2 tsps. olive oil
1¼ lbs. lean ground beef, turkey or chicken
1 onion, chopped
2 cloves garlic, crushed
1 bell pepper, seeded and chopped
8 oz. mushrooms, chopped
1 - 14oz. can crushed tomatoes
1 - 32oz. bottle reduced sodium tomato or vegetable cocktail juice
1 tbsp. fresh lemon juice
1 - 14oz. can beans, rinsed and drained
1 tbsp. ground cumin
⅛ tsp. cayenne pepper, or to taste
¼ cup fresh cilantro and parsley, chopped
In a stock pot, heat olive oil over medium-high setting. Saute meat/poultry till cooked through, about 5 minutes. Drain and set aside. Saute onions, garlic, peppers and mushrooms until soft, about 5 minutes. Stir in remaining ingredients except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilanto and parsley. Cover and simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Makes 16 cups. 1 serving = 3 cups
Drink as much water as you like. Add other ultra low calorie extras as desired (such as spices, herbs and vinegar).
Breakfast: Choose one daily
2 eggs plus 2 egg whites, ½ cup mixed veggies and 2 tbsps. low fat cheese, scrambled with cooking spray or 1½ cups frozen or fresh berries, 1 serving protein powder, 2 tbsps. ground flaxseed and ice cubes
Fat flush berry protein smoothie - in blender whip 8-10 oz. water, 1½ cups each fat free greek yogurt and diced fruit or berries
Lunch: 1 serving fat flush soup daily
Dinner: 1 serving fat flush soup daily
Snacks: choose two daily - unlimited veggies with salsa or garden salad with 1 tsp. olive oil and fresh lemon or vinegar to taste or 1 hard boiled egg and unlimited veggies or 1 piece fruit
For long term results after a week or so on this plan, begin incorporating more variety. Opting for lots of lean protein and vegetables plus a little good fat (such as nuts and olive oil) at most meals is key to ongoing success. You can also add a few daily servings of fibre rich carbs such as oatmeal, beans, sweet potato, brown rice). For more menus and recipe ideas check out Ann Louise Gittleman,s Fat Flush series.
Not in the mood for soup then substitute 5 oz. lean protein such as eggs, fish, chicken or beef and 2 cups veggies, prepared with 1 tsp. olive oil; add herbs and spices and lemon juice as desired.