Substitutions
Hamburger and Cheeseburgers
1. Purchase boca burgers or harvest burgers both are vegetarian and contain no cholestrol and only 1 gram of saturated fat (compated to 10 gram with regular beef).
2. Pan fry with a spritz of oil, grill or broil, per the directions.
3. Add lots of lettus, onion, pickles, tomatoes, ketchup, mustard.
4. Low fat cheese
You can drop 12-27 grams of fat plus your gaining fiber with the veggies that you wouldn't get with just the meat
French Fries
1. Slice potatoes into long wedges and spray with cooking oil spray.
2. Add other seasonings.
3. Bake on tray in 350 for 35 minutes.
Never order Fries out. Get a baked potato instead. More food less fat.
Beef Alternatives
1. Use cuts lower in fat such as top sirloin, london broil, flank steak, tenderloin, filet or eye of round.
2. Cut visible fat and broil, bake or grill to medium or medium well (this cooks out the fat).
3. You have saved 6-16 grams of saturated fat alone.
Gravy Alternatives
A plain boring potato has only 100 calories but the gravey adds another 200 and has alot of cholestrol and saturated fat so use this alternative:
Make gravey with the defatted drippings using a defatting cup if you dont want to make your own gravey, use fat free campbell's chicken stock with a tablespoon or 2 of flour or cornstarch whisked in or fat free jarred gravies.
Macaroni and Cheese
1. Any low fat brand of macaroni and cheese like lean cuisine or healthy choice.
2. Microwave
3. Saute chopped onions, broccoli, diced tomatoes.
4. When macaroni is done, place these vegetables on top
200-300 calories 10-15 gram of fat
Make your own shakes:
1. Skim milk
2. Fat free vanilla or chocolate ice cream
3. Add fat free chocolate syrup
4. Add some fat free half and half (by Carnation)
5. 1/2 teaspoon of vanilla extract or
smoothie by blending bananas, strawberries, pineapple chunks with low fat vanilla ice cream
200-300 calories