Bob Harper - Skinny Meals: Everything You Need to Lose Weight-Fast!

This book proposes a program of dietary and nutrition recommendations for the reader to follow. No book, however, can replace the diagnostic and medical expertise of a qualified physician. Please consult your doctor (and, if you are pregnant, your ob/gyn) before making sustained or extensive changes in your diet, particularly if you suffer from any diagnosed medical condition or have any symptoms that may require treatment. A Ballantine Books Trade Paperback Original Copyright 2014 by Bob Harper Enterprises All rights reserved. Published in the United States by Ballantine Books, an imprint of Random House, a division of Random House LLC, New York, a Penguin Random House Company. B ALLANTINE and the H OUSE colophon are registered trademarks of Random House LLC.

L IBRARY OF C ONGRESS C ATALOGING-IN -P UBLICATION D ATA
Harper, Bob.
Skinny meals : everything you need to lose weightfast! / Bob Harper;
photos by Kelly Campbell.
pages cm
Trade Paperback ISBN 978-0-804-17889-1
eBook ISBN 978-0-804-17860-0
1. Weight loss.2. Reducing dietsRecipes.3. Reducing exercises.
I. Title.
RM222.2.H245 2014
613.25dc23 2014001423 Photos by Kelly Campbell Photo styling by Roscoe Betsill www.ballantinebooks.com 246897531 v3.1

H ave you ever read about some celebritys dramatic weight loss and thought how much easier dropping pounds would be if you had the support of a personal chef like so many famous people do? Ever imagined the ease of having someone tell you exactly what to put in your mouth, and when (not to mention shopping and preparing all your food each day)? Well, unless you go hire yourself a live-in chef (cha-ching) or buy a subscription to a frozen-meal delivery service (bland, yuck), this book is as close as you can get to that experience. Ill be your kitchen wizard and motivator, giving you one hundred amazing options for meals that are easy to cook and deliciously satisfyingand that will promote fast weight loss.

Ive made recommendations so you can easily put meals together for a months worth of menus, and Ive even given you week-by-week shopping listsorder from one of those popular grocery delivery services and you wont even have to do the shopping yourself! Dont you feel like a celebrity already? More good news: every Skinny Meals recipe adheres to the nonnegotiable rules for getting to thin that I set out in my book The Skinny Rules. This means that each is rules-abiding in terms of what should go into every meal, and what amounts and kinds of ingredients (protein, carbs, fiber, sodium, etc.), and when. When you eat exclusively from the recipes in this book (or combine them with recipes from The Skinny Rules to give yourself the most possible options), you will be living by my rules for overall daily calories (no recipe in this book has more than 330 calories!), protein, carbs, fiber, sodium, fruits, vegetables, and water. What does all this mean to you in the short term? No more standing in front of the fridge wondering what on earth you should make (and finally saying the hell with it and ordering a massive pizza for delivery). No more calorie counting and worrying about macronutrient combinations (carbs and protein and fat, oh my!). No more confusion! Whether you create your own daily menu combinations or follow the ones Ive supplied, Ill make grabbing breakfast on the fly, packing lunch for the office, snacking, and assembling dinner in a rush much, much easier. Automated, even.

And automation is your friend when you are trying to get rid of bad eating habits and adopt better ones. Automated, however, doesnt mean joyless. It doesnt mean nasty, cardboard-y food. It doesnt mean denying yourself the flavors of the world. My Skinny Meals draw inspiration from Thailand to Louisiana, Hawaii to France, and the Mediterranean to Mexico. Because although having fewer decisions to make around meal prep will help you meet your weight-loss goals, having diverse flavorsall skinnified for your eating pleasurewill make life so much more colorful.

Some of the food in these pages is so scrumptious that you could entertain guests in style without breaking your skinny stride (though obviously youll want to multiply the amount of ingredients by the number of people youll be serving!). With twenty breakfast options, thirty-five lunches, thirty-five dinners, and ten snack recipes, you could mix and match for months and never get bored using my Skinny Meals. I hope youll try any and all that seem even remotely appetizing to youthe more go-to recipes you can develop, the better. Each Skinny Meal recipe you love is one more powerful weapon in your battle against the bulge. Heres to your successful weight loss!

F rom when to eat protein to how much fiber, how to cut back on sodium, and how to splurge, my Skinny Rules are still and always will be your foolproof road map to getting to your healthy weight. They are the rules I teach my private clients and the guidelines I try to pound into the heads of the contestants on The Biggest Loser each season.

I know they work. Ive seen them put to weight-loss action! The science behind why each of the following rules will help you lose weight is explained fully in The Skinny Rules; what follows is a summary to refresh your memory or get you started.

Most of us are chronically underhydrated. That doesnt mean were completely dehydrated and panting for wateryoud know it if that were the case. But underhydrated is perhaps even worse because its something you are likely not aware ofyoure just going about your day, slightly parched and too often quenching your thirst with a soda, juice, or coffee shop concoctionnone of which is what you need. Above and beyond its ability to quench your thirst noncalorically, water has three primary weight-loss benefits: it keeps food moving through the system, it makes you feel full, and it increases your resting energy expenditure, which is your bodys rate of calorie burning while youre doing nothing but sitting around.