Recipes for a Peanut Butter Diet

Peanut butter is one of America's favorite comfort foods and a new diet book says you can incorporate the tasty treat into your daily diet — and lose weight.

The following recipes are from the The Peanut Butter Diet book.

Peanut Butter Oatmeal

Ingredients:

1/4 cup dry old-fashioned oats

1/2cup fat-free milk

4 dried apricot halves, cut into quarters

2 Tbsp crunchy peanut butter

1/4 teaspoon ground cinnamon

Directions:

1.In a microwaveable bowl, combine the oats, milk and apricots.

2.Microwave on high for 3 minutes.

3. Stir in the peanut butter and cinnamon.

Makes one serving

Per serving: 413 calories, 17 grams protein, 53 grams carbohydrates, 18 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 2 mg cholesterol, 6 grams fiber, 221 milligrams sodium.

S'Mores

Ingredients:

1 honey graham cracker

2 Tbsp creamy peanut butter

2 Hershey's kisses

1 Tbsp marshmallow cream (Men's version only)

Directions:

Spread the graham cracker with the peanut butter and dot with Hershey's kisses. (Men can also add 1 Tbsp marshmallow cream)

Per Serving for Women: 300 calories, 10 grams protein, 23 grams carbohydrates, 21 grams fat, 5 grams saturated fat, 9 grams monounsaturated fat, 2 milligrams cholesterol, 3 grams fiber, 242 milligrams sodium.

Per Serving for Men: 333 calories, 10 grams protein, 31 grams carbohydrates, 21 grams fat, 5 grams saturated fat, 9 grams monounsaturated fat, 2 milligrams cholesterol, 3 grams fiber, 242 milligrams sodium.

Peanut Butter Pudding in a Flash

Ingredients:

1 single-serving container (4 ounces) of prepared, fat-free, refrigerated pudding of your choice, chocolate, vanilla or tapioca 2 Tbsp crunchy peanut butter

Directions:

1. Place the peanut butter in a microwaveable dessert dish.

2. Microwave on high for about 1 minute, or until melted.

3. Pour the pudding into the peanut butter, and stir until mixed through.

Makes 1 serving

Per serving: 290 calories, 10 grams protein, 30 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol.

Peanut Butter Breakfast Shake

Ingredients:

1 cup fat-free milk

1 small, ripe banana

2 Tbsp toasted wheat germ (use only on Day 24 of diet)

2 Tbsp creamy peanut butter

Directions:

Combine the milk, banana, wheat germ and peanut butter in a blender and blend until smooth

Per serving: 433 calories, 22 grams protein, 52 grams carbohydrates, 18 grams fat, 4 grams saturated fat, 8 grams monounsaturated fat, 4 milligrams cholesterol, 6 grams fiber, 281 milligrams sodium.

Peanut Butter English Muffin Melt

Ingredients:

1/2 whole wheat English muffin 2 Tbsp creamy or crunch peanut butter

Toast the muffin as desired and spread with the peanut butter. Per Serving: 253 calories, 10 grams protein, 20 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol, 3 grams fiber, 243 milligrams sodium

Peanut Butter Sundae

Ingredients:

2 Tbsp creamy peanut butter 1/2 cup fat-free frozen yogurt or ice cream, any flavor

Place the peanut butter in a small, microwaveable dish. Heat on high for about one minute, or until melted. Drizzle over the frozen yogurt.

Makes One Serving

Per serving: 268 calories, 11 grams protein, 25 grams carbohydrates, 16 grams fat, 3 grams saturated fat, 8 grams monounsaturated fat, 0 milligrams cholesterol, 3 grams fiber, 218 mg sodium

Tahitian Chicken with Peanut Butter Mango Sauce

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