A perfect recipe for my runner friends.

Ingredients

Instructions

Heat 2 teaspoons canola oil in a pot...
Cook 1 diced onion and 1 sliced carrot for minutes...
Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper...
Simmer 20 minutes...
Stir in zest of 1 orange and 1 tablespoon fresh thyme...
Serve with diced avocado...
 
***1 cup of black beans contains 15 grams of fiber…Natural high-fiber foods helps with fullness throughout the day, thus decreasing daily caloric intake and cravings…Studies have also shown that compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, also lowering your caloric intake***

(send me a picture of this recipe and we'll include it on this page)

[by Matthew Kadey M.D.]
 
David Zinczenko, editor-n-chief of Men's Health, has found in his 2008 research that the British Journal Of Nutrition reported that consuming more protein early in the day results in more sustained fullness compared with eating similar meals in the evening ..He also found that a similar study at Purdue University found that men on a calorie-restricted diet had their hunger satisfied the longest when they were given extra protein at breakfast...I have been preaching this for years...FINALLY...

When I was a full time Police Officer, due to my schedule, I was forced to eat my largest meal, which always consisted of a good amount of protein in it, during the morning hours...Before I started my day...I myself have seen significant results in the reduction of belly fat and the gain of muscle tone since this diet change...And, YES...satiety was proven throughout my entire day...This is my favorite morning time, high-protein meal, that I find extremely satisfying and health beneficial...

Ingredients

Instructions

After preparing, spoon 1 cup of black-eyed-peas onto a plate...Spread the peas out...Again, after preparing, spoon 1 cup of collard greens and spread out on top of the black-eyed-peas...Next add 4 ounces of chicken breast...To prepare, cut chicken breast into small pieces and fry up in a non-stick pan with some Pam Butter Spray...After cooking thoroughly  add a small amount of spicy ranch to taste...(Every meal needs to have a little fat for satiety reasons)...Spoon chicken onto collard greens...Last, fry up 1 egg in the Pam Butter Spray and lay on top of everything...Sprinkle with salt and pepper for taste...Add the whole wheat toast and a glass of orange juice...BAM...Your day will be AWESOME...
 
***You can substitute the traditional Green Bean Casserole for this low-fat option during the holidays. The Cream of Mushroom soup, milk and fried onions tend to fatten the traditional casserole up unnecessarily***

Nutrition Facts

Servings Per Recipe: 4

Amount Per Serving
Calories: 65
Carbohydrates: 11 grams
Fat: 2 grams
Protein: 3 grams
Fiber: 5 grams

Ingredients

  • 1 and 1/2 teaspoons sesame oil
  • 1 and 1/2 pounds green beans, trimmed and cut into 1-inch pieces
  • 1 and 1/2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon sugar

Instructions

  1. Heat the oil over medium-high heat in a large nonstick skillet or wok
  2. Add the green beans and stir-fry 3 minutes
  3. Add the soy sauce and stir-fry 1 minute
  4. Add the sugar and stir-fry 30-seconds
[Barbara Rolls, Ph.D.]
 

Nutrition Facts

278 Calories
7 grams Fat
31 grams Carbohydrates
11 grams Dietary Fiber
29 grams Protein

Ingredients

  • 1 cup of egg whites (whipped with some salt, pepper and little bit of milk)
  • 1/2 cup black beans
  • 1/3 cup grape tomatoes, cut into quarters
  • 1/4 teaspoon ground cumin
  • 2 whole wheat tortillas cut in half
  • 1/4 cup shredded pepper jack cheese

Instructions

Spray nonstick skillet with nonstick cooking spray...Heat over medium heat...Add egg white and cook until set but still moist...Add black beans, tomatoes, and cumin and cook 1 to 2 minutes...Spray one side of each tortilla half with nonstick cooking spray and place on cooking sheet, sprayed side down...Spoon 1/2 cup of egg whites on one side of each tortilla, top with 1 tablespoon cheese and fold tortilla over...Broil on high for 2 minutes, with quesadillas 4 to 6 inches from heat, or until tops are lightly browned...Carefully flip to brown other side...

[Running.com]