The Prayer and Weight Loss strategy has helped many women in losing weight. The ladies were able to cope up the stress that causes inflammation and weight gain. Prayer really WORKS!
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The following meal plan is featured in FIRST magazine (2/13/12 issue) and is based on Charles D’Angelo’s book Think and Grow Thin.
Breakfast Meal Plan:
• Mushroom Spinach Fritata
Saute 1/4 tsp. minced garlic and 1/4 cup each diced mushrooms and red peppers in 1 tsp. oil.
In greased oven-safe dish, whisk 1 egg and 2 egg whites; stir in 1/4 cup sliced canned potatoes, 1/3 cup spinach, 1 Tbs. chopped parsely and sauteed vegetables.
Bake at 375°F for 20 minutes or until set.
• Apple-Cinnamon Oatmeal
In microwave-safe bowl, combine 1/2 cup old-fashioned oats, 3/4 cup skim milk and 1 apple, grated.
Microwave 3 min. or until done.
Stir in 2 Tbs. sliced almonds and a pinch of ground cinnamon.
• Berry-Flax Protein Shake
In blender, puree 1 cup skim milk; 3 Tbs. soy or whey protein powder; 1 Tbs. ground flaxseeds; 3/4 cup frozen sliced strawberries and/or blueberries; and 1 tsp. vanilla or almond extract 30 sec. or until smooth.
Lunch Meal Plan
• Turkey-Veggie Deluxe Sandwich
Mix 1 Tbs. grainy mustard, 1/2 tsp. balsamic vinegar and a pinch of lemon zest; spread on 2 slices low-cal whole grain bread.
Sandwich with 2 oz. low-sodium deli turkey, 1/2 cup spinach, 1/4 cup sprouts and red onion slices.
Serve with baked potato chips.
• Three-Bean & Turkey Chili
In saucepot, saute 1/4 cup chopped onions in 1 tsp. olive oil.
Add 1/3 cup each black, pinto and kidney beans; 1/4 cup shredded cooked turkey; 1 can (8 oz.) no-salt tomato sauce; 1 Tsp. chopped cilantro and 2 tsp. low-salt chili powder.
Simmer 10 minutes.
• Mayo-less Tuna Pasta Salad
Blend 1 tsp. each chopped capers, olive oil and red wine vinegar (see note below); and 1 Tbs. nonfat plain Greek yogurt.
Add 1 cup cooked whole-wheat penne, 1/4 cup tuna and 2 Tbs. each chopped cucumbers, celery, tomatoes and red peppers.
NOTE: I would substitute it with apple cider vinegar.
Dinner Meal Plan
• Zesty Seared Dijon Steak
Mix 1 Tbs. each Dijon mustard, olive oil, balsamic vinegar and chopped parsley; brush on 4 oz. lean sirloin steak. Let marinate 15 minute.
In skillet, cook steak to desired doneness.
Serve with steamed asparagus and 1/2 cup cooked brown rice.
NOTE: I’m not a cook. For steak I would substitute it with Morning Star Prime Grillers — which is available in Walmart frozen food section.
NOTE: I adhere to Biblical foods. This particular meal plan calls for 3 (1/4″ thick) slices pork tenderloin — coat with garlic-flavored cooking spray, 1 tsp. crushed peppercorns and 1 tsp. chopped rosemary; cook in skillet until done. Add 2 Tbs. low-salt chicken broth; cook 1 minute. Serve with a small baked potato and steamed broccoli.
My suggestion: I would use any Morning Star meat alternative product(s) which is available in Walmart frozen food section — then I don’t need to cook. Or substitute the pork with tofu. Then serve with a small baked potato and steamed broccoli.
• White Bean-Greens Pasta Toss
Saute 3 cups torn kale, Swiss chard and/or spinach; 1/4 cup diced onions and 1 tsp. garlic in 2 tsp. oil.
Add 1/2 cup white beans and 3 Tbs. low-salt broth. Cover; simmer 5 minutes.
Stir in 1 cup cooked whole-grain pasta.
• Spiced Baked Pear
Coat 1 ripe pear, halved and cored, with butter-flavored cooking spray. Sprinkle with a pinch each cardamom, cinnamon, and nutmeg. Add a splash of vanilla extract.
Place cut side down on baking sheet.
Bake at 375°F for 25 minutes or until tender.
Sprinkle with 1 Tbs. sliced almonds.
• Tasty Toasted Almonds
Lighly coat 1/4 cup whole almonds in olive oil-flavored cooking spray; toss with a pinch each of ground cumin, garlic powder and cayenne pepper.
Cook in skillet over medium heat until toasted.
• Roasted Pepper-Bean Dip
In mini-food processor, puree 1/4 cup chopped freshly roasted red peppers, 1/4 cup canned garbanzo beans, 1 tsp. lemon juice, 1/2 tsp. chopped garlic and a few sprigs of fresh parsley 30 sec. or until smooth.
Serve with sliced veggies.
Source: FIRST for women, 2/13/12, pp. 36, 37