5-Minute Meals That Melt Off Pounds

Diving into a plateful of healthy food can feel like doing your taxes: a necessary evil in order to keep you in the black...jeans you love, that is. But when the food is healthy and tastes great, too? Hallelujah! Luckily, we have some menus that will keep you slim, satisfied and genuinely surprised that healthy food can taste that good. Each one has a healthy dose of protein, which is a waistline watcher's best friend. Your body actually expends more energy digesting protein than fat or carbs, and protein-rich foods can postpone hunger pangs and boost your energy. Aim for about 50 grams of protein throughout the day and look for sources that are low in fat. Smart choices include my favorite nonfat Greek yogurt (15 g per 8-ounce serving!) or a 4-oz baked salmon fillet.

Try some of the protein-rich meals below, which are part of the 2009 SELF Challenge, our free online slim-down plan. To lose 1 pound a week, eat 1,800 calories; mix and match these meals to find your perfect eating plan.

BODY-SLIMMING BREAKFASTSRICOTTA WRAP (350 calories): 1/4 cup plus 2 tbsp nonfat ricotta, 2 tbsp slivered almonds, 1/2 cup berries and 2 tsp honey in 1 whole-grain wrap such as Flatout multigrain flatbread

YOGURT CRUNCH (350 calories): 5 oz plain yogurt, 4 walnut halves, 3 tbsp All-Bran, 1/4 cup granola and 3/4 cup cubed melon

BACON, EGG AND CHEESE MUFFIN (500 calories): Scramble 1 large egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup lowfat vanilla yogurt and 12 oz skim latte. Try this blogger's tips to cut the cooking time.
LEAN AND LUSCIOUS LUNCHESSHRIMP SALAD (400 calories): 10 cooked shrimp, 1/3 avocado, sliced, 1 tbsp slivered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-grain crispbreads

TANGY TURKEY PITA (550 calories): 3 oz turkey breast, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato, 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orangePEAR ‘WICH (650 calories): 3 tbsp almond butter, 1/2 large pear, sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread. Serve with the other half of the pear.

DELICIOUS, TRIM-DOWN DINNERSFISH AND FRIES (400 calories): 4 oz cod rubbed with 1 tsp olive oil, seared (2 to 3 minutes per side); 12 Alexia Sweet Potato Fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tbsp reduced-fat dressingCHICKPEA PASTA (550 calories): 1/3 cup chopped onion, 2 cups chopped zucchini, 1/2 cup red bell pepper, chopped, and 1/2 cup chickpeas sautéed in 1 tbsp olive oil. Mix with 1 cup cooked ziti, 2 tbsp Parmesan.

CHICKEN PILAF (600 calories): 3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East Whole Grain Wheat Pilaf drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley

SATISFYING SNACKS

Turkey and cheese roll-up (100 calories): 1 oz sliced turkey breast, 1 oz sliced reduced-fat cheddar rolled upChocolate milk with nuts (150 calories): 1 cup light chocolate soymilk, 13 pistachiosOrange spritzer and almonds (150 calories): 8 oz orange juice mixed with 4 oz sparkling water; 7 almonds

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The 8 Worst Sandwiches in America (Plus 8 More You'll Love!)

Hoagies. Heroes. Grinders. Po’boys. Sandwiches go by a lot of different names, but they’re an undeniably American food. OK, maybe we didn’t exactly invent them. Many people credit England’s Earl of Sandwich, but he probably just popularized it in the 1700s. And he did know a good thing when he saw (and ate) it. In the 300 years, we’ve done plenty to advance the art of the sandwich. Problem is, we’ve done plenty to distort sandwiches, too, turning humble creations into caloric catastrophes weighed down by careless condiments, bloated breads, and an excess of ill-chosen toppings.

A little digging into the fast food and deli domain confirmed our greatest fears: that between two slices of bread, the food industry is cramming up to a full day’s worth of calories, fat, and sodium. Sure, towering Dagwoods and hulking hoagies are some of the most egregious offenders, but even the most innocently named cold-cut creations could be quietly, steadily sabotaging your waistline.


That's why you need to know what you're consuming. Eat This, Not That! scoured the delis and the sub shops from coast to coast to come up with this list of the worst sandwiches in America. We’re not the least bit willing to give up our handheld food of choice (grilled cheese and turkey sandwiches are basically American birthrights, after all), so we’ve provided you with plenty of ways to get your fix--without mainlining calories.

Herewith, our best and worst list. And while you’re at it, make sure you're not washing down the vast majority of your lunch with one of these high-calorie drinks.

WORST BREAKFAST SANDWICH
Au Bon Pain Sausage, Egg and Cheddar on Asiago Bagel
810 calories
47 g fat (23 g saturated, 0.5 g trans)
58 g carbs
1,540 mg sodium

A healthy breakfast sandwich can be a great start to your day—the protein-packed eggs and meat will keep you feeling fuller longer. But Au Bon Pain’s breakfast bagel isn’t what we had in mind. Cut calories by switching to bacon and Swiss there, and cut carbs by choosing an English muffin over a bagel, roll, or croissant.

EAT THIS, INSTEAD!
Scrambled Eggs Tomato and Spinach Wrap
390 calories
15 g fat (4 g saturated)
47 g carbs
650 mg sodium

(For other early morning sandwiches to dodge at home, check out THIS list of the 12 worst breakfast foods at the supermarket.)

WORST TURKEY SANDWICH
Atlanta Bread Company Turkey Bacon Rustica
960 calories
56 g fat (19 g saturated)
62 g carbs
2,480 mg sodium

Sandwiches shouldn’t top much more than 500 calories; this one gobbles up almost half your daily allowance. While it’s loaded with protein, it’s also packed with saturated fat and more than a day’s worth of sodium (the blame falls largely on the one-two punch of mayo and pesto).

EAT THIS, INSTEAD!
Turkey on Nine Grain
370 calories
6 g fat (2 g saturated)
50 g carbs
1,240 mg sodium

WORST STEAK SANDWICH
Quizno’s Prime Rib Cheesesteak Sub, Large
1,490 calories
92 g fat (22.5 g saturated, 2 g trans)
102 g carbs
2,620 mg sodium

At 670 calories, even the small version of this sub is pushing the bounds of reasonable consumption. But in this big guy, you’re taking in a day’s worth of sodium, along with a day’s worth of saturated fat, and nearly a whole day’s caloric intake as well. A survival strategy for eating at Quiznos: If you’re going to order a sub, order it small and without dressing or cheese. Better yet, skip the subs altogether in favor of the more restrained Sammies. You’d be better off with two of them than with most regular-sized sandwiches at Quiznos.

EAT THIS, INSTEAD!
Bistro Steak Melt Flatbread Sammie
280 calories
13 g fat (4 g saturated)
26 g carbs
645 mg sodium

WORST GRILLED CHICKEN SANDWICH
Romano’s Macaroni Grill Grilled Chicken and Artichoke Sandwich
1,260 calories
80 g fat (17 g saturated)
71 g carbs
2,990 mg sodium

Most people know by now that grilled equals good in the world of chicken, but Romano’s somehow manages to challenge that well-established nutritional tenet. The heavy-handed Italian chain takes two reasonable foods—lean chicken and nutrient-rich artichoke—and turns them into a monster of a fat-laden sandwich that comes with almost a day-and-a-half’s worth of sodium and the caloric equivalent of 27 chicken McNuggets.

EAT THIS, INSTEAD!
Pollo Magro
320 calories
5 g fat (1.5 g saturated)
29 g carbs
1,630 mg sodium

WORST FRIED CHICKEN SANDWICH
Chili’s Cajun Crisper Bites Sandwich
1,410 calories
79 g fat (18 g saturated)
124 g carbs
3,930 mg sodium

Words on the Chili’s menu to avoid: “Cajun” and “Crisper.” In Chili’s land, they translate to fat- and calorie-packed sauces and frying oil. Put them between two slices of bread, and you’ve got one of the worst sandwiches we’ve found on all counts—with the sodium equivalent of 120 saltine crackers and the same number of calories as you’ll find in 56 strips of bacon. Taste the same bold flavors and save more than 1,000 calories and 2,000 milligrams of sodium by opting for the Fajita Pita instead.

EAT THIS, INSTEAD!
Fajita Pita Chicken
380 calories
12 g fat (2 g saturated)
1570 mg sodium

WORST VEGGIE SANDWICH
Blimpie Special Vegetarian 12 Inch
1,186 calories
60 g fat (19 g saturated)
131 g carbs
3,532 mg sodium

“Vegetarian” doesn’t automatically translate to “healthy” (the same holds true for salads—check out this list of America’s worst salads to see what we means). Sure, this sandwich has vegetables, but it’s also loaded with fatty oils and sauce, and it’s on bread that’s 12 inches long. No wonder it contains over half a day’s worth of calories and an explosion of carbs. Portion control is key to keeping weight off. Your strategy with this sandwich: Share it with a Little League team.

EAT THIS, INSTEAD!
VeggieMax 6 Inch
522 calories
20 g fat (6 g saturated)
56 g carbs
1,272 mg sodium

WORST “HEALTHY” SANDWICH
Noah’s Deli Chicken Salad Sandwich
1,150 calories
95 g fat (14 g saturated, 1.5 g trans)
61 g carbs
1,190 mg sodium

Don’t be fooled because it’s got the word “salad” in its name. This trans-fatty Noah’s sandwich is not a healthy choice for your arteries or your waistline. (Click here for an indispensable list of other health food imposters.)

EAT THIS, INSTEAD!
California Chicken Sandwich
360 calories
7 g fat (2 g saturated)
49 g carbs
840 mg sodium

WORST SANDWICH IN AMERICA
Quizno’s Tuna Melt, large
1,760 calories
133 g fat (25 g saturated, 1.5 g trans)
92 g carbs
2,120 mg sodium

Tuna melts are scary because they sound so harmless—in almost all other forms, tuna is usually a smart and healthy choice. So what’s with the insane caloric overload? Blame the fat-packed mayo the tuna is mixed with, along with Quizno’s larger-than-life portion sizes. Even though they’ve managed to trim this melt down from the original 2,000-plus calorie mark when we first tested it, it still remains the worst sandwich we’ve found.

EAT THIS, INSTEAD!
Sonoma Turkey Flatbread Sammie
280 calories
14 g fat (4 g saturated)
26 g carbs
760 mg sodium

We hope this list will help you sidestep diet disasters when you’re ordering out. You might also enjoy our list of the best fast food meals under 500 calories and our 10 ways to make fast food healthy. Swaps like these can help you lose 10, 20, or 30 pounds in a year!

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Top ten worst foods of 2009

From an astonishing amount of calories to several days' worth of fat in one meal to over the top levels of sodium, this is one place you don’t want to see any of your favorite foods. Every year, the Center for Science in the Public Interest (CSPI) comes up with its list of the Top Ten Worst Foods and I always look forward to it. Once in awhile I find out I’ve enjoyed one of the “worsts” (and stop immediately!). But this year, I’m happy to report I have not indulged in anything on CSPI’s list for 2009.
1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - There are 510 calories and 9 grams of saturated fat in this baby. Oh wait - that’s just for half a pie. The whole thing has 1020 calories and 18 grams of saturated fat.
2. Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce - This dish will set you back a staggering 2,430 calories and nearly three days’ worth of saturated fat (57 grams) plus 5,290 milligrams of sodium - more calories and saturated fat than two Macaroni Grill Tuscan Rib-Eye steak dinners.
3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soups - Half a can averages more than half of a person’s daily quota of salt. Instead, CSPI says try Progresso’s Health Favorites reduced-sodium soups with up to 50 percent less salt. Also, see: Hidden sodium in foods you wouldn't think to check.
4. Dove Ice Cream - A half cup has about 300 calories and an average of 11 grams of saturated fat - that’s half-a-day’s worth of the bad stuff. You may be better off with these 5 frozen treats under 100 calories.
5. The Cheesecake Factory Chris’ Outrageous Chocolate Cake - It’s layers of chocolate cake, brownie, toasted coconut pecan filling, and chocolate chip coconut cheesecake. CSPI found each five-inch-high slice weighs three-fourths of a pound and has 1,380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat. Yikes!
6. Smoothie King’s Grape Expectations II - It’s one of Smoothie King’s “Snack Rights” with 550 calories in the 20-ounce size and 1,100 calories in the 40-ouncer. Proof that not all smoothies are good for you (but these are).
7. Pop Secret Movie Theater Butter Popcorn Snack Size Bags - Just one snack-size bag has 11 grams of bad fat, 7 of which are trans fats. Instead, CSPI says choose Orville Redenbacher’s Smart Pop or Smart Balance Smart ’N Healthy - both are made with no partially hydrogenated oils. Also, see this review of microwave popcorns from Consumer Reports.
8. The Starbucks Venti (20 oz.) Caffè Mocha with whole milk and whipped cream has 450 calories and 13 grams of bad fat - more like a Quarter Pounder with Cheese in a cup. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.
9. Chipotle Chicken Burrito - With rice, pinto beans, cheese, chicken, sour cream, and salsa, you get 1,040 calories and 16-1/2 grams of saturated fat - the same as three Subway Steak and Cheese 6-inch Subs. Plus the burrito comes with 2,500 milligrams of sodium! Ordering it without cheese or sour cream cuts the saturated fat to 3-1/2 grams, but you still end up with 810 calories and 2,300 milligrams of sodium. Ay Caramba! Here's another burrito that will shock you.
10. Cold Stone Creamery’s Gotta Have It Founder’s Favorite - 12-ounces of ice cream, pecans, brownie pieces, fudge, and caramel adds up to a whopping 1,600 calories and 42 grams of saturated fat. That’s about the same as five single-scoop ice cream cones. And watch out before you have this frozen concoction.

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Best Foods for a Flat Belly

What if someone told you that the way you eat could whittle your waistline? Sure, you'd think. Give up carbs and rely on rabbit food. Not true! I'm happy to tell you that there are other, yummier ways to go. Certain foods and styles of eating can indeed help flatten your belly (and everywhere else, for that matter). Try these tips and you'll uncover an amazing middle in no time.

Gimme a C: I love pink grapefruit and that's a good thing, since research has found that foods that are naturally rich in vitamin C—think citrus fruit, cantaloupe and red peppers—can help reduce fat absorption. In fact, skip it and you may see your middle expand, since diets low in vitamin C have been linked to bigger waistlines. Meet your daily goal of 75 milligrams by snacking on an orange or a cup of strawberries. See how these small changes can add up to big results.


Tea up: Women with the highest consumption of catechins, the plant-based antioxidants in tea that may boost fat burn, put on fewer pounds over 14 years than those who drank less tea, The American Journal of Clinical Nutrition reveals. Try to choose green or white varieties, which contain the most catechins. Learn how to maximize the benefits of tea and other superfoods.

Peel it off: Reach for a banana and you'll banish bloat faster than you can say Buddha belly. The fruit contains 422 mg of potassium, which controls the amount of puff-producing sodium in your system. Toss a banana in your bag for a fabulous ab-flattening snack. Try our Flat Abs Fast plan for more bloat-reducing tips and tricks.

Go low: Consuming just one meal of low-glycemic-index foods, those that your body digests slowly, can help you feel fuller all day so you're less likely to pack your tummy with treats, a study in the Journal of the American College of Nutrition reports. Low-GI foods include oatmeal and vegetables (sorry, not potatoes), as well as some fruit like grapefruit and blueberries. Oatmeal Meatballs are a tasty way to curb cravings.

Stroll away your sweet craving: Loco for cocoa? Me, too. A little dark chocolate is fine, but if you've already hit your limit, try lacing up your sneakers! Chocolate lovers who walked for 15 minutes reported reduced hankerings during the walk and even afterward, according to a study in the journal Appetite.

Ditch high-fructose corn syrup: Scan labels and you're likely to see high-fructose corn syrup on many ingredient lists...even on things like tomato sauce! When you do, put down that jar and look for something else. Why? High-fructose corn syrup can cause a surge in your blood sugar, and some research suggests it messes up your hunger and satiety signals, like leptin, leaving you less satisfied and causing you to eat more. When leptin responses fail, it's tougher to control appetite. The result: Extra calories get deposited as fat. To prevent this, trade packaged foods with high-fructose corn syrup for ones with healthy fats and fiber—think veggies, hummus, nuts or sunflower seeds.

Snap your snack: Taking a photo of your plateful of food can keep you slim. People who took pictures of everything they ate for five days reported consuming fewer snacks and being less likely to go back for seconds than during a week-long period in which they kept a written food diary, a study from the University of Wisconsin at Madison finds. Try capturing your meals for a week to help eyeball portion sizes as well as color variety—aim for more green, less white (unless it's cauliflower). See an example of this, and get ideas for healthy, photo-worthy meals of your own, at Eat Like Me.

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