3:10:00 AM
Put your breakfast to work: A morning meal with the right combination of healthy fats, carbohydrates, and proteins can jump-start your weight loss for the rest of the day. Take these three recipes from The Fat Cell Solution, a new weight loss plan formulated to break the cycle of hunger to help you lose the pounds for good.
Unlike low-fat, low-calorie diets—which cause your fat cells to store too many calories as your body goes into starvation mode—the wholesome meals below lower your insulin level. As a result, your fat cells don't hoard excessive amounts of glucose, fatty acids, and other calorie-rich substances that circulate in your blood. That means your body's accessible level of fuel remains high for hours after your last bite.
If you eat like this on a consistent basis, you'll actually start to reprogram your fat cells. Your metabolism will run better, hunger and cravings will subside, and you'll prime your body for weight loss. Get started with the following recipes.
(And for a full 3-phase diet plan, check out The Fat Cell Solution. You’ll learn how to satisfy your appetite, retrain your fat cells, and maintain your weight loss for good.)
Makes 4 waffles
PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
TOTAL TIME: 30 minutes
Waffles
1 cup garbanzo-fava or garbanzo bean flour
⅛ teaspoon salt
¾ teaspoon baking soda
1 egg, separated
1 cup plain whole-milk Greek yogurt
¼ cup unsweetened soy or almond milk or whole milk
¼ cup neutral-tasting oil, such as high-oleic safflower or avocado oil, plus more for brushing waffle pan
½ teaspoon pure vanilla extract (no sugar added)
1 cup garbanzo-fava or garbanzo bean flour
⅛ teaspoon salt
¾ teaspoon baking soda
1 egg, separated
1 cup plain whole-milk Greek yogurt
¼ cup unsweetened soy or almond milk or whole milk
¼ cup neutral-tasting oil, such as high-oleic safflower or avocado oil, plus more for brushing waffle pan
½ teaspoon pure vanilla extract (no sugar added)
Fruit Sauce
3 cup frozen blueberries, strawberries, or cherries
1 tablespoon water
3 cup frozen blueberries, strawberries, or cherries
1 tablespoon water
Whipped Cream
¼ cup heavy cream
¼ cup heavy cream
Make the waffles
1. Preheat a waffle iron. Combine the flour, salt, and baking soda in a large bowl. In another bowl, whisk together the egg yolk, yogurt, milk, oil, and vanilla. Stir the wet ingredients into the dry ingredients until well combined. Batter should be thick like a muffin or cake batter.
1. Preheat a waffle iron. Combine the flour, salt, and baking soda in a large bowl. In another bowl, whisk together the egg yolk, yogurt, milk, oil, and vanilla. Stir the wet ingredients into the dry ingredients until well combined. Batter should be thick like a muffin or cake batter.
2. Beat the egg white with a whisk or the whisk attachment of an immersion blender until it forms soft peaks. Gently fold the egg white into the batter.
3. Brush the waffle iron with oil. Spoon ½ cup of batter per waffle into the waffle iron (or follow the manufacturer’s instructions).
4. Cook until the waffles are golden, about 2 minutes or according to the manufacturer’s instructions. Serve immediately, or keep warm in the oven on the lowest temperature until the rest of the waffles are done. Cover with a kitchen towel to prevent them from drying out.
Note: Gluten-free batters like this one need to be thick in order to hold their structure when cooked. Adding liquid to make it look more like a typical, pourable pancake batter will make the center soggy and undercooked.
Make the fruit sauce
Place the fruit and water in a small saucepan. Cover and cook over medium-low heat until soft and warm. Pour the mixture into a widemouthed glass mason jar or deep cup. Using an immersion blender, gently puree the berries.
Place the fruit and water in a small saucepan. Cover and cook over medium-low heat until soft and warm. Pour the mixture into a widemouthed glass mason jar or deep cup. Using an immersion blender, gently puree the berries.
Make the whipped cream
Pour the heavy cream into a deep bowl. Whip with the whisk attachment on an immersion blender until the cream forms soft peaks. Serve immediately or store in the refrigerator until ready to use.
Pour the heavy cream into a deep bowl. Whip with the whisk attachment on an immersion blender until the cream forms soft peaks. Serve immediately or store in the refrigerator until ready to use.
Serve each hot waffle with about ⅓ cup fruit topping and 3 tablespoons whipped cream per serving.
NUTRITION (per serving): 406 cal, 12 g protein, 29 g carb, 5 g fiber, 28 g total fat
Serves 2
PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
TOTAL TIME: 30 minutes
6 eggs
¼ cup grated Asiago cheese
¼ teaspoon salt
1 teaspoon extra-virgin olive oil
1 small onion, minced
1 red bell pepper, cored, seeded, and cut into thin strips
2 slices Canadian bacon, finely chopped
4 cup baby spinach
¼ cup grated Asiago cheese
¼ teaspoon salt
1 teaspoon extra-virgin olive oil
1 small onion, minced
1 red bell pepper, cored, seeded, and cut into thin strips
2 slices Canadian bacon, finely chopped
4 cup baby spinach
1. Preheat the oven to 350 degrees. Whisk together the eggs, cheese, and salt in a medium bowl.
2. In a large, ovenproof skillet over medium heat, warm the oil. Add the onion, pepper, and bacon, and cook for 4 minutes or until browned. Add the spinach and cook, stirring, for 1 minute, or until the spinach is wilted. Pour in the egg mixture and cook for 2 minutes, or until the bottom of the frittata starts to set.
3. Place in the oven and bake for 10 minutes or until fully set.
NUTRITION (per serving): 339 cal, 30 g protein, 15 g carb, 4 g fiber, 22 g total fat
Serves 1
PREP TIME: 5 minutes
TOTAL TIME: 5 minutes
TOTAL TIME: 5 minutes
3 tablespoons heavy cream or canned coconut milk
⅓ cup unsweetened almond or soy milk or whole milk
1½ tablespoons almond butter or peanut butter
5 tablespoons 100% whey protein powder (no sugar, flavors, or artificial ingredients added)
½ cup frozen blueberries, cherries, or strawberries
½ ripe pear (or ½ cup frozen berries of any type)
⅓ cup unsweetened almond or soy milk or whole milk
1½ tablespoons almond butter or peanut butter
5 tablespoons 100% whey protein powder (no sugar, flavors, or artificial ingredients added)
½ cup frozen blueberries, cherries, or strawberries
½ ripe pear (or ½ cup frozen berries of any type)
Place all the ingredients in a blender and blend until smooth, about 30 seconds. Serve immediately. If the shake is too thick, try adding the cream at the end, after the other ingredients are well blended.
NUTRITION (per serving, approximate): 500 cal, 29 g protein, 32 g carb, 8 g fiber, 31 g fat
These recipes come from Prevention’s The Fat Cell Solution. The cutting-edge plan will naturally retrain your fat cells to release excess calories. It’s backed by decades of research and hundreds of test subjects. Get your copy today!
