Category Archives for Diet Plan

Lose 20 Pounds Quickly With The Military Diet

Lose 20 Pounds Quickly With The Military Diet

There are many different diet plans such as Paleo diet, Atkins diet, Asian Diet, etc… to help you achieve your weight loss goal. Today we’re discussing about a special diet called The Military Diet.

The Military diet is a 3-day diet plan that is becoming more popular nowadays. It claims to make you lose weight for up to 10 pounds after 3 days of having their diet plan.

Lose 20 Pounds Quickly With The Military DietThey have a combination of foods that you have to take in specific amounts for three times in a day.

Some critics say that this is a fad diet because not all foods that are included in the meal plan is completely healthy, like ice cream and hot dogs.

Although that is true, the meals in the military diet are of small proportions. It is better to look at it as something to jump-start your body into eating smaller proportions and slowly incorporating healthier foods.

Some critics also question their claim of losing weight in three days because most of the weight that you will lose are water weight.

Again, that is a fact but the key to actually losing weight is by keeping a low-calorie diet. You must not splurge into burgers and pizza and other junk foods after the three-day military diet.

How To Lose 20 Pounds Quickly With The Military Diet

Note: You are not allowed to take sugar or creamer for your coffee. You may use stevia instead

Day 1

Breakfast:

1/2 Grapefruit – if you do not like grapefruit, they suggest that you take a glass of water with ½ teaspoon of baking soda instead. Do not use orange or any other fruit as a substitute.

1 Slice of Toast

2 Tablespoons of Peanut Butter – if you do not like peanut butter, use sunflower seed butter, bean dip, almond butter, soy butter, pumpkin butter or hummus

A cup of Coffee or Tea (with caffeine)

Lunch:

1/2 Cup of Tuna – you may use tofu, cottage cheese, chicken, or almonds as substitute

1 Slice of Toast

A cup of Coffee or Tea (with caffeine)

Dinner:

3 ounces of any type of meat

1 cup of green beans – you may use spinach, lettuce or tomatoes

Half of a banana

1 small apple

1 cup of vanilla ice cream

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Day 2

Breakfast:

1 egg

1 slice of toast

Half of a banana

Lunch:

1 cup of cottage cheese

1 hard-boiled egg

5 saltine crackers

Dinner:

2 hot dogs (without bun)

1 cup of broccoli – you may use cauliflower, asparagus, or Brussel sprouts as a substitute.

1/2 cup of carrots – you may use parsnip, celery, or beets as substitute

Half of a banana

1/2 cup of vanilla ice cream

Day 3

Breakfast:

5 saltine crackers – you may use rice cake or any gluten free crackers as a substitute.

1 slice of cheddar cheese – you may use ricotta cheese or Greek yoghurt as a substitute.

1 small apple

Lunch:

1 egg (may be cooked however you like)

A slice of toast

Dinner:

1 cup of tuna – you may use tofu, cottage cheese, chicken, or almonds as substitute

Half of a banana

1 cup of vanilla ice cream

Another thing that they do not emphasize is that it does not work in just three days.

asiandiet

Here are the steps that you should do in a month:

Days 1-3 – follow the Military diet plan

Days 4-7 – you may eat anything you want as long as you do not consume more than 1500 calories per day

Days 8-10 – follow the Military diet plan

Days 11-14 – you may eat anything you want as long as you do not consume more than 1500 calories per day

Days 15-17 – follow the Military diet plan

Days 18-21 – you may eat anything you want as long as you do not consume more than 1500 calories per day

Days 22-24 – follow the Military diet plan

Days 25-28 – you may eat anything you want as long as you do not consume more than 1500 calories per day

You can have this kind of diet for as long as you want especially if it works for you. But as you can see, it is not suggested that you do the Military diet for more than three consecutive days.

You can search further online for the blogs of other people who have tried it before doing it yourself.

You must understand that like any other diets, the results vary per individual. your diet prior to doing this may also affect the results.

If you are not eating that healthy and are used to consume big servings of food, you might have more weight loss than an individual who is already on a healthier low-calorie diet.

Besides all the critiques, the Military diet plan is generally not bad for your health because it does not starve you and nor does it suggest that you indulge on unhealthy foods.

In the end, if you want to lose 20 pounds quickly, it is still best to consult with a nutritionist or a dietician. But if you want to experiment this military , you can try this diet yourself.

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Source: http://themilitarydiet.com/military-diet-plan/

Healthy Eating Plan

Healthy Eating Plan And 5 Things You Should Know

Eating healthy is not all about just fruits and vegetables. It has to be a balance between three of the main food groups, which are protein, carbohydrates, and fat.

These food groups provide a good source of energy for your body. There are also some other factors that you must consider for a healthy diet plan and a healthy lifestyle.

5 Tips For An Effective Healthy Eating Plan

Tip #1 – Pick your food source

Types of Carbohydrates

The are two main types of carbohydrates: Complex and Simple Carbohydrates.

sweet potatoes good carbohydratesComplex carbohydrates are foods that are least processed, meaning they are closer to their natural form. Some examples of these foods are brown rice, potatoes, oatmeal, beans, and lentils.

These types of carbohydrates are rich in nutrients and fiber so these types of carbohydrates are your best bet. Plus, these foods require our body to take more time in digesting it, which means it will make you feel fuller and less hungry.

Their counterpart, the Simple carbohydrates are the ones that you should avoid. These carbohydrates have been refined and their natural nutritional contents have been stripped off of them.

Some examples of these are your white rice, white bread, sugars, and other artificial sweeteners. These foods are easily absorbed by the body and will cause sudden spikes in your blood sugar level.

Types of Fats

There are two types of fat that you should know about – The Saturated and Unsaturated fats.

The unsaturated fats are found in salmon, sardines, mackerel, avocados, olive oil, and other nut or plant-based oils.

Studies show that these types of fat are good for your health because these fats help improve metabolism and brain health.

The saturated type of fat are the ones found in margarine, palm oil, and whole milk. These are the types of fat that you can only take in small amounts because increased consumption of saturated fats may lead to an increase in blood cholesterol levels.

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Protein – there is no “bad protein”.

All proteins are good for your diet but there are some that you must take in moderation because they also contain Saturated fats. These are proteins that you get from red meat, eggs, and other dairy products.

You must opt for a plant-based source of protein instead. Seeds, beans, nuts, soy products, and whole grains are only some of the high-protein, plant-based foods that you can take.

You can also choose white meat from chicken and turkey but remember to not eat the skin because their skin also contains fats.

Vegetables

Vegetables healthy diet plan

Yes! Your mom was right! Vegetables are good for you and you should eat them in every meal.

A healthy diet plan must include vegetables. Veggies provide a great deal of vitamins such as A, E and C and a great source of many nutrients, including potassium, folate (folic acid) and fiber.

Choices like spinach, tomatoes, broccoli, and garlic also provide additional health benefits. An excellent reason to eat green as part of your  daily diet is that the risk of many chronic diseases is reduced.

Tip #2 – Stay Hydrated

Water is very important because it helps clean out your body from toxins and it also improves your metabolism. Also, there are times that thirst can be mistaken for hunger.

The proper way of drinking water is to have a glass right after waking up, a glass of water before meals, another glass of water after meals and another glass of water about an hour before you sleep.

Once you have established this routine, you will notice that you will feel less hungry, yet more energized during the day.

Tip #3 – Portion control

Anything in excess is not good for your body and it is known that cutting back on carbohydrates is the best way of losing weight, but drastic changes in your diet would only make you feel weaker and could cause more health problems.

Most researchers agree in the ratio of 40-45% carbohydrates, 30-35% of fat and 25-30% of protein per day. You must make sure that all of your meals meet up to this ratio to maintain a healthy diet.

Healthy Eating Plan

Tip #4 – Time your meals

Breakfast is the most important meal of the day and it is best to have it within the first hour of waking up to boost up your metabolism right away.

It is also advisable to take small amounts of meal every 3-4 hours to maintain your blood sugar levels. It is important to keep you blood-sugar level maintained because a sudden spike will signal your body that you need to consume more food.

When you are hungry, you wouldn’t think of a healthy food right away. This is what cause binge eating.

Tip #5 – Prepare your own food

This is the best way of making sure that you are maintaining a healthy eating plan. You must always be aware of what is entering your body.

If you prepare your own meals, you have full control of the amount of sodium and oil in your food.

You are also capable of counting the calorie contents of your meal rather than getting take-out meals or eating in restaurants where you are not fully aware of the actual contents of your food.

The five tips above are how you can maintain a healthy eating plan. I hope you can now have a better understanding about what is required in your diet. Feel free to share this article!

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Atkins vs Paleo Diet Foods

Atkins vs Paleo – Which One Is Right For You?

There are numerous diet plans in the internet that promises fast results in not time; thus, today we take time to compare two of the most prominent diets plans for you: Atkins vs Paleo. We hope that you will be able to choose the best one that would suit your taste.

Which one should you choose? Paleo or Atkins?

What we did is to list the most prominent features of each diet plan in a very simple manner so it will be easier to compare them as well as to choose the best one in your case.

Paleo Diet (Caveman Diet)

Atkins vs Paleo Diet FoodsTechnically speaking, Paleo diet is based on the customary way of eating of the Paleolithic people also referred to as Cavemen.

The main rule for the Paleo diet is the fact that your diet should only consist of those foods which can be obtained by either gathering or hunting, if it’s not then it should not be part of the diet.

Foods that goes with Paleo Diet

  • Pasture- raised meat
  • Fish and sea foods
  • Eggs
  • Nuts and Seeds
  • Fruits
  • Vegetables
  • Olive oil, coconut oil and other healthy oils (usually as a salad dressing)

Foods that doesn’t go along with Paleo Diet

  • Artificial foods and drinks
  • Genetically modified foods
  • Fruit juices
  • Dairy products
  • Legumes
  • Vegetable oils, and
  • Grains

Meats under Paleo diets are the ones which are grass-fed; in cases that this certain type of meat is out of reach, you can substitute it with organic meats instead.

In addition, peanuts are not considered as nuts, they are legumes, thus it is best to change you most beloved peanut butter with almond butter or any nut butter of your choice.

paleogrubsbook

Atkins Diet ( Delicious Weight loss diet)

This type of diet has been present for years now. The main principle of this Atkins diet is to push the body in resorting to restored body fats by depriving it of quick energy sources, this process is also known as “ ketosis”.

Under this type of diet, you don’t have to feel guilty if you divulge yourself with fatty meals, butters, mayonnaise, full fat dairy products and cheese. One the other hand, Atkins is strict when it comes to carbohydrates limitations and advocate large volume of fruits and vegetable intake.

What to eat under Atkins diet?

Atkins diet is divided into stages: inductions (most restrictive stage with only 20 grams of carbohydrates allowed which should come from low-carbohydrate vegetables), ongoing weight loss, pre-maintenance, and maintenance.

Foods for all stages

  • Non-starch vegetables like mushrooms and greens
  • Cheeses
  • Seasonings and condiments
  • Poultry, beef, bacon, ham, pork, veal, and venison
  • Fish and shellfish
  • Beverages, such as sodas, coffee, fruit sugar or barley

Food for the latter stages

  • Nuts and seeds
  • Berries
  • Legumes
  • Whole grains
  • Whole milk and yogurt
  • Tomato juice and other fruits
  • Starchy vegetables, and
  • Foundation vegetables

You can make your final decision on which among these diets would suit you the best based on your weight loss and fitness goals as well as your favorite food choice. It is highly advisable that you go with the one which you think will fit your goals as well as you will be able to pursue until the end.

Choosing the best diets to lose weight fast is never easy; it is a tough decision to make since the diet that you will go with will be served with utmost of your time and effort so do more research and choose wisely. We hope this Atkins vs Paleo comparison provides enough information to help you make your decision.

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Sources:
Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults – A Meta-analysis – The Journal of the American Medical Association (JAMA)
http://jama.jamanetwork.com/article.aspx?articleid=1900510&tab=cme#Results

Atkins Diet or the Paleo Diet: Which one is for me?
http://www.daimanuel.com/2015/01/22/atkins-diet-or-the-paleo-diet-which-one-is-for-me/

5 Tips For A Healthy Diet Plan For Women

5 Tips For A Healthy Diet Plan For Women

One of the hard things of being a woman is the truth that you need to be at your best as much as possible; and the only way to do this is to feel and look healthier inside-out. That is why you should follow a healthy diet plan for women, tailored to not only to make you look good but also to make you feel good.

Being physically fit will help you feel confident about yourself, plus you will be able to wear the clothes that you really wanted to wear for a very long time, and on a bigger picture, you can also be an inspiration to those who, like you, would want to have a better version of themselves.

Undeniably, health is a primary concern nowadays for most people, especially for women, it is a fact that with the advancement of our generation is the regression of our health due to worsening lifestyle and environmental conditions.

Research also shows that obesity is one of the main problems in the United States nowadays, which is an effect of many factors in our society in the present, including our food environment. In view of this there are now numerous studies as well as articles that advocate healthy diet for women since nothing matters most than a healthy body.

5 Tips For A Healthy Diet Plan For Women

What Makes a Healthy Diet Plan For Women?

Technically speaking, a healthy diet is the one that has a balance formulation all throughout the food pyramid. Here are some tips that will help you with your healthy diet meal plan.

#1. Focus on what’s natural and organic

Locally grown food or even those that are minimally processed ones should be the main stay in your diet; this will lessen the toxics that your body intake as well as reduce the risk of certain diseases.

#2. Eat lots of calcium

Research shows that compared to men, women have a higher risk of developing bone related problems, such as osteoporosis; due to this fact, it is vital for your diet to include a handful of dairy products as well as beans, kale, Brussels sprouts, collard greens and broccoli which are known to be good sources of calcium.

#3. Get an iron boost

A daily dose of iron is essential for women especially if we are to consider the fact that whenever a woman has her menstrual period, her body is losing tons iron with it. Get a boost of iron from iron-rich foods such as dark poultry, lentils, spinach, iron fortified cereals, and red meat.

#4. Go with protein

As we all know, Protein is important not only for women but also for everyone else. Make sure that you will be able to incorporate an ample amount of protein to your healthy diet plan, some of these are: chicken, turkey, dairy products and plant-based protein sources. In cases that you opt to eat red meat, go with the grass-fed ones as compared with the processed meats which are somewhat linked with increased cancer risks.

#5. Prefer complex carbohydrates over simple ones

Let me first draw a line between complex carbohydrates and simple carbohydrates; Complex Carbohydrates are also termed as “good carbs” while Simple Carbohydrates are termed as “bad carbs”.

The logic behind this is that complex carbohydrates are still rich in fiber, thus making the person feel full for a longer period of time; on the other hand, simple carbohydrates are the ones processed to be stripped with their natural fiber and thus have a great contribution to high blood pressure.

Good examples of complex carbohydrates  sources are stone ground whole wheat, whole grain brown rice as well as fruits and vegetables; while Simple carbohydrates sources are white rice, sugary foods and as well as white flour.

Bonus tip: Also include good fats in your diet. Source of good fats can come from nuts, olive oil and coconut oil.

In conclusion, there are still numerous guidelines that might also help you in tailoring your healthy diet plan for women; it will be your task to fully engross your attention and time on this matter. Try to bear in mind that investing for your health is never a waste of time and resources; it is the biggest thing that you need to focus on, because even if you are the wealthiest and the prettiest women on earth, if your health is suffering due to improper foods, everything else in your path will be worthless.

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Sources:

How to Modify the Food Environment: Adam Drewnowski2 and Barbara J. Rolls

http://jn.nutrition.org/content/135/4/898.full.pdf+html

Diet and Nutrition for Women: Eating Right to Look and Feel Your Best

http://www.helpguide.org/

Ways to lose weight fast

5 Ways To Lose Weight Fast On Your Cheat Days

Want To Know The Fun Ways To Lose Weight Fast Even On Your Cheat Day?

Keeping up with a strict diet is very hard so there are days that you should reward yourself. That’s during your cheat days, it’s still hard to avoid worrying that you might ruin your whole plan in an instant.

So here are fun ways to lose weight fast even when you’re on your cheat day. These are desserts and smoothies that you can enjoy without having to worry if they’ll easily spike up your blood sugar levels.

And since they contain very low calories, you might want to include them to your daily meal plans too.

Ways to lose weight fast

5 Low Calorie Desserts And Smoothies – Fun Ways To Lose Weight Fast

#1 – Apple cinnamon whole wheat bread pudding

2 cups low fat milk
4 eggs beaten
2tbsp vanilla extract
¾ cup coconut sugar
1 tsp ground cinnamon
1 apple peeled and chopped
¼ cup raisins
¼ cup dried cranberries

Procedure:

1. In a large bowl, whisk together the low-fat milk, eggs, vanilla extract, coconut sugar and cinnamon until well combined
2. Add the bread, apples, raisins, walnuts, and cranberries. Mix well
3. Transfer the mixture into a lightly greased oven safe casserole. Bake in pre-heated oven at 350 degrees Fahrenheit for 30 minutes or until set.
4. Sprinkle with additional raisins, cranberries, and walnuts on top.

Total calories: 178 calories per serving

Related: Do “Healthy” Foods Force You to Gain Weight?

#2 – Berry Delicious Green Smoothie

Ingredients:

½ cup greens, torn (romaine lettuce, kale, spinach, celery)
½ cup frozen mix berries
½ tsp chia seeds
2 tbsp coconut sugar
½ cup almond milk or soy milk
½ tbsp. vanilla protein powder
4-6 ice cubes

Procedure:

Puree all the ingredients in a blender until smooth
Total calories: 261 calories per serving

#3 – Brown Rice Crispy Treats With Flax Seeds

Ingredients:

8 cups crispy rice cereal
½ cup ground flax seeds
½ cup dried cranberries or raisins
1 cup almond butter or peanut butter
1 cup honey
1 tbsp vanilla extract

Procedure:

1. 1. In a large bowl, combine the crispy rice, flax seeds, and cranberries. Mix well
2. In a saucepan, warm the almond butter and honey over medium heat, stirring constantly. Stir in the vanilla extract
3. Pour the mixture on the crispy rice cereal. Mix well to ensure the cereal is evenly coated with the sticky mixture.
4. Transfer the mixture into a parchment paper lined baking pan and press it down firmly. Chill in the freezer for about 20 minutes to allow the treats to set. Cut into squares.
Total calories: 131 calories per square

#4 – Fruit Kebabs With Chocolate Avocado Dipping Sauce

For the fruit kebab

Ingredients:

4 pcs strawberries, hlled
4 pcs cantaloupe
4 pcs pineapple
4 pcs grapes
4 pcs honeydew melon
4 pcs bamboo skewers

Procedure:

1. Slice the fruits in bute sizes but should not be smaller than an inch to provide space for the barbecue stick
2. Skewer them onto the bamboo stick in any order you prefer
3. Serve with Chocolate Avocado Dipping Sauce

For the Chocolate Avocado Dipping Sauce:

Ingredients:

2 ripe avocados
1 banana (very ripe)
½ cup low-fat milk
1 cup coconut sugar
2 tbsp cocoa powder

Procedure:

Process all the ingredients on a blender until smooth and creamy.
Total calories: 174 calories per serving

#5 – Mango Coconut Chia Pudding

For the pudding (192 calories per serving)

Ingredients:

½ cup coconut milk
½ cup unsweetened almond milk or soy milk
3 tbsp honey
¼ cup chia seeds

Procedure:

1. In a bowl, whisk together the coconut milk, almond milk and honey
2. Stir in chia seeds. Cover the bowl with plastic wrap and allow the seeds to ssoak for at least 2 hours
For the topping (42 calories per serving)

Ingredients:

1 mango peeled, pitted, and sliced into small cubes
4 tsp coconut sugar
1 tbsp water

Procedure:

Mix all the ingredients together and chill in the refrigerator for 20 minutes before serving.

Assembly:

Fill each serving glass with ¼ cup pudding and to with a tablespoon full of mangoes
Total calories: 234 calories per serving

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Source:
The Sexy Chef Cookbook by Rachel Alejandro and Chef Barni Rennebeck

Easy Ways To Lose Weight

2 Easy Ways To Lose Weight (Meal Plans Provided)

Easy Ways To Lose Weight With The Right Meal Plans

If you’ve always been thinking of easy ways to lose weight, we suggest that you should start counting your calorie intake per day. When you know the amount that you want to burn, then it would be easier to find a workout that you can be comfortable with. We have gathered 1600 calorie meals so that you can see how it looks like. You’ll find out that eating healthy can be fun and you don’t need to starve yourself so you lose weight.

 Easy Ways To Lose Weight

1600-Calories Meal Plans For Easy Weight Loss

Meal Plan #1

Breakfast: Scrambled Eggsadilla

Ingredients:

2 tbsp chunky salsa

1 oz Monterey jack cheese, shredded

1 whole wheat tortilla

1 whole egg and 1 egg white

2 tbsp chopped red onion

2 tbsp chopped green pepper

Start by scrambling the eggs with pepper and onion. And then, fold into the tortilla with cheese and salsa.

Total Calories: 330 calories

 Snack:

2 cups cauliflower

1 tbsp olive oil

2 tbsp grated parmesan cheese

Toss together and lightly fry in a pan for 5 minutes. Add salt and pepper to taste

Total Calories: 238

Lunch: Sausage and Lentil Salad

Ingredients:

1 link pre-cooked chicken sausage

½ tsp Dijon mustard

1 tsp garlic powder

1 tsp red wine vinegar

½ bulb fennel finely diced

½ cup cooked lentils

½ apple finely diced

½ stalk celery finely diced

2 cups arugula

1 tsp olive oil

Warm chicken sausage and season with garlic powder in a pan. After that, stir in lentils for 2 minutes. Remove from heat and let it cool a bit then stir in fennel, celery, and apple. Whisk oil, vinegar, and mustard and drizzle over top. Serve over arugula.

Total Calories: 390 calories

Related: Do “Healthy” Foods Force You to Gain Weight?

Snack:

Blend 1 garlic clove, ½ cup roasted red peppers, ¼ cup crumbled feta cheese, and ½ tsp olive oil in a food processor, until smooth. Serve this as dip for half a cup of carrots and half a cup of broccoli

Total Calories: 180 calories

Dinner: Pork with Veggies

Ingredients:

1 pork tenderloin

1 cup steamed green beans

2 tbsp sliced almonds

1 sweet potato (baked)

Sear in an ovenproof skillet coated with cooking spray the pork that is seasoned with salt and pepper. Next, transfer to a 45 degrees Fahrenheit oven for 15 minutes. When done, slice and serve with green beans topped with almonds, and baked sweet potato.

Total Calories: 370 calories

Related: 7 Unique Tips On Losing Weight Fast

Meal Plan# 2

Breakfast: Avocado Egg Boat

½ avocado

1 large egg

1 slice whole wheat toast

½ cup raspberries

Poach the egg and serve over toast. Scoop out avocado and mix with salt and pepper to taste. Serve avocado and raspberries on the side.

Total Calories: 330 calories

Snack:

12 medium strawberries

¾ cup nonfat Greek yogurt

Dip strawberries on yogurt and chill in freezer

Total Calories: 140 calories

Lunch: Summer Squash Bowl

6 oz skinless chicken breast

2 squash, cubed

½ red bell pepper cubed

1 ½ tsp fresh chopped thyme

1 tbsp olive oil

Dash of salt

1 oz crumbled feta cheese

Toss squash and pepper with thyme, olive oil, and salt on a pan. Roast at 400 degrees Fahrenheit for 15 minutes, turning halfway through. Serve topped with grilled chicken and cheese.

Total Calories: 470 calories

*shedding the skin saves you 11 grams of fat, just like that

Related: The Fastest Way To Lose Weight In 3 Weeks

Snack:

1 zucchini, sliced

½ shredded nonfat mozzarella cheese

12 cherry tomatoes halved

Lay the zucchini on an oven pan. Put 2-3 slices of tomato on top and sprinkle the cheese. Warm in 400 degrees Fahrenheit oven for 2 minutes

Total Calories: 150 calories

Dinner: Tropical Seared Scallops

1 tbsp olive oil

1 tbsp lime juice

1 tbsp low-sodium soy sauce

½ pound scallops

½ mango diced

¼ cup diced onion.

Whisk olive oil, lime juice, and soy sauce then divide in half. Use half the mixture to marinate scallops for 10 minutes. Put the mango and onion to the remaining half for salsa. Sear the scallops and serve with salsa.

Total Calories: 410 calories

*this serving of scallops packs 38 grams of protein.

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Sources:

  1. Women’s Health Magazine May 2014 Edition
  2. Women’s Health Magazine July 2014 Edition