Keep Calm And Eat!
Keep in mind that food will begin to taste better to you as your body starts to eliminate the effects of nicotine, making this a perfect time to reacquaint yourself with healthy food choices. Try fresh, raw vegetables when you get the urge to snack, and be sure to drink plenty of water to help flush the nicotine from your system. Also, choose low-fat or fat-free varieties of your favorite foods. Because nicotine acts as an appetite suppressant, you may find that you feel hungry more often once you quit smoking. Plan three nutritious meals and two or three nutritious snacks each day, but do not increase the number of calories you eat. Eat slowly so you can savor your food, leave the table as soon as you are finished, and brush your teeth right away so you won’t be tempted to eat more. Maintaining calorie intake and eating small meals and light snacks throughout the day instead of three large meals can help you to maintain your weight.
The Diet Plan below is an example of how you can plan your diet effectively. Follow it daily for a month and you can see the instant results! If you are unable to view the diet plan form this web page, download an excel file just below this page to get the full view.
dietplan_ic.xlsx | |
File Size: | 29 kb |
File Type: | xlsx |
INSPIRED RECIPES
Chicken Breast With Brussels Sprouts
Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients.
This dish is very lean: 309 calories and 3.2 grams of saturated fat. It also packs potassium, which helps keep your blood pressure down.
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Preparation1. Place chicken and 1/2 teaspoon salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Using 2 forks, shred into bite-size pieces; reserve.
2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and 1/4 teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese. |
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Nutritional Information
Calories per serving: 309 Fat per serving: 17g Saturated fat per serving: 3.2g Monounsaturated fat per serving:1 0.2g Polyunsaturated fat per serving: 2g Protein per serving: 31g Carbohydrates per serving: 10g Fiber per serving: 4g Cholesterol per serving: 80mg Iron per serving: 2mg Sodium per serving: 409mg Calcium per serving: 141 mg |
Grapefruit & Avocado Salad With Seared Salmon
Fatty acids from the walnuts and salmon, as well as monounsaturated fats from the avocado keep this dish heart-healthy.
Grapefruit helps kick up fat-burning and stabilizes blood sugar. This salad nets you a good amount of the B vitamin niacin, which helps keep your skin, hair, and eyes healthy.
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Preparation1. Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper.
2. Sprinkle remaining salt and pepper over both sides of salmon. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add fish (skin-side down) to skillet, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Using a spatula, gently flip fish and cook about 3 minutes more. Break each fillet into 4 pieces; top salads with 3 pieces fish. Drizzle salads with reserved dressing; sprinkle with walnuts. |
Ingredients
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Nutritional Information
Calories per serving: 360 Fat per serving: 23.9g Saturated fat per serving: 3.2g Monounsaturated fat per serving: 11.5g Polyunsaturated fat per serving: 7.3g Protein per serving: 25g Carbohydrates per serving: 14g Fiber per serving: 5g Cholesterol per serving: 58mg Iron per serving: 2mg Sodium per serving: 309mg Calcium per serving: 148mg |
Brown Rice Bowl With Turkey
Very low in sugar—only 1 gram!
This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
It's super lean, too, with just 1.2 grams of saturated fat.
This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
It's super lean, too, with just 1.2 grams of saturated fat.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour, 5 minutes
- Yield: Makes 4 servings (serving size: about 1 cup rice mixture and 4 ounces turkey)
Preparation
1. Preheat oven to 425°.
2. In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water; cover and bring to a boil. Reduce to a simmer and cook, covered, until rice is tender (about 45 minutes). 3. Meanwhile, line a baking sheet with foil. Place turkey on sheet and coat with oil. Season with remaining 1/4 teaspoon salt and 1/2 teaspoon pepper and brush with 1 1/2 teaspoons soy sauce. Roast, turning halfway through, until turkey is cooked and a meat thermometer inserted in the center reads 165° (50-55 minutes). Remove from oven and transfer turkey to a cutting board. Tent with foil and let rest (about 5 minutes). 4. Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth. Thinly slice turkey. Divide rice and sliced turkey among 4 bowls; drizzle each with sesame oil and sprinkle with sesame seeds, if desired. |
Ingredients
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Nutritional Information
Calories per serving: 486 Fat per serving: 9g Saturated fat per serving: 1.2g Monounsaturated fat per serving: 4g Polyunsaturated fat per serving: 2g Protein per serving: 42g Carbohydrates per serving: 57g Fiber per serving: 5g Cholesterol per serving: 94mg Iron per serving: 4mg Sodium per serving: 528mg Calcium per serving: 81mg |
Spaghetti With Wilted Greens & Walnut Parsley Pesto
This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
It helps keep you energized, since it provides one-third of your daily iron needs. You get antioxidants from the veggies, herbs, and walnuts
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Preparation1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.
2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky. 3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper. 4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg. |
Ingredients
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Nutritional Information
Calories per serving: 439 Fat per serving: 14.8g Saturated fat per serving: 2.9g Monounsaturated fat per serving: 6.8g Polyunsaturated fat per serving: 4.1g Protein per serving: 20g Carbohydrates per serving: 62g Fiber per serving: 11g Cholesterol per serving: 186mg Iron per serving: 6mg Sodium per serving: 448mg Calcium per serving:128mg |
Sweet Potato And Spinach Quesadillas
You'll get an immune boost from the beta-carotene in sweet potatoes.
This dish delivers 20 percent of your daily iron needs.
It contains more calcium than a glass of milk.
This dish delivers 20 percent of your daily iron needs.
It contains more calcium than a glass of milk.
Preparation1. Microwave potatoes on high until tender (about 15 minutes).
2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool. 3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 heaping cup spinach, 1/4 cup cheese, and another tortilla. 4. Heat a large nonstick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas in quarters and serve each with 1/4 cup pickled onions. |
Ingredients
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Nutritional Information
Calories per serving: 391 Fat per serving: 13.8g Saturated fat per serving: 4.7g Monounsaturated fat per serving: 6.9g Polyunsaturated fat per serving: 1.6g Protein per serving: 14g Carbohydrates per serving: 52g Fiber per serving: 6g Cholesterol per serving: 18mg Iron per serving: 4mg Sodium per serving: 750mg Calcium per serving:352mg |
Yogurt Berry Cups
The key to making these fruit-packed yogurt cups delicious enough to serve for dessert? Whisking a drop of honey into the yogurt to make it slightly sweet and oh so creamy. We love this dish with fresh berries, but feel free to use cherries or any fruit you like. Nuts deliver a hit of protein and healthy fats, so don’t skip them unless you are allergic!
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PreparationWhisk 4 teaspoons honey into 1 cup yogurt. Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls. Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts.
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Ingredients
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Nutritional Information
Calories per serving: 166 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 4g Protein per serving: 4g Carbohydrates per serving: 24g Fiber per serving: 4g Cholesterol per serving: 8mg Iron per serving: 1mg Sodium per serving: 32mg Calcium per serving:101mgz |
Roast Beef Pumpernickel Sandwich with red pepper, arugula and goat cheese
- Prep Time: 10 minutes
- Yield: 4 servings (serving size: 1 sandwich)
When you crave a hearty, meaty sandwich, your best bet is to make your own. This version packs lean meat, healthy greens, vitamin-rich red peppers, and light but creamy goat cheese. It tastes best on fiber-rich pumpernickel, but you can also serve it on a wrap or on whole wheat bread.
Preparation1. Spread the goat cheese on 4 slices of the bread.
2. Arrange 1 lettuce leaf on each of the 4 cheese-topped bread slices, then layer each with 3 ounces roast beef. 3. Top with red peppers, drizzle with balsamic vinegar, and cover with second slice of bread. Serve. |
Ingredients
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