By Heather Bainbridge, RD In Oxygen’s May 2010 issue, we gave you 26 easy-to-make recipes that will help you shed fat without losing an ounce of muscle. To round out your meal plan, here are four more recipes to get you slim for summer. 
BREAKFAST: MUSHROOM MEXICAN OMELETTE • In a nonstick skillet, sauté 1/2 tsp olive oil and 10 slices of baby bella mushrooms for 3 minutes on medium-high heat. Whisk 1 whole egg, 2 egg whites, 1 tbsp milk and seasoning (ground black pepper, dried cilantro, garlic powder) to taste. Pour egg mixture into skillet. Once eggs are set, sprinkle 2 tbsp shredded reduced-fat jalapeño cheese on top.
• Flip and cook through.
• Enjoy with 1 toasted whole wheat English muffin, 2 tbsp sliced avocado and 2 cups cubed melon. NUTRIENTS PER SERVING: Calories: 486, Total Fats: 16 g, Saturated Fat: 5 g, Trans Fat: 0 g, Cholesterol: 221 mg, Sodium: 788 mg, Total Carbohydrates: 65 g, Dietary Fiber: 10 g, Sugars: 37 g, Protein: 29 g, Iron: 4 mg Back to top
LUNCH: ASPARAGUS AND RED-PEPPER-PARMESAN OMELETTE • Lightly spray olive oil in a nonstick skillet over medium-high heat. Whisk 1 whole egg, 2 egg whites and 1 tbsp nonfat milk in a small bowl. Pour egg mixture into skillet. Once eggs are partially set, add 1 tbsp diced scallions, 2 tbsp diced red pepper and 4 steamed asparagus spears. Sprinkle 1 tbsp parmesan cheese over top and add 1/2 slice low-fat cheddar cheese. Flip and cook through.
• Enjoy with 1 toasted whole wheat English muffin with 2 tsp light butter and 1 grapefruit. NUTRIENTS PER SERVING: Calories: 453, Total Fats: 15 g, Saturated Fat: 5 g, Trans Fat: 0 g, Cholesterol: 218 mg, Sodium: 759 mg, Total Carbohydrates: 56 g, Dietary Fiber: 7 g, Sugars: 10 g, Protein: 30 g, Iron: 5 mg Back to top
DINNER: BERRY AND MELON ALMANDINE SPINACH SALAD • In small bowl, whisk 1 1/2 tbsp balsamic vinegar, 1 1/2 tsp honey and 1/2 tsp extra virgin olive oil. Toss dressing with 2 cups baby spinach. Add 3/4 cup low-fat no-salt-added cottage cheese, 1/2 cup diced cantaloupe, 1/2 cup sliced strawberries and 1 tbsp slivered almonds.
• Enjoy with 1 mini whole wheat pita. NUTRIENTS PER SERVING: Calories: 370, Total Fats: 8 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 320 mg, Total Carbohydrates: 48 g, Dietary Fiber: 8 g, Sugars: 21 g, Protein: 31 g, Iron: 3 mg Back to top
BONUS DINNER: BAKED HALIBUT WITH LEMON, ZUCCHINI AND GRAPE TOMATOES • In a glass baking dish, add the juice of 1/2 a lemon, a splash of water and 5 oz halibut. Add 1/2 cup grated zucchini, 10 sliced grape tomatoes and 1 diced scallion to dish. Season with sea salt and pepper to taste. Bake at 400°F for 15 to 20 minutes or until done.
• Enjoy with 1 cup or 1 ear steamed corn and 1/2 cup steamed wild rice. NUTRIENTS PER SERVING: Calories: 347, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 45 mg, Sodium: 91 mg, Total Carbohydrates: 44 g, Dietary Fiber: 5 g, Sugars:
6 g, Protein: 36 g, Iron: 3 mg Back to top | 
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