Table of Contents
Acknowledgments xvii
Introduction 2
Hungry Girl's Top Ate Reasons This Diet Will Work for YOU…
FAQs
Dave's Raves… Tips from the Registered Dietitian!
Before You Stan…
Diet Tips 'n Tricks Cheat Sheet!
Week 1 20
Hot Tip! Lemon Water at Breakfast
Need-to-Know Info: Beverage Basics
Measure Up!
Need-to-Know Info: Mega Meal Mania!
Food Cues: Breakfast Edition
Quick Tricks for Dining-Out Success
Need-to-Know Info: Eat Everything on the Plan
Time-Saving Shortcuts!
More Time-Saving Shortcuts!
Hot Tip! Snack Before Breakfast…
Food Cues: The Truth About Bread
Extra, Extra! (Coffee Creamer, Ketchup & More)
Lunch & Dinner Swap-a-rama!
Secrets of Successful HG Dieters: Trying New Things
Week 2 38
How to Avoid Common Missteps
Outsmart Your Trigger-Food Cravings!
Secrets of Successful HG Dieters: Planning Ahead
Secrets of Successful HG Dieters: Having All the Water… and Then Some
Get Portion Savvy!
Three-Step Plan for Obliterating Hunger!
Dining Out at a Glance
Craving-Busting Super Snacks!
Week 3 54
Emergency Snack 101
How to Handle a Slip…
Secrets of Successful HG Dieters: Water with Lemon
Calorie-Free Flavor-Uppers!
Five-Minute Supermarket Meals
Secrets of Successful HG Dieters: Incorporating Week 1 Meals Throughout the Plan
Plan-Ahead Ideas! (Time-Saving Tips)
Packed-Lunch Pointers
Week 4 70
Budget-Friendly Advice
More Budget-Friendly Advice
Secrets of Successful HG Dieters: Limiting Dining Out, Following the Guide When They Do
Happy Hour
Plan for the Future!
Secrets of Successful HG Dieters: Turning to Craving-Busting Swaps
It's Almost the End of the Jump Start… Time for a REWARD!
Hungry Girl Diet Resources 88
Supermarket List of Diet-Plan Staples
Dining Out on the Plan
The Sodium Situation
Helpful How-Tos
HG's High-Fiber Veggies
HG's High-Volume Veggies
Hungry Girl's Guide to Exercise
Vegetarian Meals and Meatless Alternatives
Week 1 Meals 122
Mega Fruit 'n Yogurt Bowl
No-Calorie Sweetener Packets
Why Greek Yogurt?
Egg Scramble & Bun
Why Egg Substitute?
Growing Oatmeal B-fast
Why Raspberries and Blackberries?
Cook Your Growing Oatmeal in the Microwave!
Ginormous Salad with Chicken, Turkey, or Tuna
Why Olive Oil and Grapeseed Oil?
HG Dips 'n Dressings at a Glance!
Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
Veggie 'n Bean Bowl with Side of Greek Yogurt
Mix 'n Match Mania!
HG-ified Fish or Chicken with Hot Veggies and Salad
Why Salt-Free Seasoning?
Chicken Hungry Girlfredo Bowl
Why Tofu Shirataki Noodles?
HG's Special Stir-Fry
Meals for Week 2 Through 4 140
Pumped-Up Protein Oatmeal
Strawberry Peach Oatmeal Parfait
Apple Walnut Oatmeal
Blueberry Almond Oatmeal
Knife & Fork Avocado Chicken B-fast Burrito
EggaMuffin B-fast
Veggie-Packed Egg Mug B-fast
The Great Greek Egg Breakfast
Tropical Fruit 'n Yogurt Bowl
Berry Madness Yogurt Bowl
Banana-Berry Yogurt Bowl
Chinese Chicken Salad
BBQ Chicken Salad
Veggie-rific Salad
Fajita Salad
Classic Chef Salad
The HG Chop Chop
Big Burger with Side Salad
Sloppy Jane Stir-Fry
Chicken So Low Mein with Side Salad
Tuna Melt with Side Salad
Crunchy Beef Tacos with Side Salad
Ginormous Tofu Stir-Fry
Pizza-fied Chicken with Saucy Spaghetti Swap
Sesame-Ginger Salmon & Veggies
Grilled Cheese Platter
Chicken Fajita Tostadas
Balsamic BBQ Chicken with Side Salad
Fruity Fish & Potato Foil Pack with Side Salad
Faux-Fried Chicken Strips with Side Salad
Chicken Parm with Saucy Pasta Swap
Snacks 184
Savvy Snackin'!
Grab-n-Go Snacks
HG's Fruit Chart: 100-Caiorie Portions!
HG's Veggie Chart: 100-Calorie Portions!
HG's Mix 'n Match Veggies & Dips
Sweet 'n Tangy Tomato Dip/Dressing
Creamy Cilantro Dip/Dressing
Creamy Balsamic Dip/Dressing
Big Batch of Sweet 'n Tangy Tomato Dip/Dressing
Big Batch of Creamy Cilantro Dip/Dressing
Big Batch of Creamy Balsamic Dip/Dressing
Veggie 411!
Speedy Snacks! 200
Baked Kale Chips
Easy Cheesy Noodles
Veggie Egg Mug
Deli Rolls
Feta-Stuffed Strawberries
Upside-Down Cream Pie
Berry-Citrus Slush
EZ Caprese-Style Salad
Parmed-Up Broccoli
Apple Pie in a Mug
Tuna Lettuce Wraps
Tuna-Stuffed Egg Whites
Snack Recipes 204
Souper-Sized Soup
Double-Strawberry Smoothie
Lean 'n Green Sipper
Lord of the Onion Strings
Cheesy Faux-tato Skins
Snack-tastic Butternut Fries
Easy Baked Carrot Fries
Perfect Pizza-bella
D.I.Y. Tortilla Chips
Upside-Down Strawberry Pie
Cheesy Turkey Rollups
Sweet 'n Crunchy Chinese Slaw
Magical Margarita Light
Chocolate-Chip-Stuffed Strawberries
Caramel Apple Crunchcake
Cannoli Bites
Supplemental Snacks 220
Life After the Four-Week Plan! (Continued Weight Loss, Maintenance, and Survival Strategies) 222
Calorie Counting 101
Adjusting to Weight Maintenance
The 80/20 Rule
Trigger Foods
Portion-Control Tips
Top Ingredient Swaps
Magical Food Expanders
Better-For-You Craving-Busters
Food Fakers
Emergency Snacks
Dining-Out Survival Guides 244
DOs & DO NTs for Dining Out…
Go-Anywhere Menu Advice
Italian Food
Mexican Food
Chinese Food
Japanese Food/Sushi
Buffets and Salad Bars
Coffee Shops
Fast Food
Ice Cream & Frozen Yogurt Shops
Other Snacking Locations…
Party Time!
Bars
At the Office…
Travel Survival Guide