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Real Quick Roast Beef Melt:  Most people think of beef as a fattening food, but roast beef deli meat is as lean as chicken or turkey and is loaded with lean muscle-building nutrients like protein, iron, and zinc! Plus, the pepper used to flavor this sammie has fat-fighting power from the compound peperine, which studies have shown helps to reduce the activity of genes that form fat cells. To make, top 2 slices of whole-wheat bread with 3 ounces roast beef, ⅓ cup sliced mushrooms, 3 slices of red onion, and 1 slice of reduced-fat provolone cheese. Toast under broiler until cheese melts. Then sprinkle generously with fresh black pepper and finish by topping with arugula and mustard.

Mexican-Style Chicken and Rice:  The fiber in this meal from the beans and the brown rice can help you slim without even trying! People who eat at least 34 grams fiber daily absorb up to six percent fewer calories, studies suggest. Microwave a pouch of whole-grain brown rice. Mix ½ cup of rice with 1 cup of pulled rotisserie chicken, ¼ cup black beans, 2 tablespoons nonfat plain Greek yogurt, and 2 tablespoons salsa. Microwave mixture for 30 seconds or until warmed through. Serve with baby carrots and bell pepper strips.

Source: Ron Manville

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