The Hot Latin Diet: Sample Meal Plan

The Hot Latin diet uses seven typically Latin power foods to pack on the flavor and keep you full without packing on the pounds.

Besides focusing on eating natural foods like nuts, fish, vegetables and fruit, the recipes that make up the Hot Latin Diet each contain some of these power foods. They are not necessarily low-fat, but are low-glycemic, full of fiber, protein and flavor, and are known to help kickstart metabolism or help your body burn fat. These foods include:

  • Tomatillos
  • Garbanzo Beans
  • Cilantro
  • Garlic
  • Cinnamon
  • Chile
  • Avocado

This sample meal plan can easily be modified by replacing meats: chicken, pork, turkey or lean sirloin would work in the lunch and dinner dishes, which can be made as tacos, salads, or as an entree with sides. Here is a sample meal plan:

Breakfast

Salsa Scramble

Combine 3 egg whites with a splash of milk and one clove of minced garlic. Heat 1/2 tsp olive oil a pan over medium heat and add 1/4 minced, seeded jalapeno. If that’s too hot for you, put in just a bit of jalapeno and some green bell pepper. Add eggs and scramble, adding 1/2 tsp chopped cilantro just before it’s finished cooking. Top with 4 thin slices of avocado.

Mid-Morning Snack

Oatmeal with Cinnamon

Oatmeal provides you with lots of rib-sticking fiber, and will fill you up in only 150 calories. Prepare 1 serving of whole oats either in the microwave or on the stove top. Save yourself some time by preparing a double batch and heating the second serving in the microwave the next day. Top your oatmeal with 1/2 tsp cinnamon.

Lunch

Tomatillo Braised Chicken Tostada

In a blender, combine 1/2 a jalapeno, 8 tomatillos, a handful of cilantro, 1 tablespoon cumin, 2 chopped green onions, the juice of 2 limes and 1 clove of garlic. Add enough water to form a sauce consistency. Pour the mixture in a pan and bring to a boil.  Add 2 chicken breasts and reduce the heat. Simmer the chicken for 15 minutes and remove to a plate, reserving the sauce. Shred the chicken with two forks, adding a few tablespoons of the sauce. Freeze the rest of the sauce to use with grilled chicken, or to braise chicken another day. Toast a low calorie tortilla under the broiler and top with chicken, 1/4 cup garbanzo beans, shredded lettuce and tomatoes and salsa.

Afternoon Snack

Avocado Crisps

Cut a low-calorie tortilla into 8 pieces with a pizza cutter. Toast the tortilla slices and top with 1-2 slices of avocado, then sprinkle with chili powder and lime juice.

As an alternative, blend a can of drained garbanzo beans, 1 clove garlic, a handful of cilantro and 1/2 an avocado. Serve the dip with tortilla triangles.

Dinner

Chipotle Steak Salad

Really lean sirloin can be replaced with chicken or ultra lean low-fat turkey cutlets. In a food processor or blender combine 1-2 canned chipotles en adobo, 1/4 white onion, 1 quartered plum tomato, 1 handful cilantro, 1 clove garlic, 1 tsp chili powder and 3 tbsp water, adding more water, if necessary, to form a paste. Rub the meat with the paste and marinate at for least 20 minutes or overnight. Grill the meat and slice after resting. Plate the meat on top of field greens, garbanzo beans, sliced red onion and cherry tomatoes.

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