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The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks
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The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks

3.7 31
by Lisa Lillien
 

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The #1 New York Times bestselling author of the Hungry Girl cookbooks now delivers the first-ever meal plan based on the concepts that have satisfied millions: The Hungry Girl Diet! Lisa Lillien has taken her famous super-sizing techniques, diet philosophies, and delicious recipes, and she's put them into a foolproof four-week jump-start plan

Overview

The #1 New York Times bestselling author of the Hungry Girl cookbooks now delivers the first-ever meal plan based on the concepts that have satisfied millions: The Hungry Girl Diet! Lisa Lillien has taken her famous super-sizing techniques, diet philosophies, and delicious recipes, and she's put them into a foolproof four-week jump-start plan to help you lose weight effortlessly. Approved by a registered dietitian, this program is not only completely satisfying but also entirely effective. The Hungry Girl Diet has...

*A detailed four-week program to help you jump start your weight loss the Hungry Girl way

*Over 50 easy recipes for delicious super-sized meals and snacks, including HG classics like growing oatmeal bowls, oversized egg mugs, ginormous salads, and foil packs

*Magical food ideas that help keep you feeling full all day

*Tips & tricks for avoiding diet derailment, including Lisa's personal strategies for weight management

*Helpful hints & how-tos for grocery shopping and dining out

*Foods that give you the biggest bang for your calorie buck

*Smart swaps for fattening foods you crave

*Easy meals that anyone can make

*And SO much more!

With an emphasis on lean protein, low-fat dairy, fresh fruits 'n veggies, and GIGANTIC portions, this diet gives you everything you love about Hungry Girl in one nutritious and delicious weight-loss plan!

Editorial Reviews

Publishers Weekly
02/17/2014
Diet guru Lillien (Hungry Girl 200 to the Max!) has amassed a wide-ranging collection of tips and recipes to support this 1,300-calorie-a-day plan (which can be adapted to 1,500 calories). Lillien promises that the text has been “blessed” by a registered dietitian, and claims that readers won’t be hungry on the plan; followers may lose 10–20 lbs. in the four-week jump start, and can stay on the plan longer if they wish to lose more. The approach features large portions, concentrating on proteins, fruits, and vegetables, and lower intake of starchy carbs and unhealthy fats. Frozen, canned, or pre-packaged items are suggested for busy readers, and convenience is a high priority, with liquid egg substitutes and other shortcuts discussed. Though exercise is encouraged, it’s not required. The author also includes tips for dining out (for example, check out the menu online in advance to avoid high-calorie traps). Hungry Girl fans and readers seeking to drop pounds in a hurry without deprivation will appreciate Lillien’s practical, user-friendly approach and uncomplicated recipes. Agent: Neeti Madan, Sterling Lord Literistic. (Mar.)
From the Publisher

“Readers seeking to drop pounds in a hurry without deprivation will appreciate Lillien's practical, user-friendly approach and uncomplicated recipes.” —Publishers Weekly

Product Details

ISBN-13:
9780312676797
Publisher:
St. Martin's Press
Publication date:
03/25/2014
Pages:
304
Sales rank:
408,812
Product dimensions:
6.46(w) x 9.50(h) x 0.96(d)

Read an Excerpt

The Hungry Girl Diet


By Lisa Lillien

St. Martin's Press

Copyright © 2014 Hungry Girl, Inc.
All rights reserved.
ISBN: 978-1-4668-4205-2



CHAPTER 1

Welcome to The Hungry Girl Diet plan!


In Week 1, you'll be introduced to some staple Hungry Girl meals. These classics can (and should!) be enjoyed throughout the entire four-week plan. Try them all to see what works best for you. You might be surprised to discover a new favorite!

Here's a little guide to the Week 1 meals. You can find the full "recipes" starting here(all single servings, of course!) ... but honestly, they're more like quick how-tos than full-on recipes. SO EASY!

Mega Fruit 'n Yogurt Bowl: This is as delicious and satisfying as it is simple. Customize it with your favorite fruit (I'm obsessed with having Fuji apples in mine) and choice of nuts (almonds are my preference). I'm a huge fan of all kinds of yogurt, but the reason I've chosen 0% (a.k.a. fat-free) Greek yogurt as a breakfast choice for this plan is because it's packed with protein — and it's thick and creamy. Even if you think you might not like it, I encourage you to try it. The optional sweetener makes it less tart. This is a great option for busy mornings.

Egg Scramble & Bun: "Egg mugs" are some of the most popular Hungry Girl creations in existence: They're egg scrambles that are made in the microwave. Egg mugs are very easy to make and require hardly any cleanup. If you prefer, you can make these in a skillet. A side of berries and a bun with light butter make this a satisfying meal.

Growing Oatmeal B-fast: I love oatmeal, but I've always found that a traditional serving is tiny and not satisfying. So the Hungry Girl "growing oatmeal" concept was born. By doubling the amount of liquid and the cook time, you get a HUGE portion of oatmeal for the same number of calories. Brilliant! This one takes a little time, but it's well worth it. There's even a time-saving microwave version! Pair with a side of hard-boiled (or scrambled) egg whites, or mix in some protein powder.

Ginormous Salad: Tremendous salads are fantastic. This is definitely my number-one lunch choice. And since there are so many different options (chicken, turkey, or tuna; black beans, chickpeas, or kidney beans; snap peas, bell peppers, or carrots; etc.), it's completely possible to have an entirely new salad every day of the week. You can also go the easy route with a bagged mix (totally acceptable!) — just add protein and beans.

Super-Sized Sandwich Platter: I love 100-calorie flat sandwich buns — they're great and have a lot of surface area — but light bread slices also work. Just like the salad, you can change things up daily by varying your protein, veggies, and more. Don't miss the tips for packing your sandwich platter to go!

Veggie 'n Bean Bowl with Side of Greek Yogurt: A fantastic vegetarian option, mix 'n match style! I like it with mushrooms, zucchini, and black beans. The feta adds so much flavor, and the protein-packed yogurt makes it very filling. Pack it for lunch — it's good on the go!

HG-ified Fish or Chicken with Hot Veggies and Salad: Seriously satisfying dinner. A few key items make this so flavorful, it's almost unbelievable. And with so many different proteins, sauces, and veggies to choose from (are you sensing a theme?), there are limitless variations. SO GOOD!

Chicken Hungry Girlfredo Bowl: If you're already pretty familiar with Hungry Girl, you probably associate Girlfredo Bowls with tofu shirataki noodles, my favorite low-carb (and low-calorie!) pasta swap. However, this meal can be made with another noodle alternative: broccoli cole slaw. Once softened, those shredded broccoli stems take on a noodle-like texture. Either way, you get a deliciously creamy and filling Alfredo bowl.

HG's Special Stir-Fry: This one's extremely easy to make and very filling. And with so many sauce selections, you can change up the flavor every time. Plus, there's a super-fast variation of this meal that practically makes itself.


All About Snacks ...

In addition to three of those meals a day, choose any three snacks from the Snacks section. There are grab-n-go finds, speedy snacks, and recipes too. Just like with the meals, I recommend you try lots of different snacks to discover what works best for you. There are options with huge serving sizes, large protein counts, lots of fiber ... Sometimes all three! There are also smart snacks to attack cravings for things like chocolate, potato chips ... even pizza and French fries! So spend some time in the Snacks section, and find the stuff you love.


Water, Water, EVERYWHERE

I feel strongly that drinking water is key when trying to lose weight. It keeps you hydrated and energized, and it can even stop you from feeling hungry. With every meal and snack, have at least 8 ounces of water. It's easy to forget about water throughout the day, but by just making a point to have it with every meal and snack, you'll get in 48 ounces. Have at least two more 8-ounce glasses of water throughout the day. My personal favorite way to ensure that I drink lots of water is to keep it at room temperature. It's easier to guzzle that way! Using a straw also helps a LOT. And if you find plain water boring, you can flavor it up with lemon, lime, or even cucumber slices.


The Calorie Tally (and Supplemental Snacks)

It all adds up to about 1,300 calories per day. If you have 75 pounds or more to lose, have a vigorous exercise routine, or feel this calorie level is too aggressive for you, consider adding one of the following supplemental snacks to your day.

* 100 calories' worth of fruit (see HG's Fruit Chart) with 6 ounces fat-free plain Greek yogurt

* 100 calories' worth of fruit (see HG's Fruit Chart) with ½ ounce almonds or pistachios (about 12 almonds or 24 pistachios)

* 3 ounces (about 6 slices) no-salt-added turkey breast with 100 calories' worth of veggies (see HG's Veggie Chart)


Guess What?

You're ready to get started! There are many more tips 'n tricks and lots of helpful info throughout the pages of this week's plan. Don't be afraid to skip ahead and read them all at once!


Hot Tip! Lemon Water at Breakfast

While people have been debating whether it promotes fat burning or stimulates your metabolism, I drink hot water with lemon because I like the way it tastes, and I feel it's a cleaner way to start the day than coffee or tea (especially since I'd likely add sweetener to those). I also find that it helps fill me up. Just add a wedge of fresh lemon or a squirt from a bottle. Give it a shot for a few days, and see how you like it! (You can always have your coffee after.)


Need-to-Know Info: Beverage Basics

This advice might be obvious, but I'm not taking chances. Juice, soda, energy drinks ... These drinks can add hundreds of calories to your day and seriously impede weight loss. Instead of fruit juice, have a piece of fruit as one of your snacks. The fruit has fiber and is much more filling. If you just want something sweet to drink, go for a zero-calorie beverage, like sugar-free iced tea or a fruit-flavored drink. I suggest having no more than two of these a day, though, since they do contain a few calories and can actually make you feel hungrier.


* WEEK 1 *

DAY 1


BREAKFAST

8 ounces hot, room-temp, or cold water

Choose one of the following:

* Mega Fruit 'n Yogurt Bowl

* Egg Scramble & Bun

* Growing Oatmeal B-fast


LUNCH

8 ounces room-temp or cold water

Choose one of the following:

* Ginormous Salad with Chicken, Turkey, or Tuna

* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

* Veggie 'n Bean Bowl with Side of Greek Yogurt


DINNER

8 ounces room-temp or cold water

Choose one of the following:

* HG-ified Fish or Chicken with Hot Veggies and Salad

* Chicken Hungry Girlfredo Bowl

* HG's Special Stir-Fry


SNACKS

Choose any THREE snacks from the following:

* Grab-n-Go Snacks

* Speedy Snacks

* Snack Recipes


Have each with 8 ounces room-temp or cold water.

HG Reminder: Don't forget to have two additional 8-ounce glasses of water throughout the day!


Measure Up!

It's very important to weigh and measure your ingredients. Weight loss is largely based on calories in versus calories out. And if you're not properly weighing and measuring your food, you could be taking in more calories than you think.


Need-to-Know Info: Mega Meal Mania!

This plan includes HUGE and filling meals, super-sized with lots of vegetables. If you feel full before finishing a meal, save the rest for later in the day. It'll be there if you get hungry and keep you from turning to unplanned snacks. You can even split a meal into two mini meals. I do, however, encourage you to eat all of each day's food at some point during that day.


Food Cues: Breakfast Edition

Pay attention to how satisfied you feel after having each of the different breakfasts this week. Everyone reacts differently to food. Do you feel full for a long time after eating one breakfast but get hungry quickly after eating another? Jot down these discoveries, and then make morning meal choices based on that valuable info.


* WEEK 1 *

DAY 2


BREAKFAST

8 ounces hot, room-temp, or cold water

Choose one of the following:

* Mega Fruit 'n Yogurt Bowl

* Egg Scramble & Bun

* Growing Oatmeal B-fast


LUNCH

8 ounces room-temp or cold water

Choose one of the following:

* Ginormous Salad with Chicken, Turkey, or Tuna

* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

* Veggie 'n Bean Bowl with Side of Greek Yogurt


DINNER

8 ounces room-temp or cold water

Choose one of the following:

* HG-ified Fish or Chicken with Hot Veggies and Salad

* Chicken Hungry Girlfredo Bowl

* HG's Special Stir-Fry


SNACKS

Choose any THREE snacks from the following:

* Grab-n-Go Snacks

* Speedy Snacks

* Snack Recipes

Have each with 8 ounces room-temp or cold water.


HG FYI: That Girlfredo Bowl can be made with tofu shirataki noodles OR bagged broccoli cole slaw. Try both, and see which you like more!


Quick Tricks for Dining-Out Success

While preparing your own food is the best way to guarantee weight loss on this plan, dining out is a part of life, and you're going to do it once in a while. Use this week to really memorize what common portions on the plan look like. This way, you'll be able to enjoy diet-friendly meals while you're out.

Check restaurant websites before you go. Then decide what you're going to have ahead of time. That way you'll avoid making on-the-spot selections when you're already there and hungry. So simple, and REALLY smart!

For a full-on guide to dining out on The Hungry Girl Diet plan, click here!


Need-to-Know Info: Eat Everything on the Plan

The diet is specially balanced to keep you fully nourished and satisfied, so everything counts: veggies, protein, fruit, healthy fats like nuts and olive oil ... All important. Follow the meals closely, and don't leave anything out. Remember, you can always save leftovers for later in the day.


Wondering About Workouts?

Exercising — even a little bit — can really speed up your weight loss. Check out the exercise guidefor ideas and motivation!


* WEEK 1 *

DAY 3


BREAKFAST

8 ounces hot, room-temp, or cold water

Choose one of the following:

* Mega Fruit 'n Yogurt Bowl

* Egg Scramble & Bun

* Growing Oatmeal B-fast


LUNCH

8 ounces room-temp or cold water

Choose one of the following:

* Ginormous Salad with Chicken, Turkey, or Tuna

* Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

* Veggie 'n Bean Bowl with Side of Greek Yogurt


DINNER

8 ounces room-temp or cold water

Choose one of the following:

* HG-ified Fish or Chicken with Hot Veggies and Salad

* Chicken Hungry Girlfredo Bowl

* HG's Special Stir-Fry


SNACKS

Choose any THREE snacks from the following:

* Grab-n-Go Snacks

* Speedy Snacks

* Snack Recipes

Have each with 8 ounces room-temp or cold water.


Time-Saving Shortcuts!

If a meal calls for high-fiber vegetables ...

Look for frozen and canned varieties — no cutting or cooking needed! Check the labels to make sure no other ingredients have been added. (Look for salt-free varieties.) If frozen, thaw overnight in the fridge or just pop them in the microwave.

Canned high-fiber veggies: tomatoes, green beans, carrots

Frozen high-fiber veggies (individual or mixed): bell peppers, onions, green beans, sugar snap peas, snow peas, bean sprouts, broccoli, Brussels sprouts, carrots

Packaged finds! Bagged broccoli cole slaw, which is mainly shredded broccoli stems and carrots. You can also often find fresh stir-fry mixes of onions and bell peppers.


If a meal calls for high-volume veggies ...

You can go with frozen or canned versions here as well. Again, check the ingredients to make sure nothing's been added. (No-salt options are best.) Thaw or nuke the frozen veggies, and they'll be ready to use.

Canned high-volume veggies: mushrooms, asparagus

Frozen high-volume veggies (individual or mixed): mushrooms, zucchini, yellow squash, asparagus, cauliflower, kale

Packaged finds! Bagged cole slaw mix, a.k.a. shredded cabbage. Also common? Bags of ready-to-use chopped kale and spinach. Yum!


If a meal calls for raw chicken ...

Buy precooked kinds — the less sodium the better. Look for fresh or frozen strips, cutlets, and chopped chicken. Or cook up a bunch of chicken in advance (see here), and use it for days. Here's a handy conversion chart ...


(Continues...)

Excerpted from The Hungry Girl Diet by Lisa Lillien. Copyright © 2014 Hungry Girl, Inc.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Meet the Author

LISA LILLIEN is a New York Times bestselling author and the creator of the Hungry Girl brand. The founder of hungry-girl.com, the free daily email service, she is obsessed with food––how wonderful it is, and how much of it she can eat and still fit into her pants. More than 1 million fans eagerly wait for Hungry Girl’s recipes and tips & tricks each weekday.

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The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks 3.7 out of 5 based on 0 ratings. 31 reviews.
Anonymous More than 1 year ago
Hungry Chick Vs. Hungry Girl? For months, all I heard about was how much weight my sister-in-law lost from my family and how great she looked. So today I went to BN to get the book. I ended up buying the Hungry Chick Dieting Solution and the Hungry Girl Diet when I saw it too. I am so glad that I bought this book. The Hungry Girl Diet, I found, is a 4-week program. There is a separate chapter for each of the 4 weeks, and within each week there is a separate page for every day of the week (i.e., Week 1 - Day 1, Week 1 - Day 2, Week 1 – Day 3, etc.). Every single day has its own menu plan broken down into Breakfast, Lunch, Dinner, and Snacks. It is very structured, but there is also a lot of flexibility within that structure. For each meal, you can choose from 3 different menu choices (breakfast on Week 1, Day 1, for example, offers your choice of Mega Fruit ‘n Yogurt Bowl, Egg Scramble & Bun, or Growing Oatmeal B-fast). For every menu item, there is a reference to the page number in the book where you can find the recipe for that item. There are over 60 recipes in this book. When the book is opened to a menu plan for a given day, the menu plan is on the right-hand page, and the left-hand page has helpful hints, time-saving shortcuts, money-saving tips, ideas for food swaps, etc. There are even little reminders throughout about when to drink your water. But, only The Hungry Chick Dieting Solution was able to tell me how much water I should be drinking. I already started following what the Hungry Chick recommended for that. In the end, I am seeing this little mix up as a win-win. I will use The Hungry Chick Dieting Solution for its great advice and the Hungry Girl Diet for its great recipes. 
Anonymous More than 1 year ago
Do nor waste money on the ebook i suspect that the real book format works ok because there are writing spaces or something but it doesnt work for ebook disaster
Anonymous More than 1 year ago
The Hungry Girl Diet is truly for hungry girls! I actually found it difficult, impossible at times, to eat ALL of the food allotted each day! Now that is a great “diet”! While a lot of the information seems obvious (don’t drink your calories, eat a LOT of veggies, etc.), there are some incredible tricks that make it seem like you are cheating. An example is the fettuccine alfredo made primarily from Laughing Cow cheese wedges, a dish that clocks in around 100 calories yet tastes like it’s easily as rich and creamy as the real deal for four times the calories. For this recipe alone, I’ll be eternally grateful! The plan and recipes are simple and incredibly delicious. Best of all, even making some adjustments to the plan (I have an occasional glass of wine, I use whole eggs instead of egg whites) I have already lost five pounds in the first week. If you want to eat good, easy to prepare food, yet still lose weight, grab this book right now!
Rose38 More than 1 year ago
I'm 75 year old. The older you get the harder it is to lose weight. Well this diet is working for me and I can't eat everything they tell me to eat. I've had to cut down on portion sizes but it gives you a feeling of fullness. I eat more now than I did when I was dieting on my own. I preordered it on Nook so I received it on the first day available. I read it that night and started the diet the next day. So far I've lost 6 lbs slowly. No overnight huge drop in weight but gradually and consistently.
Anonymous More than 1 year ago
This diet delivers!  I have struggled all my life with weight issues, but this diet is keeping me VERY full while losing weight  (8 pounds in 2 1/2 weeks).  Yes, the first week was tough, but  after that, it was much easier.  She knows exactly what she is doing because I love food, esp. sweets, and I have stuck with the diet plan.  Furthermore, it has weaned me of my trigger foods and helped me understand what I was doing wrong previously.  Most importantly, I followed tips for dining out and did so twice a week  while remaining very close to the diet plan with no setbacks.  Also, the app (tho' not perfect) helps you keep track of exactly what you eat.  Can this diet be made part of one's permanent  eating lifestyle?  Yes, I believe so if I continue to use her low calorie /high quantity approach and recipes.  Only reason I did not give this book a 5-star is because she failed to indicate the time  involved in shopping, prepping, and making meals.  The only way to be successful, to me,  is to cook ahead in larger batches, so the meals will be ready  to eat ,and that requires a lot of time and  refrigerator room that a person with a family won't have.   
shellide More than 1 year ago
Great book to have! I am a member of weight watchers but have been receiving the Hungry Girl emails for years - and was delighted when the book came out! Recipes, ideas, tips all so worth the purchase!
Anonymous More than 1 year ago
This diet is so complicated and expensive. Besides being totally unrealistic, you will never stick to this diet for long. I want a refund.
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Sarah1986 More than 1 year ago
The problem with diets in general is that they're restrictive. Sadly, that's the problem with the Hungry Girl Diet, it's another restrictive diet. I hate saying that because I usually love Hungry Girl (Lisa). But alas, I cannot recommend this book. There's just so much white knuckling going on, that you will lose weight, but you're more likely to gain it right back because it's not about making a lifestyle change. I was really disappointed. There are some really good recipes, though. Also, you can still follow some of this while doing some other type of weight loss. So, there's the upside. If you were to buy the book for those reasons and those reasons alone, only then would I recommend it.
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Anonymous More than 1 year ago
very easy to follow and you get a free appt,when you buy the book,good and easy recipies
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Anonymous More than 1 year ago
Great tips and super advice for a healthy and realistic way to lose and manage weight!
Anonymous More than 1 year ago
I have to admit I haven't looked through the book, but I have looked at several of Lisa's books in the past. My problem, and I would really like to like them, is that the grams of sugar and carbs are never taken into consideration. It's all about the calories and that's a GOOD thing, but  I really like to see the sugar and carbs not being ignored.  If she did that I'd buy ll of her books believing they'd be helpful for my husband who is Type 2 Diabetic.
Anonymous More than 1 year ago
Big Portions, but noticed quite abit of sugar. I am concerned about the amount of sugar in Greek yogurt that is included in many of the recipes and breakfast. One yogurt serving can contain 23grams or more of sugar. 7grams equals one teaspoon. Do the math....sugar does not help any diet!!