People Staff
December 19, 2008 02:00 PM

Get a jump-start on your New Year’s resolution with these quick and easy sample recipes from 5-Factor Diet, the health plan created by celebrity trainer Harley Pasternak. For more information or to sign up for Pasternak’s online program, check out

Breakfast: Oatmeal-Berry Pancakes

1½ cups chopped strawberries
1½ cups egg whites
1 cup rolled oats
1¼ tsp. sugar substitute
Heat-stable cooking spray, butter-flavored
1 cup nonfat sour cream
1 cup blueberries

1. Beat together the egg whites, strawberries, rolled oats, and sugar substitute until smooth.
2. Coat a nonstick skillet with cooking spray and heat the skillet.
3. Ladle ¼ cup of the batter into the skillet. Cook until the batter is set around the edges of the pan, then push it toward the center with a spatula. Cook until the batter begins to set in the center.
4. Turn the pancake over or cover the pan. Cook for 1 minute. Repeat with remaining batter.
5. Slide the pancakes onto plates and top with sour cream. Garnish with blueberries.

Serves 2

Nutrition Facts: 412 calories, 3g of fat, 32g of protein, 464mg of sodium, 67g of carbs, 8g of fiber

Snack 1: Apple-Cinnamon Smoothie

1 small apple
6 oz. nonfat plain Greek yogurt
1 tbsp. dry oats
½ tsp. ground cinnamon
3-4 ice cubes

Place all ingredients in a blender and process until smooth.

Serves 1

Nutrition Facts: 212 calories, less than 1g of fat (.48g), 14g of protein, 40g carbs, 4.5g of dietary fiber

Lunch: Mexican Chicken Salad with Spicy Salsa Dressing

1 tsp. fajita seasoning
1 dash ground cumin
Salt and black pepper to taste
6 oz. boneless, skinless chicken breast
1 cup nonfat sour cream
1 head iceberg lettuce, coarsely chopped
1½ cups canned corn, drained
1 cup salsa

1. Combine the fajita seasoning mix, cumin, salt and pepper. Coat the chicken breast with the seasoning mixture.
2. Microwave the chicken for 6 minutes. Remove from the microwave and set aside to cool slightly.
3. In a blender, combine the sour cream and salsa. Pulse until smooth. If the dressing is too thick, add a little water.
4. Cut the chicken breast into ½-in. pieces and toss it with the lettuce, corn and salsa dressing. Serve immediately.

Serves 2

Nutrition Facts: 408 calories, 3g of fat, 30g of protein, 1,612mg sodium, 59 carbs, 7g of dietary fiber

Snack 2: Celery Sticks with White Bean Dip

¾ cup nonfat cream cheese
½ cup drained navy beans
2 tbsp. lemon juice
6 stalks celery, cut into sticks
Salt and black pepper to taste

1. In a food processor, combine cream cheese, navy beans, lemon juice, salt, and pepper.
2. Pulse until a smooth paste forms.
3. Arrange the celery sticks on a plate and serve with bean dip.

Serves 2

Nutrition facts: 177 calories, 3g of fat, 18g of protein, 484mg sodium, 24g of carbs, 6g of dietary fiber

Dinner: Shrimp and Rice Stir-Fry

1 lb. shrimp, peeled and deveined
1½ cup cooked brown rice
½ tbsp. garlic powder
2 cups broccoli florets
¼ cup slivered scallion
¼ cup reduced-sodium soy sauce
2 tsp. sesame seeds
Cooking spray

1. Remove the tails from the shrimp and cut the shrimp into bite-size pieces.
2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the shrimp and cook for 2 minutes. Remove from the heat and set the shrimp aside.
3. Coat the skillet with cooking spray again and heat the skillet. Add the rice and garlic powder and cook for 1 minute, stirring constantly.
4. Add the broccoli and cook until it is bright green. Add the shrimp, scallions, soy sauce and sesame seeds. Cook for 1 minute longer.
5. Spoon the stir-fried mixture onto plates.

Serves 2

Nutrition Facts: 400 calories, 5g of fat, 44g of protein, 1,190mg sodium, 43 carbs, 6g dietary fiber

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