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The 5-Factor Sample One Day Menu

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Who says diet food has to be boring or taste bad? Try some healthy and delicious new recipes from celebrity trainer Harley Pasternak's 5-Factor Diet.

Chocolate parfait

Breakfast: Oatmeal-Berry Pancakes

1 1/3 cup strawberries, chopped
1 1/2 cup egg whites
1 cup oats, rolled
1 1/4 teaspoon sugar substitute, heat-stable
Cooking spray, butter-flavored
1 cup sour cream, nonfat
1 cup blueberries

Beat together the egg whites, strawberries, rolled oats, and sugar substitute until smooth.

Coat a nonstick skillet with cooking spray and heat the skillet. Ladle the 1/4 cup of the batter into the skillet. Cook until the batter is set around the edges of the pan, and then push it toward the center with a spatula. Cook until the batter begins to set in the center. Turn the pancake over or cover the pan. Cook for 1 minute. Repeat with remaining batter.

Slide the pancakes onto plates and top with sour cream. Garnish with blueberries.

Makes two servings

Beverage: Sugar free beverage of your choice

Snack 1: Apple Cinnamon Smoothie

1 small, soft apple
1 tablespoon dry oats
6 oz. nonfat Greek yogurt
1/2 tsp. ground cinnamon
3-4 ice cubes

Place all ingredients in a blender and process until smooth.

Lunch: Mexican Chicken Salad with Spicy Salsa

1 teaspoon fajita seasoning
1 dash cumin, ground
Salt and black pepper, to taste
6 ounces chicken, breast, skinless, boneless
1 cup sour cream, nonfat
1 head lettuce, iceberg, coarsely chopped
1 1/2 cup corn, canned, drained
1 cup salsa

Combine the fajita seasoning mix, cumin, salt, and pepper. Coat the chicken breast with the seasoning mixture. Microwave the chicken for 6 minutes. Remove from the microwave and set aside to cool slightly.
In a blender, combine the sour cream and salsa. Pulse until smooth. If the dressing is too thick, add a little water.
Cut the chicken breast into 1/2-inch pieces and toss it with the lettuce, corn, and salsa dressing. Serve immediately.

Makes two servings

Snack 2: Raspberry and Chocolate Parfaits

2 ounces pudding, instant, chocolate, fat-free, sugar-free
1 cup milk, fat-free, (8 oz.)
3/4 cup cottage cheese, nonfat, (6 oz.)
1/2 cup yogurt, fat-free plain, (4 oz.)
1 1/4 cup raspberries
1 teaspoon sugar substitute, heat stable

Whisk together the chocolate pudding mix and nonfat milk until smooth and no lumps are visible. Set aside to allow pudding to gel.
In another bowl, mix together the cottage cheese, yogurt, and sugar substitute.

To serve: spoon 1 tablespoon of pudding into each serving glass and top with 1 tablespoon of the cottage cheese mixture and several raspberries.
Repeat layers until all the ingredients are used, reserving a few raspberries for garnish.

Makes two servings

Beverage: Sugar free beverage of your choice

Dinner: Creamy Lemon Ginger Halibut

2 medium lemon
3/4 cup yogurt, fat-free plain
8 ounces fish, skinless fillets (halibut, orange roughy, or sea bass), cut into 2 portions
1 teaspoon coriander, ground
1 1/2 teaspoon ginger, ground
salt and black pepper, to taste

Zest one lemon and squeeze out the juice. Whisk together the lemon zest, lemon juice, yogurt, coriander, ginger, salt, and pepper.
Place the halibut fillets in a sealable bag and pour 3/4 of the yogurt mixture over the fish. Seal the bag and shake to coat the fillets. Allow to marinate for 5 minutes.
Remove the fish from the marinade and place in a microwave-safe container. Cover and microwave for 6 minutes or until fish flakes when tested with a fork.

To serve, place the fish on a plate and spoon half of the remaining yogurt mixture over each fillet. Slice the remaining lemon into wedges to garnish.

Makes two servings

Side Dish: Roasted Brussels Sprouts

18 small brussels sprouts, trimmed, cut in half
1 tablespoon oil, olive, extra virgin
salt and black pepper, to taste

Preheat oven to 350 degrees.
Line a baking sheet with aluminum foil and lay brussels sprouts out. Drizzle with olive oil and toss to coat. Sprinkle with salt and pepper.
Roast in the oven for 12-15 minutes or until done.

Makes two servings

Beverage: Sugar free beverage of your choice


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next: 5-Factor Recipes On the Go
3 comments so far | Post a comment now
Dorothy March 5, 2009, 6:18 AM

Help me shed about 10 lbs by 4/15th!

Stefanie Schmidt March 5, 2009, 9:17 AM

What a delicious day of food. I would love to eat this and lose.

jody March 7, 2009, 3:09 PM

I have had a heart value replaced. I need to lose weight for my health I am 59 years young. I eat mostly fruits and vegetables and drink mostly water, green tea and juices. My weight is 169. I liked to lose 35lbs. Can I get some help that will work with my 45min. exercise I do daily.I have tried the colon cleanse as well as others that have not worked.I am on a blood thinner so I have to limit green vege because of the vitamin K which causes conflict .

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