..........................n/a
Sodium . .....................175.5 mg
Total Carbohydrate . .........1.5 g
Dietary Fiber ........................n/a
Protein . ...........................23.6 g
Preparation
Preheat the oven to 425°F.
Place a small cast-iron or other heavy skillet over medium-high heat. Add the pepitas (pumpkin seeds) to the skillet and
toast, shaking the pan frequently, until lightly browned, about 4 minutes. Transfer the pepitas to a bowl to cool. Return
the skillet to the heat. Place the cumin seeds in the pan and toast shaking the pan frequently, until fragrant, 30 to 45
seconds. Transfer the seeds to a bowl to cool.
In the work bowl of a food processor, place the toasted pepitas and pulse until coarsely chopped. Add the cumin seeds,
the cardamom, and salt, and pulse two or three times just to combine. Brush the meaty sides of the salmon fillets with
the yogurt. Sprinkle the pepita mixture over the salmon and press to adhere.
Heat a large cast-iron or other ovenproof (not nonstick) skillet over medium-high heat until hot. Add the oil. When the oil
is melted, add the salmon, seasoned side down. Cook until the underside is browned, about 3 minutes. Turn the fillets
over. Place the skillet in the oven and bake until the salmon is opaque in the center, 3 to 5 minutes, depending on the
thickness of the fillets. Serve with lemon wedges.
VEGGIE ENCHILADA
NUTRITION FACTS
Ingredients
cooking spray
1 pepper(s), green, bell
1 pepper(s), red, bell
12 ounce(s) vegetarian crumbles
1 cup(s) enchilada sauce
1/2 cup(s) cilantro, chopped
4 ounce(s) cheese, cheddar, reduced-fat
Amount Per Serving
Calories ............................... 410
Total Fat .............................14 g
Saturated Fat .......................5 g
Cholesterol .....................20 mg
Sodium . ......................1407 mg
Dietary Fiber ......................13 g
Protein . ..............................33 g
Preparation
Spray large pan with nonstick spray and heat over medium-high heat. Cook the onions until tender, about 3 to 5 minutes.
Add the zucchini, squash, peppers, and veggie burger crumbles; cook for 3 minutes.
Stir in the beans, enchilada sauce, and cilantro; cook until heated through (about 5 - 10 minutes). Top with cheese and
cover with a lid until cheese melts.
Serve with guacamole.
jillianmichaels.com
PORK MEDALLIONS WITH POMEGRANATE SAUCE
Pomegranates are great for disrupting the damaging effects of “bad” LDL cholesterol —
at least that’s what current research suggests — which helps keep your arteries clear and
your heart healthy. The seeds themselves are actually covered with sweet, juicy flesh; you
can eat the whole thing. The season for pomegranates is short, but you can enjoy the seeds
longer with careful storage. Kept in a tightly sealed container, they can be refrigerated for
up to 3 days or frozen for up to 6 months. Frozen seeds should be used in cooking recipes,
such as this one.
NUTRITION FACTS
Amount Per Serving
Calories ............................ 243.5
Total Fat ............................7.5 g
Saturated Fat .......................n/a
Cholesterol ..........................n/a
Sodium . .....................191.3 mg
Total Carbohydrate . .......18.6 g
Dietary Fiber ........................n/a
Protein . ...........................24.8 g
Ingredients
1 pomegranate
1 pounds pork, tenderloin, boneless, sliced into 1/2-inch-thick medallions
1/4 teaspoon salt
1/4 teaspoon pepper, black
3 teaspoon oil, olive
1/2 cup(s) onion(s), red, finely chopped
1 cup(s) pomegranate juice, plain
1/4 cup(s) broth, reduced-sodium chicken
1 tablespoon honey
1 tablespoon vinegar, balsamic
3 sprig(s) thyme, fresh
Preparation
Cut the pomegranate in half through the stem. Fill a large bowl with water. Holding the pomegranate under the water,
remove the seeds with your hands. Drain the seeds well. Set 1/3 cup aside. Reserve the rest for another use.
Season the medallions with the salt and pepper.
Heat 2 teaspoons of the olive oil in a skillet over medium-high heat and cook the pork until light pink in the center, 2 or 3
minutes per side. Transfer to plate and tent loosely with foil to keep warm.
Turn the heat to medium and add the remaining 1 teaspoon oil to the skillet. Add the onion and cook, stirring, until
softened, about 3 minutes. Stir in the pomegranate juice, chicken broth, honey, vinegar, and thyme. Simmer until sauce
is reduced to about 1/2 cup, 5 to 8 minutes.
Divide the medallions evenly among four plates and pour the sauce over each serving. Sprinkle each serving with
pomegranate seeds and serve.
BAKED LEMON-GARLIC SHRIMP
Ingredients
3/4 pounds shrimp, raw
12 ounce(s) spinach, fresh
1 large pepper(s), red, bell, seeded and chopped
2 medium tomato(es), seeded and chopped
1 clove(s) garlic, minced
1 tablespoon lemon juice
1/2 teaspoon lemon-pepper seasoning
NUTRITION FACTS
Amount Per Serving
Calories ............................... 258
Total Fat .............................15 g
Saturated Fat .......................2 g
Cholesterol ...................166 mg
Sodium . ........................307 mg
Dietary Fiber ........................6 g
Protein . ..............................22 g
Preparation
Preheat oven to 450 degrees. Combine all ingredients and place in a casserole dish. Bake 15 minutes, or until
vegetables are warm throughout and shrimp are cooked through.
jillianmichaels.com

Jillian Michaels

Transcription

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