Betty Johnson - Shred Diet Recipes Made Simple: 50 Surprisingly Simple Recipes following Ian K Smiths six week cycle Shred Diet plan

50 Surprisingly Simple Recipes following IanK Smith's six week cycle Shred Diet plan ~~~ Smashwords Edition Copyright 2014 by Betty Johnson. All rightsreserved. Smashwords Edition, License Notes This ebook is licensed for your personalenjoyment only. This ebook may not be re-sold or given away toother people. If you would like to share this book with anotherperson, please purchase an additional copy for each recipient. Ifyoure reading this book and did not purchase it, or it was notpurchased for your use only, then please return to Smashwords.com and purchaseyour own copy.

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Publishers Notes Disclaimer This publication is intended to providehelpful and informative material. It is not intended to diagnose,treat, cure, or prevent any health problem or condition, nor isintended to replace the advice of a physician. No action should betaken solely on the contents of this book. Always consult yourphysician or qualified health-care professional on any mattersregarding your health and before adopting any suggestions in thisbook or drawing inferences from it. The author and publisher specificallydisclaim all responsibility for any liability, loss or risk,personal or otherwise, which is incurred as a consequence, directlyor indirectly, from the use or application of any contents of thisbook.

Any and all product names referenced withinthis book are the trademarks of their respective owners. None ofthese owners have sponsored, authorized, endorsed, or approved thisbook. Always read all information provided by themanufacturers product labels before using their products. Theauthor and publisher are not responsible for claims made bymanufacturers. Dedication This book is dedicated to my mom, who cooksme delicious dinner every day. Week 1 This week is basically an introduction to the6-week shred diet.

This week mainly focuses on learning the conceptof shred diet. It helps to learn different techniques used in shreddiet like spacing between meals, what to eat at snacks time and howto tackle hunger with low calorie and low fat food. The recipes in this section are a completediet for the first week. It contains some drinks, salads, soups andcomplete meals. This will surely help you to adopt this diet. Itwill provide you a guideline about planning your diet andmeals.

Meal 1: South Western Omelet Introduction: This south western omelet makes a healthy anddelicious breakfast. Red beans and cheddar cheese are combined in aunique and mouth-watering way to fulfill your taste and healthneeds. Preparation Time: 10 minutes Cooking Time: 10 minutes Serves: 2 persons Ingredients 1. 4 egg whites 2. teaspoon sea salt 3. 2 tablespoons chopped fresh parsley 5. 1 ounce low fat cheddar cheese 6. cup canned red beans, rinsed anddrained 7. 2 tablespoons bottled salsa 8. 1 tablespoon olive oil Procedure 1. 1 tablespoon olive oil Procedure 1.

In a bowl, add egg whites and beat untillight. 2. Add in sea salt, scallions and parsley andmix well. 3. In another bowl, combine cheddar cheese,red beans and salsa and set aside. 4.

Add the olive oil in a non-stick pan andheat. 5. Add in egg mixture and cook for 2-3minutes. 6. Flip the omelet with a spatula and add thecheese and beans mixture on top. 7.

Fold the omelet covering the cheesemixture. 8. Cook for 3 minutes until cheese melts. 9. Remove to a plate and serve. Calorie Count: 251 per serving.

Meal 2: Blueberry Pancakes Introduction: These blueberry pancakes are light, fluffyand delicious. Pancakes are always amazing in breakfast, but whenthese pancakes are stuffed with blueberries they taste great. Youwill love having them. Preparation Time: 15 minutes Cooking Time: 10 minutes Serves: 4 persons Ingredients 1. 1 cup whole wheat flour 2. teaspoon salt 4. cup low fat plain yogurt 5. cup low fat milk 6. 2 tablespoons unsalted olive oil 7. 3 egg whites 8. cup blueberries Procedure 1. cup blueberries Procedure 1.

Whisk together flour, oats and salt in abowl. 2. In another bowl, add yogurt, milk, almondoil and egg whites and beat until well combined. 3. Gradually add into the flour mixture andmix well. 4.

Add in blueberries and divide evenly. 5. Grease a non-stick pan with a cookingspray and heat. 6. Drop some of the mixture into the pan. 7.

Cook for 3-4 minutes, flip and cook fromthe other side for 3 minutes again. 8. Remove from the heat and repeat for theremaining mixture. Calorie Count: 263 per serving. Meal 3: Chicken Noodle Soup Introduction: Soups are a wonderful food anytime of the dayin any season. They are a great source of energy and nutrients.Chicken noodle soup is a classic hit.

It gets the energy from thechicken and is enough to fulfil your hunger because of thenoodles. Preparation Time: 20 minutes Cooking Time: 30 minutes Serves: 3 persons Ingredients 9. cup water 10. 1 cup egg noodles 11. 1 tablespoon olive oil 12. cup celery, chopped 14. 1 cup boneless chicken breasts,boiled 15. cup carrots, sliced 16. 1 cup of vegetable stock 17. teaspoon basil 18. teaspoon oregano 19. teaspoon salt Procedure 1. teaspoon salt Procedure 1.

In a skillet, add water and noodles andbring to a boil. 2. Cook for 8-10 minutes. 3. Remove to a bowl and drain. 4.

Add olive oil into the same pot andheat. 5. Add in onions and celery and cook for 2minutes. 6. Shred the chicken and add into the potwith carrots, vegetable broth, basil, oregano and salt and mixwell. 7.

Add in noodles and cook until it startsboiling. 8. Cook for 15 minutes on low heat. 9. Remove from the heat and serve. Calorie Count: 216 per serving.

Meal 4: Banana Berry Smoothie Introduction: This is an amazing blend of banana andblueberries in a healthiest way. This smoothie is full of nutrientsand vitamins which keeps your energy level high throughout theday. Preparation Time: 5 minutes Cooking Time: 0 minutes Serves: 1 person Ingredients 1. 1 cup frozen blueberries 2. Half frozen banana 3. cup low fat plain yogurt Procedure 1. cup low fat plain yogurt Procedure 1.

Add blueberries, banana, pineapple juiceand yogurt and blend until smooth. 2. Pour into glass and serve. Calorie Count: 184 per serving. Meal 5: Pineapple Parfaits with Raspberries Introduction: These colorful, delightful and deliciousparfaits are fun to eat before the evening time or at snacks time.They can be made in no time with some refreshing fruits. 1 cup non-fat peach yogurt 2. cup strawberries, sliced 3. cup frozen pineapple chunks Procedure 1. cup frozen pineapple chunks Procedure 1.

Divide cup yogurt into two glasses. 2. Add pineapple chunks on yogurt. 3. Top with strawberries and serve. Calorie Count: 91 per serving.

Meal 6: Grilled Chicken with Avocado Salad