100 Weight Loss Bowls: Build your own calorie-controlled diet plan

by Heather Whinney

Overview

You can lose weight—one bowl at a time.
 
Putting all the food for a meal into one bowl might sound like an odd way to lose weight. But this method creates portion control while also contributing to a balanced diet. Every recipe in this book has a label to denote whether it’s under 300, 400, or 600 calories. Many recipes also have flags to signify whether they’re dairy free, gluten free, or vegan, helping you ensure you’re not going to eat anything that might cause concern.
 
100 Weight Loss Bowls includes these features:
• 100 delicious recipes for breakfast, brunch, portable meals, quick meals, and comfort food
• Different kinds of bowls, including pho, grain, smoothie, rice, poke, acai, and Buddha
• Expert advice on how to build meal plans to help you meet your weight loss goals
 
Because 100 Weight Loss Bowls contains a variety of recipes—such as fruit and oatmeal, fish and rice, and noodles and vegetables as well as recipes inspired by international cuisine—you might never need to eat from a plate again!

Product Details

ISBN-13:	9781465461599
Publisher:	DK
Publication date:	01/10/2017
Pages:	192
Product dimensions:	7.60(w) x 9.10(h) x 0.60(d)

About the Author

Heather Whinney is an experienced home economist, cookbook writer, and food stylist. She has served as the food editor for several national magazines in England and the United States. She's the author of Cook Express and The Gluten-Free Cookbook (both by DK Books), and she was also the cookery school manager at Cordon Vert in England, where she developed her love of writing recipes.

Table of Contents

Ready, set, bowl! 6

Why eat from a bowl? 8

What makes a nutritious weight loss bowl? 10

Target your daily calorie intake 12

Creating your weight toss plan 14

Supporting your weight loss plan 16

Planning and prepping 18

Bowl boosters 20

Bonus recipes: Soybean & wasabi dip; oil-free hummus; roasted tomato salsa; sriracha sauce; skinny ranch dressing; kale pesto 22

Quick-start breakfasts 23

300 Cals: Blackberry & banana smoothie with kiwi & papaya 36

400 Cals: Oat & quinoa porridge with cinnamon & banana 38

Buckwheat & honey porridge with kiwi, mango & goji berries 42

Oat & almond milk porridge with grapefruit & cocoa powder 38

Quinoa & honey porridge with strawberries & papaya 42

Buckwheat & acai powder with pumpkin seeds & fig 47

Oat, orange & carrot smoothie with almonds & chia seeds 50

Date & cocoa powder smoothie with apricots & chia seeds 53

600 Cals: Oat & almond granola with yogurt & blueberries 34

Spinach & matcha smoothie with silken tofu & cashews 36

Oat & coconut milk muesli with apple & raspberries 40

Cocoa & quinoa porridge with strawberries & flaxseeds 41

Kale & orange smoothie with pumpkin seed granola 44

Oat & cinnamon porridge with pear & almonds 46

Matcha & banana smoothie with almonds & strawberries 48

Oat & acai porridge with blackberries & hemp seeds 52

Weekend brunch 54

300 Cals: Miso & cabbage broth with tofu & wakame 70

Kale & scrambled tofu with tomato & mushrooms 73

Mexican scrambled eggs with tomatoes & spinach 78

400 Cals: Sweet potato & cabbage hash with green & red onions 62

Vermicelli noodles & while fish with red chili pepper salsa 67

Mackerel & curried rice with tomatoes, peas & egg 68

Nasi qoreng with spinach & poached egg 79

600 Cals: Rice & poached haddock with pineapple salsa & spinach 56

Corn & red bell pepper fritters with tomatoes, avocado & dates 58

Sweet potato fritters with bean sprouts & onions 60

Sardines & roasted tomatoes with spinach, avocado & apple 61

Red Lentils & cherry tomatoes with spinach & avocado 64

Quinoa & sweet potatoes with jeweled yogurt 66

Vietnamese pancake with shrimp & bean sprouts 72

Mackerel & potato hash with lemon & harissa yogurt 74

Tomatoes & rainbow rice with red chili pepper dressing 76

Meals to go 80

300 Cals: Green lentils, tomatoes & basil with feta & pickled red onion 82

Vermicelli rice noodles & peas with spinach & wasabi dressing 88

Green tea soba noodles & trout with fennel & carrot salad 90

Smoked trout & watermelon with ginger & garlic dressing 94

Vermicelli noodles & crabmeat with chipolle & honey dressing 96

No-cook veggie stir fry with rice vinegar dressing 108

Caleriac sour slaw with almonds & Edam cheese 112

400 Cals: Shrimp & quinoa with kiwi salsa & soy sauce dressing 86

Smoked salmon & rice sushi with wasabi dressing & spinach 92

Brown rice, crabmeat & fennel with radishes & pink grapefruit 99

Chicken & black-eyed peas with spicy yogurt dressing 100

Shrimp & curried green lentils with cashew & cilantro dressing 102

Wheatberries & carrot with lime pickle relish & papaya 105

Brown rice & sashimi tuna with carrot & watermelon 117

600 Cals: Quinoa & chickpeas with tomatoes & papaya 86

Brown rice & peas paella with tomatoes & shrimp 87

Carrot & cucumber noodles with cilantro & almonds 93

Salmon & bean sprouts with cucumber relish & mango 98

Chicken & sugar snap peas with red chili pepper dressing 104

Vegan sushi Buddha bowl with brown rice & nori 106

Lentils, mint, & blueberries with fava beans & beets 110

Rainbow slaw with wasabi dressing & trout 111

Soba noodles & mackerel with peppered dressing & beets 114

Vegan sushi & brown rice with miso & soy sauce dressing 116

Speedy bowls 118

300 Cals: Squid, carrot & cucumber with saifron dressing 120

Tuna steak & cannellini beans with chicory & citrus dressing 122

Hot & sour pork tenderloin with quinoa & steamed bok choy 146

Zucchini & carrot spaghetti with cherry tomato sauce 148

400 Cals: Bulgur wheat & tomatoes with tahini dressing & chickpeas 126

Green lentils & sour cherries with cucumber & zucchini 138

Ginger & soy sauce brown rice with tofu & sugar snap peas 139

Spelt & roasted cauliflower with sumac dressing & spinach 141

Salmon & bok chuy with ginger rice & pineapple 150

600 Cals: Gazpacho salad with hot sauce dressing 124

Squash & chipotle beans with tomatoes & baked egg 127

Smoked mackerel & cabbage with orange & miso dressing 128

Kale & poached salmon with red bell pepper & garlic salsa 129

Turkey & herb tabbouleh with lemon dressing & pislachios 130

Green lentils & brown rice with tomato & chili pepper salsa 131

Turkey, mango & zucchini with corn & avocado salsa 132

Turkey, quinoa & brown rice with coconut & pineapple 134

Roasted cauliflower couscous with raisin salsa & tahini dressing 136

Spell, kale & broccoli with lima beans & peas 140

Seared tuna & edamnme with ginger dressing & citrus Iruits 142

Grilled squid & fennel with tomato guacamole 143

Chicken oyakodon with jasmine rice & egg 144

Eggplant & tofu with green bean relish 151

Relaxing bowls 152

300 Cals: Brown rice, cilantro & mint with asparagus & fava beans 160

Poached lemongrass chicken with shiitake mushrooms 164

Spring vegetable pho with vermicelli noodles 176

400 Cals: Quinoa, zucchini & peas with Dijon mustard dressing 156

Red rice & quinoa with mango & mushrooms 158

Turkey meatballs & noodles with tahini & honey dressing 174

Soba noodles & steamed kale with sesame seed dressing 175

Zucchini & saffron chicken with green Lentils & green beans 178

Proceed, quinoa & eggplant with harissa & mint yogurt dressing 180

Peppered tuna & sweet potato with Dijon mustard dressing 182

600 Cals: Pickled herring & cranberries with horseradish dressing & rice 154

Quinoa & chickpeas with lemon & tofu dressing 159

Bulgur wheal & roasted carrots with beet & almond pesto 162

Brown nee & sweet potato with tomato & kidney bean salsa 166

Bulgur wheat & chickpeas with lemon & mint dressing 167

Black-eyed peas & squash with avocado & yogurt dressing 168

Spiced freekeh & quinoa with chickpea & spinach balls 170

Korean beef, quinoa & rice with pickled red cabbage 172

Roasted fennel & sea bass with Dijon mustard dressing 183

Rod rice & roasted squash with mint dressing, almonds & kale 184

Brown rice & sea bass poke with avocado, mango & nori 186

Index 188

About the Author/Acknowledgments 191

Credits 192