Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (35 page)

UNDER 200 CALORIES

2 tablespoons sweet butter

1 large onion, peeled and chopped

1 clove garlic, peeled and crushed

2½ cups peeled and diced carrots

½ teaspoon grated fresh gingerroot

2 cups low-sodium vegetable or chicken broth

1 cup water

4 large strips of orange peel

2 tablespoons chopped fresh dill

½ cup buttermilk

Salt and pepper

¼ cup sour cream

Melt the butter in a medium saucepan. Add the onion and garlic and sauté on medium heat until tender, about 5 to 7 minutes. Add the carrots, ginger, broth, water, strips of orange peel, and dill, then bring to a boil. Reduce heat, cover, and simmer until the carrots are tender, about 20 minutes.

Remove the orange strips and transfer soup to a food processor or blender. Add the buttermilk. Purée until smooth and creamy.

Return the soup to the saucepan and add the cream, stirring over high heat until hot, but not boiling.

Add salt and pepper to taste. Top with sour cream. Serve hot.

• STUPENDOUS SWEET POTATO SOUP •

TOTAL TIME: 60 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

3 medium sweet potatoes, peeled and quartered

1 tablespoon olive oil

1 medium leek, white part only, cleaned, trimmed, chopped

1 small yellow onion, peeled and chopped

½ celery stalk, chopped

1 medium carrot, peeled and chopped

1 clove garlic, peeled and minced

5 cups low-sodium chicken stock

½ cup low-fat buttermilk

Salt and pepper

Place the sweet potatoes in a large pot and cover with water. Bring to a boil, then reduce heat to medium and simmer until soft, about 15 minutes. Let cool. Meanwhile, heat the oil in a large pot over medium heat. Add the leeks, onion, celery, carrots, and garlic. Stir often until vegetables begin to soften, 5 to 7 minutes. Add the stock and sweet potatoes to the pot and bring to a boil. Reduce heat to medium and simmer until vegetables are completely soft, about 20 minutes. Transfer everything to a blender or food processor and purée until smooth. Return to the pot, stir in the buttermilk, season with salt and pepper to taste, and barely simmer over very low heat.

• BROCCOLI CHEDDAR SOUP •

TOTAL TIME: 45 MINUTES

SERVINGS: 8

UNDER 200 CALORIES

1 tablespoon butter or extra-virgin olive oil

1 medium onion, peeled and chopped

1 stalk celery, chopped

2 cloves garlic, peeled and chopped

1 teaspoon chopped fresh thyme or parsley

4 cups low-sodium chicken or vegetable broth

2 cups water

8 cups chopped broccoli (stems and florets from about 1 large bunch)

½ cup milk or light cream

1 cup cheddar cheese, shredded

Salt and pepper

Melt the butter or heat the oil in a large pot or saucepan over medium heat. Add the onion and celery and sauté until tender, about 5 minutes. Add the garlic and thyme or parsley; cook, stirring, until fragrant, about 1 minute. Add the broth, water, and broccoli, bring to a broil, reduce heat, cover, and simmer, 25 minutes. Pour soup into a food processor or blender and purée until smooth. Return soup to saucepan under low heat, add the milk or light cream and cheese. Stir occasionally while barely simmering on very low heat. Add salt and pepper to taste.

• YUMMY CABBAGE SOUP •

TOTAL TIME: 45 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

1 medium onion, peeled and minced

½ tablespoon butter

3 tablespoons olive oil, divided

One 14-ounce can diced tomatoes

2 cups water

2 cups low-sodium vegetable broth

½ tablespoon instant beef bouillon

½ teaspoon garlic powder

²
/
₃
cup carrots, peeled and diced

1½ cups celery, diced

½ green pepper, stemmed, seeded, and chopped

½ teaspoon Italian seasoning

½ teaspoon chopped fresh parsley

3½ cups chopped green cabbage

Sauté the onion in butter and 2 tablespoons of the olive oil in a medium saucepan or pot over medium heat, until softened, about 5 minutes. Combine tomatoes, water, broth, onion, beef bouillon, garlic powder, and the remaining olive oil in a large pot. Bring to a boil and simmer for 15 minutes. Add the carrots, celery, green pepper, Italian seasoning, and parsley. Simmer until vegetables are soft, about 15 minutes. Add the cabbage and simmer until tender.

In life it’s always important to be able to step back, look at the landscape, and enjoy the view. You have come to the end of a sometimes challenging and significant journey. Enjoy your success and the knowledge that you have it within you to work hard, SHRED, and succeed!

Index

The index that appeared in the print version of this title does not match the pages in your e-book. Please use the search function on your e-reading device to search for terms of interest. For your reference, the terms that appear in the print index are listed below.

alcoholic beverages

guidelines for

serving sizes

when not allowed in plan

almond butter, in snacks

almond milk, in smoothies

almonds, in snacks

animal-based diet

animal crackers, in snacks

apple chips, in snacks

apple cider vinegar, in snacks

apple juice, in smoothies

apples

in smoothies

in snacks

in soup

applesauce, in snacks

apricots, in snacks

asparagus, in soup

avocados

in smoothies

in snacks

Avocado Supreme Smoothie

bagels, in snacks

balsamic vinegar, in snacks

Banana Oatmeal Breakfast

bananas

in smoothies

in snacks

basil, in soup

bean dip, in snacks

Bean Protein Extravaganza Soup

beef, in snacks

beef bouillon, in soup

beets, in smoothies

Belgian waffle, in snacks

bell peppers

in snacks

in soup

Berry Apple Smoothie

beverages, grocery list for

bicycle

Black and Blue Smoothie

Black Bean and Tomato Soup

black beans

in snacks

in soup

blackberries

in smoothies

in snacks

blueberries

in smoothies

in snacks

Blueberry Energizer Smoothie

Blueberry Swizzle Smoothie

blue cheese, in snacks

Blue Citrus Twist Smoothie

Blue Mango Madness Smoothie

body shaping

Boston Green Monster Smoothie

bread crumbs, in snacks

breadsticks, in snacks

breakfast, grocery list for

Breyers ice cream, in snacks

broccoli

in snacks

in soup

Broccoli Cheddar Soup

brown rice, in snacks

burritos, in snacks

butter

in snacks

in soup

buttermilk, in soup

Butternut Squash and Apple Soup

cabbage, in soup

cake spread, in snacks

calorie disruption

calories

consumed vs. expended

food sources of

cannellini beans, in soup

cantaloupe, in snacks

carbohydrate count

carbohydrates, energy from

cardiovascular exercise

list of exercises

Caribbean Green Power Smoothie

carrots

in snacks

in soup

cashews, in snacks

cauliflower, in snacks

Cauliflower and Potato Soup

cayenne pepper, in smoothies

celery

in snacks

in soup

cereal

hot, serving sizes

in snacks

cheddar cheese

in snacks

in soup

Cheerful Chipper Cherry Smoothie

Cheerios, in snacks

cheese, in snacks

cherries

in smoothies

in snacks

chicken

in snacks

in soup

Chicken and Rice Soup

chicken broth, in soup

Chicken Corn Soup

chicken stock, in soup

chickpeas, in snacks

chili powder, in snacks

Chilled Cucumber Soup

Chipper Smoothie

chocolate

in smoothies

in snacks

Chocolate Razzy Smoothie

cinnamon, in snacks

Citrus-Berry salad

clams, in snacks

clothing sizes, drop in, with the plan

cocktail sauce, in snacks

coconut water, in smoothies

cod, in snacks

coffee

calorie-laden concoctions

two cups daily allowed

cookies, in snacks

Corn and Squash Soup

corn kernels, in soup

corn on the cob snacks

cottage cheese, in snacks

crab, in snacks

crackers, in snacks

cranberries, in snacks

Crazy Banana Kiwi Smoothie

cream, in soup

cream cheese, in snacks

Cucumber-Pear Smoothie

cucumbers

in smoothies

in snacks

in soup

Cucumber Sandwich

cumin, in soup

Curried Lentil Soup

curry powder, in soup

dance workout

dates, in snacks

days of the plan

switching within a week, not advised

See also
Week 1; Week 2; Week 3; Week 4

destination dieting

diet plans, competing

unhealthy methods of, for rapid weight loss

weight loss pattern in

dill, in soup

Dole fruit juice bars, in snacks

Down Under Spectacular Smoothie

dressing, in snacks

eating, stuffing yourself, not advised

edamame, in snacks

egg noodles, in soup

eggplant, in snacks

eggs, in snacks

elliptical machine

English muffins, in snacks

exercise

importance of, to health and weight loss

interval training

recommended time spent on

Rest Days

schedule of

types of, recommended with SUPER SHRED diet plan

types to be avoided

variety in

extra food items, grocery list for

Eye-Opening Carrot Soup

fasting, intermittent

fats, energy from

feta cheese

in snacks

in soup

figs, in snacks

fish.
See
meat and fish

flatbread, in snacks

flaxseed oil, in smoothies

flaxseeds, in snacks

floating bonus snack

foods, substitutions in, allowed

fruit

canned and frozen

grocery list for

serving sizes

in snacks

substituting one kind for another

fruit bars, in snacks

fruit butter, in snacks

Fruit Extravaganza Smoothie

fruit salad, in snacks

Fudgsicles, in snacks

garlic, in soup

ginger

in smoothies

in soup

goat cheese, in snacks

Goldbug’s Purple Mash Smoothie

graham crackers, in snacks

granola, in snacks

grapefruit, in snacks

grape juice, in smoothies

grapes

in smoothies

in snacks

Great Blue Pine Smoothie

Greek tomatoes

Greek yogurt

in snacks

in soup

green beans, in soup

Green Energizer Smoothie

green pepper, in soup

grocery shopping.
See
Week 1; Week 2; Week 3; Week 4

guacamole, in snacks

halibut, in snacks

Hearty Banana Smoothie

honey

in smoothies

in snacks

honeydew, in smoothies

hormone spikes, avoiding

hummus, in snacks

hunger, leading to overeating

ice cream, in snacks

jam, in smoothies

Jell-O chocolate fudge sugar-free pudding, in snacks

jelly, in snacks

jerky, in snacks

jogging outside

juice, fresh-squeezed

jump rope

kale

in smoothies

in snacks

kidney beans

in snacks

in soup

kiwifruit

in smoothies

in snacks

Laughing Cow cheese, in snacks

leeks, in soup

lemonade, in smoothies

lemon juice

in smoothies

in snacks

in soup

Lemon Orange Elixir Smoothie

lentils, in soup

lettuce, in snacks

lime juice

in smoothies

in snacks

lime zest, in smoothies

Lip-Licking Tomato Basil Soup

lobster, in snacks

mangoes

in smoothies

in snacks

Mango Madness Smoothie

matzo, in snacks

mayonnaise, in snacks

meals

doubling up on, to be avoided

eating only a part of

last of day

optional choices, shopping for

schedule for

skipping, not advised

spacing and timing of

switching within a day, not advised

meat and fish

grocery list for

serving sizes

substitutes for

medications, and weight loss

Mediterranean salad, in snacks

metabolism, stoking, with snacks

Mighty Green Power Smoothie

milk

in smoothies

in snacks

in soup

mint, in smoothies

mozzarella cheese, in snacks

muffin, in snacks

mussels, in snacks

mustard, in snacks

nectarines, in snacks

negative energy balance

Nestlé Crunch ice-cream bar, in snacks

“no added sugar” packaging

“not from concentrate” packaging