The Ultimate Volumetrics Diet电子书

Cover

Title Page

Dedication

Contents

Introduction

The Ultimate Volumetrics Diet

Week 0 Getting Started

Week 1 Calorie Density Basics

Week 2 More on Calorie Density

Week 3 Portion Size: When Bigger Is Better

Week 4 Putting Together Satisfying Meals

Week 5 Building Your Meal Around Vegetables and Fruits

Week 6 Make Meals More Satisfying with Protein and Fiber

Week 7 Managing Fat and Sugar: Strategies for Enhancing Flavor

Week 8 To Snack or Not to Snack, That Is the Question

Week 9 Rethinking What You Drink

Week 10 Eating Away from Home

Week 11 Your Personal Environment

Week 12 Maintaining Your Volumetrics Lifestyle

Your Personal Ultimate Volumetrics Diet Plan

Ultimate Volumetrics Recipes

Your Volumetrics Recipes

Breakfast—Pancakes and French Toast

Cherry-Vanilla French Toast

Cornmeal Pancakes with Cinnamon Apples

Light as a Feather Pancakes with Berry Sauce

Breakfast—Eggs

Fajita Breakfast Burrito

Greek Frittata

Vegetable Denver Omelet

Breakfast—Parfaits

Berry Parfait

Peach Melba Parfait

Greek Apple Parfait

Breakfast—Muffins and Breads

Apple Oatmeal Muffins

Pumpkin Cranberry Bread

Blueberry Lemon Breakfast Loaf

Soups and Salads—First Course Soups

The Volumetrics Soup

Chilled Cucumber and Summer Vegetable Soup

Red Lentil Soup

Soups and Salads—Main Course Soups

Caribbean Bean and Squash Soup

Vegetable Barley Soup

Chicken Tortilla Soup

Soups and Salads—First Course Green Salads

Classic Spinach Salad

Mixed Greens with Strawberries, Pears, and Walnuts

Baby Arugula Salad

Soups and Salads—Vegetable Salads

Asian Sesame Slaw

Spicy Lentil Salad

Asparagus with Tarragon-Mustard Vinaigrette

Soups and Salads—Main Course Salads

Rainbow Chef’s Salad

Chili-Rubbed Steak on a Deconstructed Guacamole Salad

Salade Niçoise

Main Course—Salad Sandwiches

Tuna-Apple Salad Sandwich

Egg and Veggie Salad Sandwich

Chicken Salad Sandwich

Main Course—Sandwiches

Chicken Caesar Panini

Hummus and Veggies: My Go-to Sandwich

Zesty Roast Beef and Veggie Pocket

Main Course—Pizzas

Very Veggie Pizza

Hawaiian Pizza

Pesto Pizza with Chicken and Vegetables

Main Course—Pastas

Volumetrics Spaghetti Bolognese

Diane’s Basil Shrimp and Pasta

Creamy Pork Tenderloin with Mushrooms over Egg Noodles

Main Course—Meatless Pastas

Pasta Tricolore

Pasta with Exploding Tomatoes and Arugula

Melissa’s Leek Lasagna

Main Course—Stir-Fry Entrées

Chicken-Broccoli Stir-Fry with Water Chestnuts and Carrots

Pork Stir-Fry with Asian Cabbage and Red Pepper

Spicy Tofu with Peppers and Snow Peas

Main Course—Stews

French Beef Stew

Couscous with Middle Eastern Vegetable Stew

Irish Lamb Stew

Main Course—Comfort Foods

Volumetrics Gumbo

Enchilada Casserole

Baked Potato with Black Bean and Pepper Salsa

Main Course—Poultry Entrées

Volumetrics Chicken Cacciatore

Turkey Piccata with Broccoli

Jennifer’s Orange Chicken

Main Course—Protein Packet Entrées

Steak and Onions in a Packet

Chicken and Seasonal Tomatoes in a Packet

Asian Salmon in a Packet

Main Course—Seafood Entrées

Crab-Asparagus Quiche

Anne’s Sea Scallops with Radishes and Spring Onions

Greek Tilapia Fillets with Olives and Oregano

Main Course—Grilled Dishes

Korean-Style Steak Fajitas

Chicken and Zucchini Skewers with Peanut Dipping Sauce

Persian-Style Grilled Vegetables

Main Course—Chilis

Volumetrics Chili con Carne

Juliet’s Vegetarian Chili

White Turkey Chili

Side Dish—Grain Salads

Quinoa Tabbouleh Salad

Kim’s Black Bean and Barley Salad

Wheatberry Salad

Side Dish—Vegetables

Asian Green Beans

South-of-France Ratatouille

Grilled Portobello Mushroom Caps

Sweet Potato Casserole

Balsamic-Glazed Carrots

Roasted Diced Fall Vegetables

Side Dish—Mixed Vegetable Salads

Lemony New Potato Salad

Creamy Broccoli-Feta Salad

Succotash Salad

Side Dish—Rice

Squash Risotto

Cauliflower Rice

Volumetrics Vegetable Fried Rice

Party Dishes

Jennifer’s Buffalo Party Dip

Crudités with Cilantro-Lime Ranch Dip

Chicken Breast Strips with Smoky Orange Dipping Sauce

Potluck Dishes

Melissa’s Peanut-Udon Salad

Volumetrics Macaroni and Cheese

Asian Chicken Salad

Snacks—Dips

Volumetrics Spinach-Artichoke Dip

Apple–Goat Cheese Dip with Endive Leaves

Kim’s Cantina Night Bean Dip

Snacks—Finger Foods

Roasted Eggplant and Fennel Caponata

Zesty Vegetable Pinwheels

Tomato and Mozzarella Mini Sticks

Snacks—Festive Fare

Spinach-Cheese Balls

Curried Chicken Lettuce Cups

Marinated Mushrooms

Desserts—Cakes

Chocolate Chip-Zucchini Squares

Banana Cake

Alex’s Three-Layer Carrot Cake

Desserts—Fruit Desserts

Ginger Apple Crumble

Peach Bread Pudding

Pear Cranberry Strudel

Desserts—Fruit Salads

Red, Black, and Blue Berry Medley

Holiday Balsamic Grape Salad

Retro Melon Ball Trio

Appendix

Modular Food Lists

Suggested Food Group Servings

Kitchen Conversion Charts

Selected References

Index

Acknowledgments

About the Author

"Books by Barbara Rolls, Ph.D."

Credits

Copyright

About the Publisher