Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. “The protein in steak helps you retain muscle mass during weight loss,”. Try to consume local organic beef; it’s healthier for you and the environment.

Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.
Eggs

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” .

Eat more Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
Kale

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more Mix chopped raw kale into cooked black beans . Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.
Oats

“Oatmeal has the highest satiety ranking of any food,” Grotto says. “Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

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Ingredients
* 2 1/2 cups sugar
* 6 tablespoons all-purpose flour
* Pinch salt
* 2 (12-ounce) cans evaporated milk
* 4 egg yolks
* 1/2 stick butter, cubed
* 1 teaspoon vanilla extract
* 1 box vanilla wafers, plus more for garnish, crumbled
* 5 bananas, sliced
* Whipped cream

Directions
In a 3-quart heavy saucepan on low heat, add sugar, flour and salt. Pour in the evaporated milk and stir constantly. The mixture will thicken slowly, about 15 minutes.
Lightly beat the egg yolks in a medium size bowl. Add a ladleful of the thickened milk mixture to the eggs and whisk, to temper the eggs. Add the egg mixture into the saucepan and continue to whisk and cook until incorporated, roughly 2 to 3 minutes.
Remove the saucepan from the heat and stir in the butter and the vanilla extract. Place the pudding into a bowl and cover with plastic wrap. Let cool in refrigerator for 2 1/2 hours.
Into a large bowl or trifle dish, add a layer of vanilla wafers, a layer of sliced bananas, and top with pudding. Add the whipped cream and then repeat the layers. Garnish with crumbled cookies on top.

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BBQ Cheeseburger Recipe
Ingredients:
1 1/2 pounds ground beef
1/4 cup finely chopped onion
prepared barbecue sauce
4 slices cheese
4 crusty rolls, split
romaine lettuce
tomato slices
Method:
1.In large bowl, combine ground beef and onion, mixing lightly but thoroughly. Shape into four 3/4 inch thick patties.
2.Place patties on grid over medium, ash covered coals. Grill, uncovered, 13 to 15 minutes or until centers are no longer pink, turning occasionally.
3.Approximately 1 minute before burgers are done, brush with barbecue sauce; top with cheese.
4.Line bottom of each roll with lettuce and tomato; top with cheeseburger. Serves 4.

Veggie Burger Recipe
Ingredients:
1 1/2 cups short grain brown rice, measure uncooked
1/2 cup onion finely diced
2/3 cup carrot minced or grated
1/2 teaspoon dry basil
1/2 teaspoon dry thyme
1/2 teaspoon black pepper, coarse grind
1/4 cup tamari
Method:
1.Cook the rice so that it comes out a bit dry. If it is very sticky and damp let it dry some by spreading it on a tray for a while.
2.After the rice cools, add all other ingredients, mix well, and sort of knead the mixture a bit until it feels a bit sticky.
3.Form into patties about 4 inches round and about 1/2 to 3/4 inches thick don’t make them to thin.
4.Place on a nonstick baking sheet, and put into a preheated 450F oven. Let cook for about 25 minutes, flip and cook for another 10 to 15 minutes.
5.Serve on whole wheat burns with lettuce, tomato and onion slices and grainy mustard.

Hot Chicken Sandwich Recipe
Ingredients:
4 chicken breast patties
2 muffins, split
1/2 cup each sliced green onions and fresh mushrooms
1 can mushroom soup
1/2 cup milk
1/2 teaspoon pepper
1/2 cup chopped tomato
Method:
1.Bake chicken patties as directed in oven until just done.
2.Toast muffins lightly, place one patty on each muffin.
3.Saute onions and mushrooms in a tiny amount of oil, add soup, milk and pepper.
4.Simmer, stirring constantly until heated through.
5.Spoon mixture over chicken and muffins, sprinkle tops with tomatoes. Serves 4.

Egg Salad Sandwich Recipe
Ingredients:
6 hard boiled eggs, finely grated
1/3 cup mayonnaise
1/4 cup pimiento stuffed olives, minced
2 tablespoons green onions, minced
2 tablespoons parsley, minced
1 tablespoon mustard
salt
black pepper
Method:
1.Thoroughly mix together all the above ingredients.
2.Cover and refrigerate for an hour.
3.Spread over your favorite sandwich bread.

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Ingredients:
1/4 cup margarine softened
1/2 cup fat free buttermilk
1 teaspoon pure vanilla extract
2 egg whites whipped
1 1/2 cup unbleached flour
1/2 cup cocoa powder sifted
2/3 cup granulated sugar
1 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons powdered sugar sifted
Method:
1.Preheat oven to 350F.
2.Prepare baking sheets with cooking spray; set aside.
3.In a mixing bowl, combine margarine, buttermilk, vanilla extract and egg whites.
4.In another mixing bowl, combine flour, cocoa powder, sugar, baking soda and salt.
5.Mix wet ingredients with dry ingredients just until moistened.
6.Drop dough by tablespoonfuls, 2″ apart onto prepared baking sheets.
7.Bake for 7 minutes. Sprinkle with powdered sugar.
30 servings; 58 Calories; 2g Fat (26% calories from fat); 1g Protein; 10g Carbohydrate; 0mg Cholesterol; 77mg Sodium
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Ingredients:
1 Cup of Milk
4 Egg Yolks
2 Cups of Sugar
Dash of Vanilla
1/3 Cup of Flour
2 Bananas
1 Box of crushed Vanilla Wafers
Method:
1. Combine all the ingredients in a sauce pan.
2. Stir.
3. Put sauce pan on stove top and continue stirring until mixture becomes the consistency of pudding (about 10-15 minutes). Be sure to constantly stir the mixture because you don’t want it to become lumpy.
4. Remove from heat and layer with the Bananas and Vanilla Wafers.
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