Table of Contents
Acknowledgments xi
Introduction xiii
The Ultimate Volumetrics Diet
Week 0 Getting Started 3
Week 1 Calorie Density Basics 16
Week 2 More on Calorie Density 25
Week 3 Portion Size: When Bigger Is Better 34
Week 4 Putting Together Satisfying Meals 44
Week 5 Building Your Meal Around Vegetables and Fruits 58
Week 6 Make Meals More Satisfying with Protein and Fiber 71
Week 7 Managing Fat and Sugar: Strategies for Enhancing Flavor 85
Week 8 To Snack or Not to Snack, That Is the Question 97
Week 9 Rethinking What You Drink 106
Week 10 Eating Away from Home 114
Week 11 Your Personal Environment 126
Week 12 Maintaining Your Volumetrics Lifestyle 139
Your Personal Ultimate Volumetrics Diet Plan 153
Ultimate Volumetrics Recipes
Your Volumetrics Recipes 167
Breakfast-Pancakes and French Toast
Cherry-Vanilla French Toast 175
Cornmeal Pancakes with Cinnamon Apples 177
Light as a Feather Pancakes with Berry Sauce 179
Breakfast-Eggs
Fajita Breakfast Burrito 180
Greek Frittata 183
Vegetable Denver Omelet 184
Breakfast-Parfaits
Berry Parfait 186
Peach Melba Parfait 189
Greek Apple Parfait 190
Breakfast-Muffins and Breads
Apple Oatmeal Muffins 191
Pumpkin Cranberry Bread 193
Blueberry Lemon Breakfast Loaf 195
Soups and Salads-First Course Soups
The Volumetrics Soup 196
Chilled Cucumber and Summer Vegetable Soup 198
Red Lentil Soup 200
Soups and Salads-Main Course Soups
Caribbean Bean and Squash Soup 201
Vegetable Barley Soup 203
Chicken Tortilla Soup 205
Soups and Salads-First Course Green Salads
Classic Spinach Salad 206
Mixed Greens with,-Strawberries, Pears, and Walnuts 209
Baby Arugula Salad 210
Soups and Salads-Vegetable Salads
Asian Sesame Slaw 211
Spicy Lentil Salad 213
Asparagus with Tarragon-Mustard Vinaigrette 215
Soups and Salads-Main Course Salads
Rainbow Chef's Salad 216
Chili-Rubbed Steak on a Deconstructed Guacamole Salad 219
Salade Niçoise 220
Main Course-Salad Sandwiches
Tuna-Apple Salad Sandwich 221
Egg and Veggie Salad Sandwich 223
Chicken Salad Sandwich 225
Main Course-Sandwiches
Chicken Caesar Panini 226
Hummus and Veggies: My Go-to Sandwich 229
Zesty Roast Beef and Veggie Pocket 230
Main Course-Pizzas
Very Veggie Pizza 231
Hawaiian Pizza 233
Pesto Pizza with Chicken and Vegetables 235
Main Course-Pastas
Volumetrics Spaghetti Bolognese 236
Diane's Basil Shrimp and Pasta 239
Creamy Pork Tenderloin with Mushrooms over Egg Noodles 241
Main Course-Meatless Pastas
Pasta Tricolore 242
Pasta with Exploding Tomatoes and Arugula 245
Melissa's Leek Lasagna 246
Main Course-Stir-Fry Entrées
Chicken-Broccoli Stir-Fry with Water Chestnuts and Carrots 248
Pork Stir-Fry with Asian Cabbage and Red Pepper 251
Spicy Tofu with Peppers and Snow Peas 253
Main Course-Stews
French Beef Stew 254
Couscous with Middle Eastern Vegetable Stew 257
Irish Lamb Stew 258
Main Course-Comfort Foods
Volumetrics Gumbo 259
Enchilada Casserole 261
Baked Potato with Black Bean and Pepper Salsa 263
Main Course-Poultry Entrées
Volumetrics Chicken Cacciatore 264
Turkey Piccata with Broccoli 267
Jennifer's Orange Chicken 268
Main Course-Protein Packet Entrées
Steak and Onions in a Packet 269
Chicken and Seasonal Tomatoes in a Packet 271
Asian Salmon in a Packet 273
Main Course-Seafood Entrees
Crab-Asparagus Quiche 274
Anne's Sea Scallops with Radishes and Spring Onions 277
Greek Tilapia Fillets with Olives and Oregano 278
Main Course-Grilled Dishes
Korean-Style Steak Fajitas 279
Chicken and Zucchini Skewers with Peanut Dipping Sauce 281
Persian-Style Grilled Vegetables 283
Main Course-Chilis
Volumetrics Chili con Carne 284
Juliet's Vegetarian Chili 287
White Turkey Chili 288
Side Dish-Grain Salads
Quinoa Tabbouleh Salad 289
Kim's Black Bean and Barley Salad 291
Wheatberry Salad 293
Side Dish-Vegetables
Asian Green Beans 294
South-of-France Ratatouille 297
Grilled Portobello Mushroom Caps 298
Sweet Potato Casserole 299
Balsamic-Glazed Carrots 301
Roasted Diced Fall Vegetables 303
Side Dish-Mixed Vegetable Salads
Lemony New Potato Salad 304
Creamy Broccoli-Feta Salad 307
Succotash Salad 308
Side Dish-Rice
Squash Risotto 309
Cauliflower Rice 311
Volumetrics Vegetable Fried Rice 313
Party Dishes
Jennifer's Buffalo Party Dip 314
Crudités with Cilantro-Lime Ranch Dip 317
Chicken Breast Strips with Smoky Orange Dipping Sauce 318
Potluck Dishes
Melissa's Peanut-Udon Salad 319
Volumetrics Macaroni and Cheese 321
Asian Chicken Salad 323
Snacks-Dips
Volumetrics Spinach-Artichoke Dip 324
Apple-Goat Cheese Dip with Endive Leaves 327
Kim's Cantina Night Bean Dip 328
Snacks-Finger Foods
Roasted Eggplant and Fennel Caponata 329
Zesty Vegetable Pinwheels 331
Tomato and Mozzarella Mini Sticks 333
Snacks-Festive Fare
Spinach-Cheese Balls 334
Curried Chicken Lettuce Cups 337
Marinated Mushrooms 338
Desserts-Cakes
Chocolate Chip-Zucchini Squares 339
Banana Cake 341
Alex's Three-Layer Carrot Cake 343
Desserts-Fruit Desserts
Ginger Apple Crumble 345
Peach Bread Pudding 347
Pear Cranberry Strudel 349
Desserts-Fruit Salads
Red, Black, and Blue Berry Medley 350
Holiday Balsamic Grape Salad 353
Retro Melon Ball Trio 354
Appendix
Modular Food Lists 357
Suggested Food Group Servings 372
Kitchen Conversion Charts 374
Selected References 375
Index 385
