Ed Jackson - The Complete Idiots Guide to 200-300-400 Calorie Meals

A member of Penguin Group (USA) Inc. ALPHA BOOKS Published by Penguin Group (USA) Inc. Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) Penguin Books Ltd., 80 Strand, London WC2R 0RL, England Penguin Ireland, 25 St. Stephens Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi110 017, India Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England Copyright 2012 by Heidi Reichenberger McIndoo and Ed Jackson All rights reserved.

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For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240. THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc. ISBN: 978-1-61564-259-5
Library of Congress Catalog Card Number: 2012930858 14 13 12 8 7 6 5 4 3 2 1 Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 12-1 shows that the first printing occurred in 2012. Printed in the United States of AmericaNote: This publication contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subject matter covered.

It is sold with the understanding that the authors and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The authors and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs. Publisher:Marie Butler-KnightAssociate Publisher:Mike SandersExecutive Managing Editor:Billy FieldsExecutive Acquisitions Editor:Lori Cates HandSenior Development Editor:Christy WagnerSenior Production Editor:Kayla DuggerCopy Editor:Amy LeporeCover Designer:Kurt OwensBook Designers:William Thomas, Rebecca BatchelorIndexer:Johnna VanHoose DinseLayout:Ayanna LaceySenior Proofreader:Laura Caddell ALWAYS LEARNING PEARSON To the three people I enjoy cooking for and with the most: Sean, Laila, and Colin. Publisher:Marie Butler-KnightAssociate Publisher:Mike SandersExecutive Managing Editor:Billy FieldsExecutive Acquisitions Editor:Lori Cates HandSenior Development Editor:Christy WagnerSenior Production Editor:Kayla DuggerCopy Editor:Amy LeporeCover Designer:Kurt OwensBook Designers:William Thomas, Rebecca BatchelorIndexer:Johnna VanHoose DinseLayout:Ayanna LaceySenior Proofreader:Laura Caddell ALWAYS LEARNING PEARSON To the three people I enjoy cooking for and with the most: Sean, Laila, and Colin.

And to my mom, for her tireless support. HeidiTo Cicely, my best fan. Ed

Over the years, countless diets have promised quick and lasting weight loss. Those wishing to whittle down their waistlines have been told to cut out carbs, cut out fat, eat only cabbage soup, eat only one meal a day,the list goes on and on. Most of these diets are unhealthy, requiring elimination of an entire food group or food type, which could lead to missing out on essential nutrients. Some encourage very low calorie intakesa setup for failure because they slow down your metabolism, training your body to survive on fewer calories and making weight loss even more difficult.

Very-low-calorie diets also arent practical in the long term because they leave you feeling frequently hungry and result in overeating and bingeingagain, a setup for failure. So is there a method to lose weight successfullyand keep it off? Yes! And it doesnt require making drastic changes that are difficult to maintain, cutting out your favorite foods, or subsisting on only steamed veggies and tofu. In fact, including your favorite foods is one of the tricks to losing weight and keeping it off! To lose pounds, and not find them again and again, you need to adopt new eating habits that you can live with. That means finding ways to fit your favorite foods, even if theyre less than healthy, into your eating plan. It means gradually making small changes in your habits instead of overhauling everything all at once. Successful weight loss requires cutting your calorie intake enough to lose 1 to 2 pounds a week but not so much that youre depriving your body of necessary energy and nutrients.

And finally, to shed pounds and keep them off, you need to have an arsenal of delicious, nutritious, and moderate-in-calorie meals and snacks to enjoy throughout the day. Luckily for you, all of these concepts are explained in the following pages to get you well on your way to a healthier weight. To help you out a bit when youre selecting recipes to try, weve organized the recipes in each chapter by calorie content. The lowest-calorie recipes are in the beginning of the chapter, and the calorie level increases as you go toward the end of the chapter. How This Book Is Organized This book is divided into five parts: , gives you the basics of healthy eating, including the nutrients your body requires and tips for figuring out your calorie needs. We explain how to create a balanced meal and what kitchen staples you should always have on hand to make doing so easier.