2011

dıet
Erase 8 pounds!
Your path to a new body starts here: Drop a size, ditch the muffin top, get leaner legs and flat,
flawless abs—you can do it! Say hi to your secret get-sleek weapon, Jillian Michaels, a
one-woman powerhouse with a proven track record of helping others realize their better-body
goals. Now she created this drop-pounds plan to transform you. Photographs by Larsen & Talbert

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score am u lose.
styling, Lida Moore Musso; hair, David Keough for Redken; makeup, Joanna Schlip for Red Carpet Kolour; prop styling, Dane Holweger. see get-it guide.

as yo

click!
Want more?
Go online for Jillian’s
free bonus materials:
l  ore delicious recipes
M
l Daily food and fitness
logs and stick-with-it tips
l A free video of Jillian

demonstrating all her

moves. Find it now at
JumpStartDiet.com.

part part

1 Eat up and lose! 2 Sculpt and sizzle!

l  east on 73 whip-up-quick, feel-full dishes—
F l  lim with three fun cardio plans that burn crazy
S
no skimpy meals or deprivation here. calories (see page 86), plus a bonus fourth option
In fact, on Jillian’s plan, snacks and dessert you’ll find at JumpStartDiet.com.
are not only included, they’re required. l Carve the sexy shape you covet with easy yoga- Let’s
l Focus on foods that rev your metabolism, helping inspired moves that firm you from top to bottom. go!
you lose more, more, more! That’s the beauty of l Stay fired up. Forget her drill sergeant rep; with

Jillian’s plan: nutrients that actually fuel fat burn. this plan, Jillian gives you choices, not orders.
l Snag a shopping list that makes stocking up on Variety speeds your weight loss and keeps you
slenderizing foods a cinch. Turn the page to start! excited. Boredom? Not on Jillian’s watch.

January 2011 Self.com 79

 2011
The beans in
this scramble
are stuffed with

dıet
satiating protein.

Eat more,
burn more
part
Carbs plus protein
in Greek yogurt

1 Hormones. When they’re out of

whack, they make us stressed,
help keep insulin
levels steady.

tired and—oh, yeah—fat. No more! With

Jillian’s eating plan, you use food to
help stabilize key hormones, maximize breakfast
Wake up your metabolism every morning
your metabolism and drop pounds fast.
with any one of these 350-calorie meals.
The science It’s all about balance,
explains Katja Van Herle, M.D., an
endocrinologist at the David Geffen Veggie Scramble
Cook 10 cherry tomatoes,
School of Medicine at the University of 1 cup sliced portobellos in
California at Los Angeles. Eat too many a nonstick pan until soft.
Add 1 whole egg, 1 egg
simple carbs (white rice, sweets) and up white; scramble until
go your levels of insulin, a hormone that cooked. Serve with 1 slice
whole-grain toast topped
tells your body to store calories as fat with 1 teaspoon almond
when levels get too high. Surprisingly, if butter, 1 tsp raw honey.
you take in too little or too much iodized Yogurt Parfait
salt, your thyroid slows—bad news, as In a bowl, layer 9 ounces
nonfat plain Greek yogurt,
the gland creates hormones that keep 2 tablespoons chopped
metabolism humming. And that’s just the walnuts, 1 cup berries.
tip of the hormone iceberg. So now what? Filling Frittata
Cook ½ cup chopped red
Eat up! Jillian’s diet takes the research onion, ½ cup chopped
into account and makes things simple red bell pepper in a pan
coated with cooking
for you. Eat one breakfast, lunch, snack, spray, 3 minutes. Add
2 oz low-sodium deli
dinner and treat a day and watch up to turkey breast, chopped;
2 pounds a week disappear! cook until heated through,
2 minutes. Remove from
heat. Stir in 1 whole egg
and 1 egg white, beaten;
½ cup part-skim ricotta;
2 tsp chopped fresh
basil. Heat under broiler
until frittata puffs, 2 to
3 minutes.
Lox and a Schmear
Stuff a 6½-inch
whole-wheat pita with
2 oz nitrate-free smoked
salmon, 3 red onion
slices, 1 wedge The
Laughing Cow Light
Creamy Swiss cheese.
Honeyed Waffles
Spread 2 tsp almond
butter, 2 tsp raw honey on
2 toasted frozen whole-
grain waffles. (Look for
whole-wheat flour as the
first ingredient.) Top
with ½ banana, sliced.
Egg and Cheese
Cook 1 egg to your liking
in a pan coated with
cooking spray. Place
egg, 1 slice cheddar on
a toasted whole-grain
English muffin. Serve
with ½ apple.
Eat and Run
1 hard-boiled egg;
1 medium banana; 3 tbsp
unsalted almonds
Southwestern Slam
Sauté ½ cup corn with
¼ cup canned black beans
(rinsed and drained),
½ cup chopped red bell
pepper, ¼ cup chopped
red onion, ¼ tsp ground
cumin, a pinch of cayenne
pepper (optional) in a
pan coated with cooking
spray until pepper and
onion are soft, 5 minutes.
Add 1 whole egg, 1 egg
white, 2 tsp chopped
fresh cilantro; scramble
until eggs are cooked,
4 minutes. Serve with
2 cups cubed papaya.

prep for
success Jillian’s diet is mad powerful, but you can give your weight loss efforts even more oomph with a few simple steps.
 1 Purge processed foods.
“They’re often full of iodized
salt, and though some iodine
helps the thyroid, too much can
suppress the gland’s ability to
produce T3 and T4, two metabolic
hormones,” Dr. Van Herle says.
 2 Get more zzz’s. Sleep
deficits raise your levels of
cortisol, a stress hormone linked
with belly-fat storage, Dr. Van
Herle explains. Unwind a half hour
before bed, and aim for seven to
eight hours of shut-eye a night.
 3 Eat enough. Cut too
many calories and your
body begins pumping out stress
hormones like cortisol and
clinging to fat. Our meal plan has
1,600 filling calories a day: Eat
them all; you’ll still lose!
 4 Take it easy. Constant
stress increases cortisol and
blood sugar levels, bringing on
weight gain, Dr. Van Herle says.
Schedule some downtime daily:
Hang with a pal, watch a sitcom—
anything that makes you laugh!

80 Self.com January 2011 recipe key Vegetarian-friendly Grab it and go!

 Healthy fats in
avocado help
thwart belly-
weight gain.
Pile it on!
Broiled Grapefruit
lunch
Hungry? Perfect! These 450-calorie
Drizzle 1 tsp raw honey
dishes are both filling and fat-melting.
over 2 grapefruit halves.
Heat under broiler until
this spread, from right: larsen & talbert. Yunhee Kim; food styling, Adrienne Anderson; prop styling, Megan Hedgpeth (3).
honey begins to bubble
and grapefruit starts to
brown, about 5 minutes.
Serve with 1 slice whole-
wheat toast topped with
1½ tbsp almond butter.
Make-Ahead Muesli
Mix ½ cup rolled oats
(not instant), 2 tsp raw
honey, 2 tbsp chopped
walnuts, a dash of
cinnamon in a bowl. Add
1 cup water; cover with
plastic wrap; refrigerate
overnight. Serve topped
with 1 apple, chopped.
Almond Muffin
Spread 1½ tbsp almond
butter on a whole-wheat
English muffin. Serve with
1 kiwifruit or 1 orange.
Berry Smooth
Blend ½ cup fresh
berries, ¼ cup rolled oats,
1 cup So Delicious
coconut milk, 3 tbsp whey
protein powder. Add water
to thin or ice to thicken.
Coffee Shop
Special
Starbucks Perfect
Oatmeal With Nut Medley
Topping, 12 oz nonfat latte
Breakfast Bowl
1½ cups high-fiber cereal
(like All-Bran); ½ cup skim
milk; ½ banana, sliced
Convenience
foods don’t
have to come
with yellow #5.
get-it
grocery guide Wondering
which foods help steady your hormones to
elevate fat burn? Check out Jillian’s cheat sheet!
22 fat burners
√ All vegetables √ Nuts and seeds
whole-wheat bun; top √ Avocados √ Onions
Black Bean Wrap with ½ tomato, sliced; √ Black olives √ Organic Greek yogurt
Mix ¾ cup mashed ½ avocado, sliced; √ Coffee or kefir
black beans (rinsed and lettuce. Serve with 1 cup √ Cold-water fish and √ Russet and sweet
drained) with 2 tbsp cubed papaya. shellfish without potatoes
reduced-fat shredded mercury, such as √ Sea vegetables such
cheddar, 2 tsp chopped Soup and Sammy halibut, wild salmon, as arame and nori
fresh cilantro, ½ tsp Heat 1 cup low-sodium sardines, shrimp, tilapia √ Squash such as
ground cumin, a pinch tomato soup. Spread and trout spaghetti and pumpkin
of cayenne pepper
1 tsp mustard on 2 slices √ Dark chocolate √ Tea
(optional). Spread on whole-wheat bread; √ Fresh fruit (but see √ Tomatoes
a 10-inch whole-wheat
place 2 oz low-sodium “11 to avoid”) √ Whey protein powder
wrap; roll up. Nuke turkey breast, 2 slices √ Fresh herbs and spices √ Whole grains such as
until heated through,
tomato, 1 slice cheddar, √ Low-sodium beans barley, oats, quinoa and
1 to 2 minutes; top lettuce between bread. √ Mushrooms whole-wheat bread
with 2 tbsp salsa. Serve √ Natural sweeteners √ Whole organic eggs,
with 1 tangerine. Homemade Pizza such as agave, raw fortified with omega-3
Top 2 halves of a honey and Truvia fatty acids
Quinoa Salad Bowl whole-wheat English
Combine 1 cup cooked muffin each with ½ cup 11 to avoid
quinoa with 2 cups chopped tomatoes, ≈ Bamboo shoots ≈ Peanuts, pine nuts
arugula, ½ cup low- ¼ cup shredded part- ≈ Butter, shortening ≈ Processed foods with
sodium chickpeas skim mozzarella. Broil ≈ Dried fruit such as artificial colors, trans
(rinsed and drained), until cheese melts. dried apples or apricots fats, MSG or high-
1 tsp unsalted sunflower Serve with 1 cup grapes,
≈ Granulated sugar fructose corn syrup
seeds, 1 tsp chopped 3 Brazil nuts. ≈ Millet ≈ Processed soy
fresh oregano, 2 tsp ≈ Noniodized sea or ≈ Swordfish, shark
balsamic vinegar, 1 tsp Hoagie in a Hurry kosher salt ≈ White flour
olive oil. Order a Subway 6-inch
Turkey Breast sandwich 5 to use in moderation
Pie on the Fly on 9-grain wheat bread  Alcohol (two glasses  Oils (Olive and
Nuke Amy’s Kitchen topped with your choice wine per week, max) coconut are the
Light in Sodium Spinach of veggies. (Try lettuce,  Full-fat cow cheese healthiest options.)
Single Serve Pizza. tomatoes, onions, and dairy products (not  Table salt
green bell peppers.) including Greek yogurt)  Tuna
Turkey Burger Enjoy with 1 package
Cook a 4-oz turkey apple slices, 1 bag Find the food 411
burger in a pan coated Popchips (or a serving Snap this icon to obtain
with cooking spray of any baked potato Jillian’s extended list
of hormone-impacting
until done, 8 minutes chip with less than 150
foods plus more info.
(turn once). Place on a calories per serving).
Get the free app for your phone at
http://gettag.mobi.
Get the
Get the free
free mobile
mobileapp
appat
at
http:/ / gettag.mobi
gettag.mobi January 2011 Self.com 81
 2011
dıet
Indian Meatballs
Mix 4 oz ground turkey
breast with 1 tsp ground
cumin, ½ tsp turmeric,
black pepper, a pinch
of cayenne pepper
(optional). Form into
1½-inch balls; bake at
400° until cooked (no
pink in center), 20 to 25
minutes. Mix 3 oz nonfat
plain Greek yogurt with
½ chopped garlic clove,
1 tsp chopped fresh mint
for dipping. Serve with
a 6½-inch whole-wheat
pita, 2 cups spinach,
steamed and drizzled
with lemon juice.
Chicken and
Zucchini Spaghetti
Cook 4 oz sliced
boneless, skinless
chicken breast in a pan
coated with cooking
spray for 10 minutes.
Sauté 2 cups sliced
zucchini in 2 tsp olive
oil with 2 cups spinach,
10 halved cherry
tomatoes and 1 chopped
garlic clove until zucchini
is tender, 10 minutes.
Toss zucchini mixture
with 1 cup cooked whole-
wheat spaghetti; top
with chicken, 2 tsp
chopped fresh basil.
Citrus Salad
Mix 1½ cups cooked
barley with 2 cups
arugula, 1 orange
(peeled and segmented),
2 tsp chopped fresh
parsley, 2 tsp olive oil,
2 tsp lemon juice.
Chicken Baked
Potato
Bake 1 medium russet
potato at 450° until
tender, 45 to 60 minutes;
cut in half. Cook 4 oz
chopped boneless,
skinless chicken breast in
a pan coated with
cooking spray
munch
matters Fading fast—but dinner’s still a few hours off? Eat something light right now. “A little
grazing lets your body know that more energy is coming so it doesn’t panic, make more cortisol and go
into fat-storing mode,” Dr. Van Herle explains. She suggests going no more than three to four hours
without eating and choosing snacks that contain complex carbs and lean protein. For ideas, see above.
82 Self.com January 2011
To stay
motivated,
make a list of
your past
achievements.
Success begets
success!
—Jillian Michaels
10 minutes. Top potato
halves with chicken, 1 cup
steamed broccoli florets,
2 tbsp grated Swiss
cheese. Bake until cheese
melts, 20 minutes. Serve
with a salad: 2 cups
mixed greens, 2 tbsp
pomegranate seeds, 1 tsp
olive oil, 1 tsp lemon juice.
Breaded Halibut
Coat 4 oz boneless,
skinless halibut with
1 tsp Dijon mustard and
¼ cup whole-wheat
panko breadcrumbs.
Bake at 400° until fish is
cooked, 10 minutes;
drizzle with lemon juice.
Mix 2 cups arugula with
10 cherry tomatoes,
2 tbsp chopped walnuts,
1 tsp olive oil, 1 tsp
lemon juice; serve with
halibut, 1 slice whole-
wheat bread.
TLT
Cut 1⁄3 of an 8-oz block
of tempeh into 2 slices.
Spread 2 tsp Dijon
mustard on 2 slices
whole-wheat bread.
Place tempeh; ½ tomato,
sliced; lettuce between
bread. Serve with
2 cups grapes.
Portable Eats
1 all-natural fruit-and-nut
bar (like Kind Fruit & Nut
Nut Delight); 6 oz nonfat
plain Greek yogurt
sweetened with 1 tsp raw
honey; 1 mozzarella
string cheese
The fiber in
barley reduces
your body’s
rate of fat
absorption.
snacks
Go Nuts
Enjoy 1 serving of nuts
(20 pecans or 6 Brazil
Nosh on! These 200-calorie bites keep nuts) and fruit (such as
1 orange or ¾ cup fresh
metabolism humming along midday. mango slices).
Turkey Roll-Up
Top 2 oz low-sodium
cheese with 1 serving fruit
Trail Mix (such as ½ cup berries or
deli turkey breast with
Mix 3 halved Brazil nuts ½ avocado, sliced; 4 tsp
pineapple cubes).
with ½ cup pomegranate prepared hummus; roll up.
seeds, ½ cup high-fiber Sweet Smoothie Cheese
cereal (like All-Bran). Blend 2 tbsp whey
protein powder and Fruit
Chips and Salsa with ½ cup frozen 2 mozzarella string
15 baked tortilla chips, raspberries, 1 cup water, cheese, 1 apple
½ cup salsa ½ cup skim milk.
Figs and Swiss
Mediterranean Nutty Nanner 4 fresh figs, 1 wedge
Nibbles Spread 1 banana The Laughing Cow Light
Mix 3 oz nonfat plain (or apple) with 1 tbsp Creamy Swiss Cheese
Greek yogurt with almond butter.
½ tsp ground cumin, Crunch
1 tsp chopped fresh Popcorn Plus and Munch
mint. Serve with 10 baby 3 cups Newman’s Own A 1-oz bag Original
carrots, 1 cup cucumber Natural Flavor Popcorn, Popchips (Jillian’s
slices, a 4-inch whole- 8 walnut halves go-to snack), 1 orange
wheat pita.
Veggies and Dip Lärabar
Cheesy Snack ¼ cup hummus, 1 Lärabar (Choose one
Enjoy 1 cup lowfat, no- 15 baby carrots, 1 cup without peanuts, such as
sodium-added cottage cucumber slices Banana Bread.)
this spread: yunhee kim
recipe key Vegetarian-friendly Grab it and go!
 Lamb and Mint Salad
Sprinkle 1 tsp chopped
fresh oregano on 4 oz
boneless lamb; sauté or
grill until cooked through,
8 minutes. Serve on a
salad: 3 cups mixed
greens, 10 black pitted
olives, ¼ cup chickpeas,
2 tsp chopped fresh
mint; top with 2 tsp olive
oil, 2 tsp lemon juice.
Lentil Stew
Sauté 2 cups cubed
eggplant and 1 cup sliced
mushrooms in 2 tsp olive
oil until tender, 10 minutes.
Add 2 cups spinach
and 1 cup cooked lentils;
cook until spinach
Adding protein- wilts, 4 minutes. Top with
rich chickpeas 2 tsp chopped fresh
to your meals cilantro and lime juice.
may help you
eat fewer high-
fat, low-fiber Market Mix
foods overall. Boston Market 5 oz roasted
tender, 5 minutes. Add
1 cup chopped tomatoes
and 2 tsp chopped fresh
oregano; cook until
tomatoes break down into
a sauce, 8 minutes. Sauté
4 oz boneless, skinless
chicken-breast strips in a
pan coated with cooking
spray 10 minutes. Top
chicken with veggie sauce,
2 tsp chopped fresh basil,
1 tbsp grated Parmesan.
Quinoa and
Pepper Sauté
Sauté 1 cup chopped
red bell peppers, ½ cup
chopped red onion
and ¼ tsp smoked
paprika in 1 tsp olive oil
until vegetables are soft,
5 minutes. Add 2 cups
spinach; sauté until
spinach wilts. Serve
vegetable mixture over
1 cup cooked quinoa.

dinner
Pasta, pizza, steak—all your faves for
only 400 calories. Taster’s choice!
Mediterranean
Baked Salmon
Rub 3 oz wild salmon with
1 tsp olive oil. In a baking
dish coated with 1 tsp olive
oil, place salmon; 1 red bell
pepper, sliced; ½ fennel
bulb, sliced; 10 small black
pitted olives. Sprinkle
with 2 tsp chopped fresh
oregano and fresh black
pepper. Bake at 375° for
10 minutes; turn; bake
until cooked through,
15 to 20 minutes more.
Drizzle with lemon
juice. Serve with ½ cup
Steak and Squash
Cut 1 spaghetti squash in
half; discard seeds and
pulp. Place on a baking
sheet rind side up; bake at
375° for 45 minutes. Run
a fork down the squash
from top to bottom to
separate strands. Sauté
½ cup chopped red onion
in 1 tsp olive oil with
1 chopped garlic clove
until soft, 5 minutes. Add
2 cups chopped tomato;
cook until a sauce
thickens. Pour sauce over
3 cups spaghetti squash;
skinless chicken breast
strips in a pan coated
with cooking spray for
10 minutes. Combine
chicken and broth in a
bowl. Serve with ½ cup
avocado cubes topped
with 2 tsp sesame seeds,
lemon juice.
Savory Stir-fry
Cook 4 oz flank steak
strips in 1 tsp olive oil 3 to
4 minutes; transfer to a
plate. Sauté 2 cups
chopped red cabbage and
½ cup chopped carrots in
1 tsp olive oil until tender,
10 minutes. Add vegetables
to plate with steak; top
with 1 tbsp sesame seeds,
1 tbsp low-sodium soy
sauce, 1 tsp sesame oil.
Serve with 1 orange.
turkey breast, 1 fresh
vegetable stuffing, 1 fresh
steamed vegetables side
Curry-Yogurt Salmon
Mix 2 oz nonfat plain
Greek yogurt with ¼ tsp
curry powder and black
pepper. Coat 5 oz
boneless, skinless salmon
with yogurt mixture; broil
on a baking sheet coated
with cooking spray until
fish is cooked through,
12 minutes. Drizzle with
lime juice. Serve with
2 cups steamed broccoli,
½ cup cooked brown rice.
Chicken with
’Shrooms and Peppers
Sauté 1 cup chopped
mushrooms, 1 cup
chopped red bell pepper
and ½ cup chopped red
onion in 1 tbsp olive oil until
Sprinkle with 1 tbsp
grated Parmesan, 2 tsp
chopped fresh parsley.
Indian Shrimp
and Squash
Place 2 cups cubed
butternut squash on a
baking tray; drizzle with
2 tsp olive oil. Sprinkle
with ½ tsp turmeric,
black pepper, a pinch of
cayenne pepper
(optional); bake at 425°
for 15 minutes. Add 4 oz
frozen, raw shrimp to
baking tray; drizzle with
1 tsp olive oil; sprinkle
with ¼ tsp ground cumin;
bake until shrimp are
cooked through and
squash is tender,
10 minutes. Serve with
1 cup green beans sautéed
in 1 tsp olive oil. Drizzle
meal with lemon juice.

cooked quinoa.
Italian Halibut Stew
Sauté ½ cup diced red
onion in 2 tsp olive oil with
1 clove chopped garlic until
soft, 5 minutes. Add 1 tsp
chopped fresh parsley,
1 tsp chopped fresh
oregano; cook 1 minute
more. Add 1 cup chopped
tomato, 1 cup low-sodium
chicken broth; heat until
simmering. Add 2 cups
spinach, 5 oz skinless
halibut; simmer until fish
is cooked, less than
10 minutes. Serve with
1 small whole-wheat
dinner roll.
make food
top with 2 tbsp chopped
fresh basil. Serve with 3 oz
flank steak, broiled
7 minutes (turn once).
Miso Soup
Sauté ½ cup sliced
carrots and 1 cup sliced
mushrooms in a pan
coated with cooking spray
until tender, 6 minutes.
Boil 4 cups water; reduce
to a simmer; add 1 tbsp
organic shiro miso paste
and 1 sheet nori, torn
into small pieces (Eden
Foods makes both); cook
2 minutes more. Remove
from heat; add veggies.
Sauté 4 oz boneless,
healthier No question, fruit and veggies are loaded with good-
for-you stuff. But in order to reap their benefits, you may need to add heat.
Who knew nutrients play hard to get? Some are highly bioavailable, or easily absorbed
by our body, but others need more culinary coaxing. To make the most of every meal:
Turn up the heat. Cooking helps break down the cell walls of certain plant foods,
releasing carotenoids like lycopene and beta-carotene, antioxidants shown
to help prevent cancer and heart disease, explains Lilli B. Link, M.D., a nutritional
counselor in New York City. The short-order cook list: tomatoes, carrots, spinach
and winter squash. But avoid boiling any veggies—water leaches out nutrients.
Don’t fear fat. Some food compounds, including carotenoids, are fat-soluble, so
they’re better absorbed when consumed with fat. In fact, people who ate salads
with avocado, which is rich in healthy monounsaturated fats, had 15 times higher
compound absorption, a study from The Ohio State University at Columbus
found. Forget light dressing; drizzle salads with olive oil instead. —Allison Baker

January 2011 Self.com 83

 2011

dıet Get rid of

Two-Bean Chili
Sauté ½ cup chopped
onion in 1 tsp olive oil until
soft, 5 minutes. Stir in
1 cup chopped tomatoes,
½ cup canned black
beans (rinsed and
drained), ½ cup canned
kidney beans (rinsed and
drained), ½ cup water,
1 tsp chili powder, ½ tsp
ground cumin. Simmer,
stirring occasionally,
15 minutes. Top with
3 tbsp shredded
cheddar, 2 tsp chopped
fresh cilantro.
Pasta Marinara
Sauté ½ cup chopped
red onion, 1 chopped
garlic clove and a pinch
of crushed red pepper
(optional) in 2 tsp olive
oil until onion is soft,
5 minutes. Add 2 cups
chopped tomato; cook
5 minutes. Pour sauce
over 2 oz whole-wheat
pasta cooked as directed
on package; top with
2 tsp chopped fresh basil,
1 tsp chopped fresh
parsley. Serve with 1 cup
steamed green beans.
Salmon Salad
Toss 3 cups mixed greens
with 1 carrot, chopped;
1 tomato, chopped; 1 cup
cucumber slices; 2 tsp
the garbage
in your
cupboards:
You can’t eat
what’s not
there!
—JM
olive oil; 2 tsp lemon
juice. Top with 2 oz
smoked salmon. Serve
with 1 slice whole-wheat
toast spread with
2 tsp almond butter,
1 tsp raw honey.
Breakfast at Night
Sauté ½ cup chopped red
onion, 1 chopped garlic
clove, a pinch of crushed
red pepper (optional) in
2 tsp olive oil until soft.
Add 2 cups chopped
tomato; cook 5 minutes
more. Add 2 eggs; cover;
cook 5 minutes more.
Remove from heat;
uncover; let stand 2 to
3 minutes. Top with 2 tsp
chopped fresh basil, 1 tsp
chopped fresh parsley.
Serve with 1 cup steamed
green beans.
Freezer to Fork Want more Jillian?
Cook 1 Kashi Black Bean Sign up for her
free newsletter at
Mango frozen entrée JillianMichaels.com.
as directed on package.

dessert
Yep, it’s included! These 200-calorie
nightly delights only taste like a splurge.
Fruity Snack
1 oz dark chocolate;
1 serving of fruit (such
as 1 kiwifruit, ¼ cup
pomegranate seeds or
1 orange)
Baked Apple
Place 1 cored apple in a
Maple Syrup Pear
Place a quartered pear
(cored and stemmed) in a
nonstick baking dish. Top
with 1 tbsp maple syrup,
1 tbsp chopped walnuts,
a dash of cinnamon.
Bake at 350° until tender,
25 to 30 minutes.
Fun Fondue
Mix 1 tbsp almond butter
with 1 tsp raw honey in
a bowl; nuke 20 seconds.
Serve with ½ banana,
sliced; 1 apple, sliced.
Chocolate Yogurt
Mix 6 oz nonfat plain
Greek yogurt with 2 tsp raw
honey, 1 tsp unsweetened
cocoa powder.
Ricotta and Berries
Top ½ cup part-skim
ricotta with ½ cup
berries, 1 tsp raw honey.
Banana Pop
Melt ½ oz dark chocolate.
Drizzle over 1 banana.
Freeze until chocolate
hardens and banana is firm.
Grape Delight
1 cup grapes, 1 mozzarella
string cheese
Cream Cheese Dip
Mix 2 oz lowfat cream
cheese with 1 tsp raw
honey, a shake of
cinnamon. Serve with
1 apple, sliced.
Raspberry Dream
Sweet Squash
Place 2 cups butternut
squash cubes on a baking
sheet coated with cooking
spray. Drizzle with 1 tbsp
raw honey, a shake of
cinnamon. Bake at 425°
until tender, 25 minutes.
Cookies and Milk
9 Nature’s Path Vanilla
Animal Cookies, 1 cup So
Delicious coconut milk
Recipes by
Heather K. Jones, R.D.,
and Kate Muller, R.D.
larsen & talbert

baking dish. Fill hole with

2 tbsp chopped walnuts;
drizzle apple with 2 tsp
raw honey. Add water to
bottom of dish. Bake at
350° for 25 minutes.
Ice Cream
Enjoy ½ cup Purely
Decadent Vanilla Bean
or Chocolate coconut
milk ice cream.
Minted Melon
Mix 2 cups cantaloupe
cubes with 1 tbsp chopped
walnuts, 1 tsp raw honey,
1 tsp chopped fresh mint.
Mix 4 oz nonfat plain
Greek yogurt with 1 cup
raspberries. Top with
1 sheet graham cracker,
crumbled.
click!
slimming tools
Nab the shopping list plus full
nutrition info for this menu
at JumpStartDiet.com.

84 Self.com January 2011 recipe key Vegetarian-friendly Grab it and go!