The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (25 page)

Mega Fruit ’n Yogurt Bowl, Mexican food

Chicken Fajita Tostadas

Crunchy Beef Tacos with Side Salad

Fajita Salad

missteps

Mix ’n Match Mania! Fish or Chicken with Hot Veggies and Salad

Mrs. Dash Original Blend

multivitamins

mushrooms

food expander

Perfect Pizza-bella

Veggie ’n Bean Bowl with Side of Greek Yogurt

N

Need-to-Know Info

Beverage Basics

Eat
Everything
on the Plan

importance of measuring

Mega Meal Mania!

swapping lunch and dinner

Newman’s Own Salad Dressing

noodles.
See
pasta

O

oatmeal

Apple Walnut Oatmeal

Blueberry Almond Oatmeal

budget advice

Growing Oatmeal Bowl

microwave alternative

old-fashioned slow-cooking

on-the-go suggestions

Pumped-Up Protein Oatmeal

Strawberry Peach Oatmeal Parfait

office guidelines

birthday-cake survival

break-room brilliance

calorie-burning tips

fridge/freezer

lunch lessons

morning prep

must-have snacks

vending-machine mania

oils, olive and grapeseed

100-calorie portions

fruit chart

veggie chart

onions, Lord of the Onion Strings

oranges

Outsmart Your Trigger-Food Cravings!

P

Packed-Lunch Pointers

Parmed-Up Broccoli

parties

pasta

Chicken Hungry Girlfredo Bowl

Chicken Parm with Saucy Pasta Swap

Pizza-fied Chicken with Saucy Spaghetti Swap

swaps

tofu shirataki noodles as swap

peaches

100-calorie portions

Strawberry Peach Oatmeal Parfait

pepperoni, turkey

Perfect Pizza-bella

pie

Apple Pie in a Mug

Upside-Down Cream Pie

Upside-Down Strawberry Pie

pistachios

Growing Oatmeal Bowl

lunches and dinners

Mega Fruit ’n Yogurt Bowl

more breakfasts

on the go

snacks

unsalted preferred

pizza

Perfect Pizza-bella

Pizza-fied Chicken with Saucy Spaghetti Swap

Plan-Ahead Ideas! (Time-Saving Tips)

plan-ahead shopping

Five-Minute Supermarket Meals

successful HG dieters

supermarket list

popcorn

as emergency snack

as food expander

portion control

potatoes.
See also
French fries

baked

Cheesy Faux-tato Skins

chips

Fruity Fish & Potato Foil Pack with Side Salad

sweet potato swap

protein

Go-Anywhere Protein Preferences!

meatless alternatives

protein powder

Pumped-Up Protein Oatmeal

Protein Powerhouse! snacks

Cheesy Turkey Rollups

Deli Rolls

fat-free plain Greek yogurt

low-sodium tuna packed in water

Quest Bars

Tuna Lettuce Wraps

Tuna-Stuffed Egg Whites

turkey breast with cucumbers

Veggie Egg Mug

Pumped-Up Protein Oatmeal

Q

Quest bars

Quick Tricks for Dining-Out Success

R

Raspberries

as fiber-dense food

100-calorie portions

rice cakes

Cannoli Bites

Caramel Apple Crunchcake

S

salad bars/buffets

salad dressings

Creamy Balsamic Dip/Dressing

Creamy Cilantro Dip/Dressing

Fish or Chicken with Hot Veggies and Salad

40 calories or less

HG alternatives

Newman’s Own Salad Dressing

Plan-Ahead Ideas!

sodium choices

Sweet ’n Tangy Tomato Dip/Dressing

salads

Balsamic BBQ Chicken with Side Salad

BBQ Chicken Salad

Big Burger with Side Salad

Chinese Chicken Salad

Classic Chef Salad

Crunchy Beef Tacos with Side Salad

dining-out advice

EZ Caprese-Style Salad

Fajita Salad

Faux-Fried Chicken Strips with Side Salad

Fish or Chicken with Hot Veggies and Salad

Fruity Fish & Potato Foil Pack with Side Salad

Ginormous Salad with Chicken, Turkey, or Tuna

Go-Anywhere Salad Advice

The HG Chop Chop

HG-ified Fish or Chicken with Hot Veggies and Salad

packed-lunch pointers

sodium tips

Tuna Melt with Side Salad

Veggie-rific Salad

salmon

salt-free seasoning

sandwich bun, flat, 100-calorie

Big Burger with Side Salad

Egg Scramble & Bun

EggaMuffin B-fast

The Great Greek Egg Breakfast

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

Tuna Melt with Side Salad

Veggie-Packed Egg Mug B-fast

sandwich shops

sandwiches

EggaMuffin B-fast

Food Cues: The Truth About Bread

packed-lunch pointers

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

Tuna Melt with Side Salad

sauces.
See also
dips ‘n dressings

oyster sauce

sodium

supermarket list

Savvy Snackin’!

scale, food

sea bass

Secrets of Successful HG Dieters

dining out limits

food-cravings alternative

plan-ahead shopping

trying new foods

water

water with lemon

week 1 meals

Sesame-Ginger Salmon & Veggies

skillet alternative

shrimp

dining out

Fajita Salad

The HG Chop Chop

sodium

slip-ups

Sloppy Jane Stir-Fry

snacks.
See also
emergency snacks

all about

Cannoli Bites

Caramel Apple Crunchcake

Cheesy Faux-tato Skins

Cheesy Turkey Rollups

Chocolate-Chip-Stuffed Strawberries

choices for low-sodium

Craving-Busting Super Snacks!

D.I.Y. Tortilla Chips

Double-Strawberry Smoothie

Easy Baked Carrot Fries

Fruit Chart: 100-Calorie Portions

Grab-n-Go

Lean ’n Green Sipper

Lord of the Onion Strings

Magical Margarita Light

Mix ‘n Match Veggies & Dips

Perfect Pizza-bella

Snack-tastic Butternut Fries

Souper-Sized Soup

supermarket list

Sweet ’n Crunchy Chinese Slaw

Upside-Down Strawberry Pie

Veggie Chart: 100-Calorie Portions

snacks, speedy

Apple Pie in a Mug

Baked Kale Chips

Berry-Citrus Slush

Deli Rolls

Easy Cheesy Noodles

EZ Caprese-Style Salad

Feta-Stuffed Strawberries

Parmed-Up Broccoli

Tuna Lettuce Wraps

Tuna-Stuffed Egg Whites

Upside-Down Cream Pie

Veggie Egg Mug

snacks, supplemental

Snack-tastic Butternut Fries

sodium

no-salt-added beans

nut choices

precooked chicken

sauces/dressings/marinades

snack choices low-sodium

The Sodium Situation

tips for salads

tomatoes as salsa swap

turkey selections

vegetarian need-to-know info

Souper-Sized Soup

soups

appetizer

first course

holiday party

not-so-single servings

office snack

Souper-Sized Soup

squash, butternut

HG squash tips

60-calorie portions

Snack-tastic Butternut Fries

swap for sweet potatoes

squash, spaghetti

HG-ified Fish or Chicken with Hot Veggies and Salad

how to bake

how to microwave

100-calorie portions

60-calorie portions

stir-frys

Ginormous Tofu Stir-Fry

HG’s Special Stir-Fry

Sloppy Jane Stir-Fry

strawberries

Chocolate-Chip-Stuffed Strawberries

Double-Strawberry Smoothie

Feta-Stuffed Strawberries

100-calorie portions

Strawberry Peach Oatmeal Parfait

Tropical Fruit ’n Yogurt Bowl

Upside-Down Strawberry Pie

sugar substitutes

Supermarket List of Diet-Plan Staples

supermarket meals

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

survival guides.
See
dining out after the plan

sushi/Japanese food

swaps.
See
ingredient swaps

Sweet ’n Crunchy Chinese Slaw

Sweet ’n Tangy Tomato Dip/Dressing

T

tacos, Crunchy Beef Tacos with Side Salad

thermometer, food

Three-Step Plan for Obliterating Hunger!

tilapia

time-savers

Five-Minute Supermarket Meals

microwave growing oatmeal

Plan-Ahead Ideas!

time-saving shortcuts!

tofu, Ginormous Tofu Stir-Fry

tofu shirataki noodles

Chicken Hungry Girlfredo Bowl

Chicken So Low Mein with Side Salad

Easy Cheesy Noodles

as pasta swap

Why Tofu Shirataki Noodles?

tomatoes

100-calorie portions

60-calorie portions

as sodium swap

Sweet ’n Tangy Tomato Dip/Dressing

Top Ate Reasons This Diet Will Work for You

travel survival guide

in the air

after arrival

before you fly

trigger foods.
See also
food cravings

Tropical Fruit ’n Yogurt Bowl

tuna

Ginormous Salad with Chicken, Turkey, or Tuna

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

Tuna Lettuce Wraps

Tuna Melt with Side Salad

Tuna-Stuffed Egg Whites

turkey

Cheesy Turkey Rollups

Ginormous Salad with Chicken, Turkey, or Tuna

Grab-n-Go Snacks

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

U

Upside-Down Cream Pie

Upside-Down Strawberry Pie

V

Vegetarian Meals and Meatless Alternatives

beef swaps

breakfasts

chicken swaps

lunches and dinners

sodium info

veggies.
See also
specific vegetable

budget tips

Fish or Chicken with Hot Veggies and Salad

Grab-n-Go Snacks

HG-ified Fish or Chicken with Hot Veggies and Salad

high-fiber

high-volume

microwave steaming

mix ’n match veggies ‘n dip

100-calorie portions

Plan-Ahead Ideas!

Sesame-Ginger Salmon & Veggies

60-calorie portions

Veggie 411!

Veggie Egg Mug

Veggie ’n Bean Bowl with Side of Greek Yogurt

Veggie-Packed Egg Mug B-fast

Veggie-rific Salad

vinegar

alternatives

balsamic

Vitalicious VitaTop

vitamin supplements

W

walnuts

water

successful HG dieters on

Water, Water EVERYWHERE

Water with Lemon

weighing/measuring importance

weight maintenance. See also food cravings; ingredient swaps

80/20 Rule

adjusting to

bars/liquor

buffets/salad bars

calorie counting

checking in with yourself (getting on the scale)

coffee shops

concepts

dining out dos and don’ts

emergency snacks

fast food

food expanders

food fakers

go-anywhere advice for dining out

holiday meals

ice cream & frozen yogurt shops

individual calorie needs

office guidelines

party time

portion-control tips

snacking locations

three options

travel survival guide

trigger foods

wine

Y

yogurt.
See also
Greek yogurt fat-free

frozen-yogurt shops

Z

zucchini

Cheesy Faux-tato Skins

as food expander

as pasta swap

Souper-Sized Soup

Veggie ’n Bean Bowl with Side of Greek Yogurt

Also by Lisa Lillien

Hungry Girl:

Recipes and Survival Strategies for Guilt-Free Eating in the Real World

Hungry Girl 200 Under 200:

200 Recipes Under 200 Calories

Hungry Girl 1-2-3:

The Easiest, Most Delicious, Guilt-Free Recipes on the Planet

Hungry Girl Happy Hour:

75 Recipes for Amazingly Fantastic Guilt-Free Cocktails & Party Foods

Hungry Girl 300 Under 300:

300 Breakfast, Lunch & Dinner Dishes Under 300 Calories

Hungry Girl Supermarket Survival:

Aisle by Aisle, HG-Style!

HUNGRY GIRL TO THE MAX!

The Ultimate Guilt-Free Cookbook

Hungry Girl 200 Under 200 Just Desserts:

200 Recipes Under 200 Calories

Hungry Girl: The Official Survival Guides:

Tips & Tricks for Guilt-Free Eating

(audio book)

Hungry Girl Chew the Right Thing:

Supreme Makeovers for 50 Foods You Crave

(recipe cards)

This book is not intended as a substitute for the medical advice of physicians. Before embarking on this or any weight-loss plan, consult a health-care professional. A number of factors influence individual weight loss. Results on the plan may vary.

The author’s references to various brand-name products and services are for informational purposes only and are not intended to suggest endorsement or sponsorship of the author or her book by any company, organization, or owner of any brand.