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KUSA - Bob Harper knows how to help people lose weight. His Biggest Loser track record says it all.

Harper is also a best-selling author. His "Skinny Rules" laid down such weight-loss basics as drink a full glass of water before every meal, and load up on the veggies. His new followup is a cookbook.

"Skinny Meals: Everything You Need to Lose Weight -- Fast!" lists 100 new recipes, all under 350 calories. Want to try some of the meals for yourself? Check out these recipes:

Eggs Florentine

Sauce:

1/4 cup plain 2 percent fat Greek yogurt

1 teaspoon Dijon mustard

1/2 teaspoon chopped fresh dill

1/2 teaspoon chopped fresh parsley

Eggs:

2 cups coarsely chopped fresh spinach

1 whole wheat English muffin, toasted

3+1 or 5+1 large eggs, scrambled

Directions:

Mix the sauce ingredients together and set aside so that it has a chance to come to room temperature while you are preparing the spinach and eggs.

In a steamer, steam the spinach for 30 seconds to 1 minute, or until just wilted. Drain any excess water. Set aside.

Top the toasted English muffin with the spinach and eggs; delicately spoon the sauce on top.

Nutrition information: 313 calories, 30g protein, 32g carbs, 8g fat, 6g fiber

Bob says: "Instead of making a traditional Hollandaise sauce (a sinfully rich combination of egg yolks and melted butter that hurts my heart just thinking about it), I've lightened things up using Greek yogurt. I don't think you're going to miss 'real' Hollandaise. This is going to become your go-to sauce for life."

Avocado toast

Replace the fatty butter and sugary jam you used to pile on your toast with this abundance of natural flavors, good fats and protein, and you will have a well-balanced meal to kick-start your day! It's low-calorie, high-protein and tasty too.

Ingredients:

1/4 avocado

Pinch of paprika

1/2 teaspoon freshly squeezed lemon juice

1 slice whole-wheat or Ezekiel bread, toasted

4 hard-boiled large egg whites, chopped

1 1/2 teaspoons finely diced shallots

1 teaspoon Dijon mustard

1/2 teaspoon capers, rinsed and coarsely chopped

Dash of freshly ground black pepper

Directions:

In a small bowl, mash and mix the avocado, paprika and lemon juice. Spread on the toast.

In the same small bowl, mix together the egg whites, shallots, mustard, capers and pepper.

Pile the egg white mixture on top of the avocado-smeared toast and enjoy!

Nutrition information: 221 calories, 20g protein, 20g carbs, 8g fat, 6g fiber

Bob says: "Like most busy people, I tend to automate my weekday breakfasts. I have one or two recipes that I repeat, saving the slightly more complicated preparations for weekends, when I have more time to cook. Avocado toast is one I just have to have several times a week! To save even more time in the morning, double the chopped egg white, caper, shallot and Dijon mixture the first day of the week you make this breakfast; it'll keep in your refrigerator, and then all you have to do is pile it on your toast with the mashed avocado."

Terrific tuna salad

Pairing the protein of tuna with the carbs of pasta and all these delicious briny add-ins makes a memorable and hearty lunchtime meal.

Ingredients:

4 ounces canned tuna, drained

1 teaspoon capers, rinsed

1/2 shallot, minced

1 tablespoon pitted Kalamata olives

1/2 cup cooked whole-wheat corkscrew pasta

1/4 cup quartered cherry tomatoes

1 cup chopped arugula

1 cup chopped fresh spinach

Directions:

In a medium bowl, mix the tuna, capers, shallot and olives.

Toss the pasta, tomatoes, arugula and spinach with the tuna mixture.

Nutrition information: 288 calories, 28g protein, 26g carbs, 10g fat, 5g fiber

Bob says: "When shopping for canned ingredients, like tuna, be sure to purchase the low-sodium version. There's no short supply of other salty flavors in this dish: Capers and olives both naturally add a little salty punch to every bite. For a little extra crunch, you could also dice up a tart apple and mix it into this lunch."

(KUSA-TV © 2014 Multimedia Holdings Corporation)

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