"Lose Your Belly Diet" Family Recipes on a Budget

Playing Recipes Blast Belly Fat…Not Your Budget

 

 

Salmon and Black Bean Dinner Salad 

(4 servings & About $4 per serving)

Ingredients

  • 12-ounce bag of salad greens, such as spring mix
  • 2 cups cooked or canned black beans, drained
  • 1/4 cup thinly sliced red onion
  • 2 cups grape tomatoes, sliced in half
  • 1/2 cup plus 2 tablespoons Cilantro Lime Dressing (see below) 
  • 12 ounces canned salmon, packed in water (or fresh salmon)
  • 1 large avocado, sliced thin
  • 2 tablespoons fresh dill, chopped

Instructions

  1. Toss salad greens, beans, onion, and tomatoes with 1/2 cup salad dressing. 
  2. Top with salmon and avocado. 
  3. Drizzle salmon and avocado with 2 table¬spoons dressing. Sprinkle with dill.

Serving Traker
Superstar Veggies: 3 servings
Protein: 2 servings
Fat: 1 serving

Cilantro Lime Dressing 

(Makes about 8 servings of 2 tablespoons each)

Ingredients

  • 1 cup plain yogurt, plain kefir, or plain drinkable yogurt 
  • 2 teaspoons extra-virgin olive oil 
  • 2 teaspoons fresh lime juice 
  • 1/2 teaspoon freshly grated lime rind 
  • 1 tablespoon fresh cilantro, finely chopped, or more to taste 
  • Salt and freshly ground black pepper to taste

Instructions

  1. Combine all ingredients. Add water if needed to thin to desired consistency.

Serving Tracker
Protein: 0 (contains a fraction of a protein serving, but we’ll consider it 0)
Fat: 0 (contains a fraction of a fat serving, but we’ll consider it 0)

 

 

Hearty Southwestern Chili (Meatless) 

(4 servings & about $3 per serving)

Ingredients

  • 2 tablespoons extra-virgin olive oil 
  • 1 large carrot, diced 
  • 1 onion, diced 
  • 2 cloves garlic, minced 
  • 1 small green bell pepper, diced 
  • 1 jalapeño pepper, seeded and chopped (or use seeds for extra heat) 
  • 2 tablespoons tomato paste 
  • 15-ounce can petite diced tomatoes with juice 
  • 1 jar (16 ounces) picante sauce or salsa (hot or mild)
  • 2 cups cooked or canned kidney beans, drained 
  • 1 cup fresh or frozen corn kernels 
  • 1–2 tablespoons chili powder (to taste) 
  • 1 teaspoon cumin 
  • 2 teaspoons oregano 
  • 4 ounces shredded cheddar cheese

Instructions

 

 

Taco Stuffed Peppers

(4 servings & about $4.75 per serving) 

Ingredients

Instructions

Serving Tracker
Superstar Veggies: 4 servings
Protein: 2 servings
Grains: 1/2 serving

"The Lose Your Belly Diet: Change Your Gut, Change Your Life," is published by Ghost Mountain Books, which is owned, in part, by The Doctors’ Executive Producer.

  1. In a 4-quart saucepan, heat oil over medium heat. 
  2. Add carrot, onion, garlic, green bell pepper, and jalapeño pepper. Cook 3–4 minutes, stirring often. 
  3. Mix in tomato paste and cook for one minute, stirring continuously. Add in tomatoes, picante sauce, beans, corn, chili powder, cumin, and oregano. 
  4. Reduce heat, cover, and simmer 10–15 minutes. 
  5. Divide chili into four bowls. Top with cheese.
    • 4 medium red bell peppers, cut in half from top to bottom, seeds, membranes, and stems removed 
    • Freshly ground black pepper 
    • 1 pound extra-lean ground turkey breast 
    • 1 jar (16 ounces) picante sauce or salsa 
    • 2 cups tomato sauce, divided 
    • 2 tablespoons taco seasoning 
    • 1 cup cooked brown rice or quinoa 
    • 4 ounces shredded Monterey jack cheese
    1. Preheat oven to 375 degrees. Bring a large pot of water to boil. Immerse peppers in boiling water for 3 minutes. 
    2. Drain peppers and discard water. Arrange peppers, open-side up, in a large glass baking dish, sprinkle with black pepper, and set aside. Spray a large skillet with cooking spray. 
    3. Sauté turkey in skillet over medium heat 4–5 minutes, until cooked through. Stir in picante sauce, 1 cup tomato sauce, taco seasoning, and cooked rice or quinoa.
    4. Cook 1–2 minutes, until heated through. Spoon turkey mixture into peppers. Pour 1 cup tomato sauce over all and sprinkle with shredded cheese. 
    5. Bake 15–20 minutes, or until bubbly.