How I've Been Losing Weight: consume 1g protein for every 3 lb body weight, cut your calories, and don't try to exercise the pounds off. (Increased activity will come on its own as you lose weight.)

High-protein foods to focus on: lean chicken / turkey / pork, Greek yogurt, protein shakes, wheat gluten, TVP -- and count calories to make sure you're actually on target.

No foods are strictly off-limits. But you're cutting your calories, so choose carefully.


Chicken Paprikash

This recipe is barely any more complicated than chopping things up and boiling them in a pot. Cooking time: 45 min (if you cook on high heat rather than slow-cooking)

If you make the recipe with fat-free sour cream and Textured vegetable Protein, you'll get ten 10oz servings of roughly 250 calories and 40g of protein. That's nutritious enough to make a major part of a weight loss program. If you don't want to use TVP, make spaetzel or serve over noodles or potatoes -- but TVP offers high protein and low calories, so it's worth considering.


  • 2 lb boneless skinless chicken breasts
  • 16 oz. fat-free sour cream
  • 48 oz. chicken broth
  • 1 onion
  • 3 tablespoons Hungarian paprika
  • 2 tablespoon garlic
  • 1 tablespoon salt
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon ginger
  • 3 bay leaves
  • corn starch (or preferably potato starch)
  • 2 cups TVP, or spaetzel
  • 1 Fudgesicle
  Chacal would eat this

Chop up the onion and the chicken.

Put the chicken, onion, broth, and spices into a pot, and cook at whatever temperature you prefer until the chicken and onions are cooked. (Personally I find the results are best if one slow-cooks it, but higher temperatures work too.)

While it's all cooking, eat the Fudgesicle.

When the chicken and onions are fully cooked, add the TVP (if you're using TVP), and give it a few minutes to hydrate.

Add the starch as a thickening agent, by mixing it into a little water and pouring it into the pot. Remove from heat and let it thicken.

Finally, stir in the sour cream, add the spaetzel (if you're using spaetzel), and it's ready to serve.


This seems to be a heretical recipe, because almost everyone I speak to, claims that the batter/dough should require cutting with a knife. I'll let this recipe speak for itself.


Get a pot of water going at a high boil.

Mix the milk, flour, and eggs in a bowl. The resulting batter should be a little thicker than Duncan Hines cake mix: a tiny bit stiff, but definitely not "dough".

With a spoon, drop small blobs of batter into the boiling water, and let boil for about 20 minutes. Then you may fish out the spaetzel.

Be advised that you need to keep the water at a high boil for this to work: the surfaces of the blobs really need to cook as soon as they hit the water. Then they magically don't stick together.

Also be advised that the blobs will expand as they cook, so try not to make them very large. One way or another, you'll probably have to chop them up with a spatula when you're done anyway.

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