راهنمای کامل احمق‌ها برای وعده‌های غذایی ۲۰۰-۳۰۰-۴۰۰ کالری

Each book offers a complete overview of a particular topic--along with call-out boxes highlighting definitions, insights and more; appendices; and an index--in a series designed for smart and curious readers who are interested in learning. Cover 1 Title Page 3 Copyright 4 Dedication 5 Contents 7 Introduction 15 Part 1: Nutrition Know-How 19 1 Nutrition 101 21 Getting Your Major Nutrients 21 Essential Protein 22 Energizing Carbs 22 Healthy Fats 22 A Look at the Mini Nutrients 23 Filling Fiber 24 Wonderful Water 24 How Many Calories Do You Need? 24 Avoiding Fad Diets 26 2 Setting Yourself Up for Success 29 Remember Your Food Groups 29 When to Eat What 31 Fitting in Your Favorites 32 Planning Ahead 32 A Well-Stocked Kitchen 33 3 Meal Plans 37 1,300-Calorie Meal Plan 38 1,550-Calorie Meal Plan 52 1,800-Calorie Meal Plan 66 Part 2: Unbeatable Breakfasts 81 4 Eggstraordinary Eggs 83 Eggs Florentine 84 Scrambled Eggs and Potatoes 85 Shirred Eggs 86 Skillet Breakfast 87 Mushroom Frittata 88 All-in-One Egg Breakfast 90 Hearty Canadian Breakfast 91 California Scramble 92 Poached Eggs with Avocado and Tomato 93 Huevos Rancheros Wraps 94 Breakfast Tacos 95 Denver Omelets 96 Oatmeal Surprise 97 5 From the Griddle 99 Gingered Whole-Wheat Toast with Ham 100 The Breakfast Club 101 Waffle Ham Sandwiches 102 Strawberry-Stuffed French Toast 103 Blueberry Pancakes 104 Crepes with Fresh Berries and Crème Fraîche 106 Pumpkin-Spiced Pancakes 107 Grilled Bananas and Almond Butter on Cinnamon Toast 108 Almond Butter and Apricot Toast 109 Very Berry Wheat-Germ Pancakes 110 The Presley Panini 112 6 Great Grains 113 Steel-Cut Oatmeal 114 Breakfast Parfait 115 Quinoa Porridge 116 Cornmeal Porridge with Fruit and Honey 117 New England Breakfast Bowl 118 Hot Millet Porridge with Dried Fruit 119 Comforting Couscous 120 Apple Cider Muffins 121 Breakfast Barley 123 7 Lazy Weekend Breakfasts 125 Fresh Melon Salad with Mint, Basil, and Pomegranate Dressing 126 Easy Soufflé 127 Crispy Potato Cups Stuffed with Spinach and Ham 128 French Toast Casserole 129 Cantaloupe with Cottage Cheese and Wheat Germ 130 Harvest Brie 131 Grecian Breakfast 132 8 Drink It All In 133 Morning Wake-Up Smoothie 134 Mango Power Smoothie 135 Mango Morning Smoothie 136 Strawberry Carbo-rita Smoothie 137 Sunshine Smoothie 138 Very Berry Smoothie 139 Protein Power Smoothie 140 Raspberry Cocoa Surprise Smoothie 141 Dreamsicle Smoothie 142 Passion Fruit Smoothie 143 Peanut Butter Cup Smoothie 144 Tropical Smoothie 145 Peanut Butter and Banana Smoothie 146 Part 3: Luscious Lunches 147 9 Satisfying Soups 149 Vegetable Squash Soup 150 Quick Bean Soup 151 Thai Sweet-and-Sour Soup 152 Chicken Ginger Soup 153 Vegetable Rice Soup 154 White Bean Soup 155 Barley Soup 156 Sicilian Chicken Soup 157 Pho 158 Leek and Parsnip Soup 159 Delicata Squash Chili Bowl 160 Lemongrass and Coconut Milk Soup with Chicken 161 Roasted Squash Soup with Sage 163 Squash Soup with Whipped Goat Cheese 164 10 Delightful Salads 165 Green Beans and Fennel Salad 166 Mom’s Tuna Salad 167 Red Cabbage Slaw 168 Old-Fashioned Chicken Salad 169 Crab-Topped Salad 171 California Crab Salad 172 Carrot, Fennel, and Apple Slaw with Ginger Mayo 173 Cranberry and Walnut Chicken Salad 174 Roasted Beets, Red Onion, and Blue Cheese Salad 175 Curry Chicken Salad 176 Panzanella 177 Zippy Egg Salad 178 Avocado, Papaya, and Shrimp Salad 179 White Bean, Shrimp, and Bacon Salad 180 Cannellini Bean Salad 181 Mediterranean Tuna Tomato Cups 182 11 Sensational Sandwiches 183 Marinated Portobello Mushroom Burgers 184 Open-Faced Italian Sandwiches 185 Crunchy Tuna Pockets 186 Veggie Sandwiches with Herb Mayo 187 Pulled Chicken Sandwiches 188 Egg Salad Pita Pockets 189 Spicy Meatball Pockets 190 Shrimp Po’Boys 191 Old-Fashioned Chicken Salad Pita Pockets 192 Avocado Sandwiches with Lime Vinaigrette 194 Philly Cheese Steak Sandwiches 195 Open-Face Pepper-Smothered Beef Sandwiches 196 Curried Chicken Salad Sandwiches 197 12 Wonderful Wraps 199 Lobster and Tomatillo Wraps 200 California Turkey Wraps 201 Easy Fajitas 202 Broiled Chicken Kabob Wraps 203 Zesty Chicken Salad Wraps 204 Curried Chicken and Grape Wraps 205 Marinated Artichoke Hearts and Broiled Chicken Wraps 206 Italian Beef Wraps 207 Egg Salad Wraps 208 Deli Beef Quesadillas 209 Chopped Egg and Olives Wraps 210 Black Bean Hummus and Roasted Red Pepper Wraps 211 Part 4: Delicious Dinners 213 13 Poultry Perfection 215 Jerk Chicken 216 Chicken Satay with a Zing 217 Chicken Picatta 218 Coconut-Curried Chicken 219 Turkey Cutlets with Apple Compote 220 Buffalo Chicken Tenders 222 Chicken Cacciatore 223 Chicken Chickpea Ragu 224 Smoky Chicken Enchiladas 225 Chicken, Mushroom, and Brie Quesadillas 227 14 Succulent Beef Dishes 229 Broiled Steak and Mushrooms 230 Smoky Stuffed Peppers 231 Mexican Meatloaf 232 Spicy Beef Satays 233 Korean Wraps 234 Hearty Sloppy Joes 235 Mediterranean Burgers 236 Thai Beef Curry 237 Beef Stroganoff 238 Beef Enchiladas 239 Old-Fashioned Meatloaf 240 Beef and Broccoli Stir-Fry 242 Beef and Caramelized Onion Quesadillas 244 15 Under-the-Sea Suppers 245 Southwestern Broiled Tilapia 246 Jerk Shrimp 247 Sautéed Scallops and Snap Peas 248 Fettuccini with Tuna and Tomatoes 250 Mediterranean Swordfish 251 Crispy Baked Cod 252 Herbed Steamed Mussels 253 Cajun Tilapia 254 Low Country Shrimp Boil 255 Scallop Ceviche 256 Pineapple Ginger Salmon 257 Cedar Planked Salmon 258 Salmon with Broccoli Rabe 259 Coconut Curried Shrimp 260 Grilled Haddock with Lemon-Infused Couscous 261 Mustard Salmon Cakes with Field Greens 262 Curried Mussels with Basmati Rice 264 Teriyaki Salmon with Spinach and Soba 265 16 Vegetarian Delights 267 Grilled Summer Vegetables 268 Vegetarian Spring Rolls 270 Caponata 271 Spaghetti Squash Marinara 273 Wild Mushroom Patties 274 Vietnamese Fried Rice 275 Quinoa-Stuffed Tomatoes 276 Oven-Baked Tomato Risotto 277 Couscous with Apricots and Goat Cheese 278 Smashed Baked Potatoes with Feta and Olives 279 Spicy Pasta Primavera 280 Black Bean and Corn Cakes 281 Vegetable Paella 283 Italian-Style Mac and Cheese 284 17 Warming Soups, Stews, and Chilies 285 Three-Squash Stew 286 Hearty Mushroom Soup 287 Boston Baked Bean Bowl 288 Roasted Tomato Soup 289 Vegetarian Chili 290 South American Squash Stew 291 Clam, Kale, and Lentil Soup 292 Ribollita (Italian Bread Soup) 293 Moroccan Chicken Medley 294 Texas Chili 295 Red Lentil Soup with Chicken 296 Split Pea and Smoked Turkey Soup 297 Chicken Paprika 298 Goulash 299 Chicken Stew with Dumplings 300 18 Tantalizing Slow Cooker Meals 303 Mushroom Beef Barley Soup 304 Braised Chicken with Apples and Sweet Potatoes 305 Layered Beef Stew 306 Roasted Beef and Peppers 307 Italian Chicken Stew 308 Chipotle Chicken 309 Beef Stew with Dumplings 310 Brunswick Stew 311 Chicken, Mushrooms, and Wild Rice 312 Part 5: Sassy Snacks 313 19 Savory Bites 315 Silky Deviled Eggs 316 Velvety Edamame Hummus 317 Spicy Sweet Potato Chips 318 Classic Hummus 319 Bruschetta Caprese 320 Spinach-Stuffed Mushrooms 321 Shrimp Toast 323 Creamy Mushroom Bruschetta 324 Baba Ganoush 325 Shrimp and Jicama Salad 326 Black Beans and Roasted Red Pepper Hummus 327 Autumnal Fruit Salad 328 20 Mini Meals 329 Steamed Artichoke with Aioli 330 Loaded Potato 331 Broiled Tomatoes 332 Deviled Ham–Stuffed Baked Potato 333 Couscous-Stuffed Peppers 334 Caramelized Onion Pizza 335 Broiled Salmon Pumpernickel Bread 336 Pear, Walnut, and Cheddar Cheese Salad 337 21 Grab-and-Go Snacks 339 Toasted Pumpkin Seeds 340 Spicy Sweet Potato Chips 341 Nuts and Fruit 342 Pumpkin-Spiced Popcorn 343 Fiery Popcorn 344 Peanut Butter Banana Roll-Ups 345 Granola Bars 346 Cape Cod Trail Mix 347 S’mores Trail Mix 348 22 Sweet Nothings 349 Caramel Fondue 350 Chocolate Fondue 351 Sweet Bruschetta 352 Pumpkin Custard 353 Peach Shortcake 354 Angel Food Cake Trifle 355 Mint-Poached Pears 356 Peach Cobbler 357 Rice Pudding 358 Apple Crisp 359 S’mores Pie 360 23 Thirst Quenchers 361 Ginger Spritzer 362 Lemonade 363 Cherry Fizzy 365 Mulled Cider 366 Hot Cocoa 367 Appendixes 369 A Glossary 369 B Resources 385 Index 387 About the Authors 402 People who want to lose weight are faced with a dizzying array of options: low-fat, low-carb, gluten-free... the list is endless. But the truth behind them all is that the only real way to lose weight is to burn more calories than you take in. Those who have rediscovered calorie counting want calorie-controlled options that take the guesswork out of dieting. But they also want food they can enjoy and feel good about. And for many, that means going light on the artificial sweeteners. The Complete Idiot's Guide® to 200-, 300- and 400-Calorie Meals helps readers put together a meal plan that keeps them to their calorie goals and helps them lose weight safely—and keep it off. In this book, readers will find:A system for calculating a calorie budget based on current weight, activity levels, and weight-loss goals. • How to keep track of calories consumed and estimate calorie content of meals on the go. • Two weeks of meal plans for various calorie-budget levels. • Eating schedules to keep people feeling full and satisfied between meals. • Recipes for 300- and 400-calorie meals that taste great. • Recipes for 200-calorie snacks and light meals to satisfy hunger without blowing the diet. • Ways to satisfy a sweet tooth without overdosing on artificial sweeteners, which often make people crave more sugar.