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Using stocked staples to make quick-and-easy meals

The whole goal of having low-glycemic foods on hand is to use them to create on-the-fly meals. Doing so helps decrease your need to eat in restaurants and saves you calories and money. Ultimately, that means you can reach your weight-loss goals successfully over time.

Some meals can be thrown together in minutes, whereas others may take a little more time to prepare. The deciding factor in how to use your low-glycemic staples is how much time you have. You can be as creative as you want with this process, but here are a few ideas to get you started:

Mixed greens with salmon: This is an ultra-fast meal to put together. Simply grab your mixed greens and any fresh veggies you have on hand and mix with your prepackaged salmon, kidney beans or chickpeas, and your favorite salad dressing.

Chili or soup and salad: Another quick meal is to warm up one of your favorite soups or chilis and make a side salad with your prepackaged greens. This is a light meal, so you can pack your salad high with veggies, beans, or even nuts.

Rice, beans, and vegetables: Even though rice is typically a higher-glycemic food, brown rice tends to have a low- or medium-glycemic load. Cook some brown rice or use some that you've already cooked and frozen, add some black beans plus any veggies you have on hand, and top with some cheese. Warm it all up in the microwave until your cheese melts. Note: To save on calories, don't overdo the cheese. A quarter cup is plenty.

Grilled chicken breasts with vegetables and quinoa: Take your frozen chicken breasts, top with your favorite grilling sauce, and grill until cooked through. Cook up some quinoa or use some that you already had frozen and warm up some frozen veggies in the microwave. This is a complete meal that you can make any time as long as you have these staples around. (Remember: Always cook frozen chicken breasts in one of three ways: in the oven, on the stove, or on the grill. Don't cook frozen chicken in the microwave because the meat won't cook evenly.)

Salmon burgers with steamed vegetables: Thaw out a hamburger bun and cook your frozen salmon burger in a pan. Add any toppings you enjoy and warm up some frozen veggies for a side.

Sandwiches: If you really don't want to cook (or even think about it!), you can always have a sandwich for lunch or dinner. Whether you make up tuna fish or basic turkey, sandwiches are always an easy fix that you can eat with soup, salad, or fruit.

Veggie omelet (or scramble): Mix your eggs and a little milk, pour into a pan, add some thawed vegetables, and top with cheese.

Oatmeal and berries: Cook up your oats on the stove or in the microwave. Thaw some frozen blueberries in the microwave for 30 seconds and add 'em to the cereal. Pour in some milk, and you're ready to go! If you want a bigger breakfast, eat a yogurt or pohed egg with your oatmeal.

Need more inspiration for your next meal? Check out the recipes in Chapters 16, 17, and 18.

Part III

Overcoming Challenges and Obstacles

In this part . . .

Does it ever seem that life gets in the way of losing weight? A relative has a birthday, complete with a celebration dinner and, of course, birthday cake and ice cream. The kids have sports practice at dinnertime so you zip through the fast food drive-through. You go on vacation, to a restaurant, or to a friend's home for dinner. Here's the good news: You can continue to enjoy all of these activities without putting your weight-loss goals on hold by using the tips and strategies featured in these four chapters.

Another part of a successful, long-term weight-loss strategy is planning ahead for potential obstacles such as food cravings and the dreaded weight-loss plateau. In the following chapters, I show you how to eat mindfully and explore new ways of dealing with emotions that don't involve food. And because a solid support system is a crucial component of losing weight and keeping it off, I also show you that you can find support in a variety