100 Day Diet Plan: Days 31-50
July 15, 2010 — -- In September, Juju Chang plans to run, bike and swim her way through a sprint triathlon. That gives her just a few months to whip into shape and she wants you to join her in a healthier lifestyle.
First up: food. Try out the diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?
CLICK HERE for the first 15 days of the diet plan.
CLICK HERE for the second 15 days.
Breakfast : Strawberry-Almond Oatmeal
Strawberry-Almond OatmealPrepare 1 packet instant plain oatmeal with 1/2 cup skim milk instead of water. Top with 3/4 cup fresh or frozen strawberries, thawed; 2 tbsp sliced almonds; and 1 tsp brown sugar.
Lunch : Chunky Black Bean and Corn Soup
Mix 1/2 cup frozen corn into 1 1/2 cups Amy's Black Bean Vegetable Soup and heat thoroughly. Top soup with 1/4 avocado, chopped or sliced; 2 tbsp nonfat plain yogurt; and 1 tbsp salsa. Finish with 1 tsp fresh cilantro (optional). Serve with 10 baked tortilla chips.
Snack : Jamba Juice
One 16-oz Jamba Juice Berry Fulfilling or Mango Mantra light smoothie
Dinner :Apple and Chicken Salad With a Whole-Grain Baguette
Panera Bread Fuji Apple Chicken Salad (use only half the dressing) with half of a whole-grain baguette
Treat:
3 Werther Original hard candies with 1 cup black tea with 2 tbsp milk and 1 tsp honey
BONUS: Drinking at least two cups of green or black tea a day may cut your risk for ovarian cancer by nearly half. Both brews are rich in cancer-fighting antioxidants, which can help protect your reproductive cells from damage. Put on another pot!
Breakfast: Mediterranean Wrap
Whisk 1 egg and 2 egg whites with 1 tbsp water. Pour eggs into a nonstick skillet coated with cooking spray and scramble over medium heat for 1 or 2 minutes. Add 1/2 cup baby spinach, 1/4 cup chopped kalamata olives, 1/4 cup reduced-fat feta and 1/4 cup chopped tomato; lightly fold into eggs until spinach wilts. Fill one warmed whole-wheat wrap with egg mixture. Don't have feta on hand? Try reduced-fat cheddar.
Lunch: Shrimp Caesar Salad
Thaw 8 cooked frozen peeled shrimp under running water. Coat with 1 tsp olive oil, 1 tsp lemon juice, 1/8 tsp garlic powder, salt and pepper. Grill or panfry until hot, 1 minute each side. Serve over 2 cups romaine, 1/2 cup sliced cukes, 1/4 cup shaved Parmesan, 1 Wasa Crispbread broken into small pieces and 2 tbsp lowfat Caesar dressing. Serve with 1 cup low-sodium vegetable soup, 2 crispbreads and 1 wedge The Laughing Cow light cheese. If you don't have lowfat, use 2 tsp regular dressing.
Snack: Tahini-Yogurt Dip
Dip 1 cup cucumber slices in 1 tbsp tahini mixed with 2 drops reduced-sodium soy sauce and 1/3 cup plain nonfat Greek yogurt. If you can't find tahini, use 2 tsp peanut butter.
Dinner: Asian Cod and Snap Peas
Pat a 4-oz cod fillet dry with a paper towel; sprinkle with pepper. Mix 1 1/4 tsp low-sodium soy sauce, 1/2 tsp grated ginger and 2 tsp olive oil; brush onto fillet. Sprinkle with 1/8 tsp paprika and broil until fish flakes with a fork, 6 to 8 minutes. Serve with 1 1/2 cups snap peas, steamed and tossed with 1 tsp sesame oil, 1 tsp sesame seeds and 1 1/4 cups brown rice. Not a fish fan? Use firm tofu instead.
Treat :
1 1/2 large sheets cinnamon-sugar graham crackers and English breakfast tea with
BONUS: Have you heard the buzz about the Mediterranean diet? Study after study is showing that it's one of the healthiest diets out there.
Breakfast : Banana-Pecan Cereal
Top 1 1/4 cups whole-grain flake cereal (such as Post Bran Flakes or Nature's Path Heritage Flakes) with 3/4 cup skim milk; 1/2 medium banana, sliced; 1 tbsp chopped pecans; and cinnamon. Sub 4 oz yogurt for milk to make a thick mix.
Lunch :Tangy Bulgur Salad
Toss 1 cup cooked bulgur wheat, 1/3 cup cubed avocado, 1/3 cup chopped tomato and 1/2 cup white beans with 1 tsp lime juice, 1 tsp lemon juice, 1/2 tsp chopped garlic, 1/8 tsp cumin, 1/8 tsp chili powder, 2 tsp olive oil, 1/8 tsp salt and 1/8 tsp pepper. Serve with an orange. Trade bulgur for quinoa for more texture.
Snack: Fruit and Cheese Tartines
Spread 3 Reduced Fat Triscuit crackers each with 1 tsp reduced-fat cream cheese; top with 1 dried apricot half and 1 walnut half. No walnuts? Top with cashews.
Dinner :Spicy Crab Cake Stack
Mix 4 oz lump crabmeat (one 6-oz can, drained) with 1 tbsp plus 1 1/2 tsp light mayo, 1/4 cup whole-wheat panko breadcrumbs, 1 egg white, 2 tbsp diced onion and a pinch of cayenne pepper. Form into 2 patties; bake at 350 degrees until cooked through, about 20 minutes. Sauté 2 cups Swiss chard with 1 tsp chopped garlic and 2 tsp olive oil until wilted. Toss in 1 cup cooked quinoa. Place cakes on top of Swiss chard mixture. Sub watercress for chard to make a milder flavor.
Treat:
3 small (1/2-inch-cube) caramels1 tbsp whole milk
BONUS: Love bulgur? Try this recipe for Bulgur risotto with corn and shrimp! Fiber-rich bulgur and protein-packed shrimp in this mix will keep you full for hours—but it takes mere minutes to make.
Breakfast : Apple-Cheddar Melt
Spread half a 3-oz whole-wheat regular-sized bagel (such as Lender's New York Style Whole Wheat, about 250 calories per bagel) with 2 tbsp plain hummus. Top with 3 slices apple and 1 slice reduced-fat cheddar. Broil until cheese is golden and melted, 1 minute. Serve with a café au lait made with 6 oz skim milk and 6 oz coffee. If you favor Swiss, use it in place of cheddar for a milder flavor.
Lunch : Spicy Roast Beef Wrap
Mix 1 tbsp light mayonnaise with 1/2 tsp jarred horseradish and 1/2 tsp lemon juice. Spread mayo mixture on a whole-grain wrap and fill with 3 oz lean roast beef, 1 oz reduced-fat cheddar, 1/2 cup arugula and 2 slices tomato. Serve with 1 cup edamame in the shell. Grab baby spinach if there's no arugula in stock.
Snack : Mix 2 tbsp uncooked rolled oats with 2 tsp dried cherries, 1 tbsp unsalted pistachios and a dash of cinnamon. Sprinkle over 1/3 cup nonfat plain yogurt. Make it creamier by adding 1 1/2 tsp peanut butter in place of pistachios.
16-oz skim-milk latte with 2 packets sugar
Dinner : Savory Stuffed Pepper
Sauté 1/4 cup each diced onion, mushrooms and carrots in 2 tsp olive oil until tender. Add 1⁄3 cup reduced-sodium chicken broth, 1/4 tsp dried sage, 1 1/4 cups cooked wild rice, 1 tbsp pine nuts, 3 oz cooked ground skinless turkey breast, salt and pepper. Simmer until rice mostly absorbs juices and place in a hollowed bell pepper. Bake at 350 degrees until tender, 20 minutes. Get the same crunch by using celery in lieu of carrots.
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Treat: 1 Nestle Crunch Fun Size bar
BONUS:Want to burn more fat at your next workout without exercising harder or longer? Eat a fiber-rich breakfast of muesli with milk, yogurt and peaches to burn more fat and get the most out of your workout!
Breakfast : Pineapple-Ginger Parfait
Layer 6 oz nonfat plain Greek yogurt with 1 tbsp chopped crystallized ginger, 1/2 cup pineapple chunks (canned in their own juice, drained), 1 tbsp sliced almonds and 1/4 cup granola. Replace pineapple with berries for a sweet and creamy meal.
Lunch : Chicken and Carrot Pita
Mix 1/3 cup shredded carrots, 1 1/2 tsp light mayo, 1 1/2 tsp nonfat plain yogurt, 1/4 tsp Dijon mustard, 1/4 tsp lemon juice, 1 tbsp sliced almonds and black pepper. Stuff with 3 oz chopped grilled chicken breast into a whole-wheat pita. Serve with 3/4 cup grapes. Try pumpkin seeds instead of almonds for less crunch.
Snack : Cottage Cheese, Nuts and Banana
Top 1/2 cup 1 percent cottage cheese with 1 tsp chopped walnuts and 1/4 sliced banana. Not into banana? Have half a peach.
Dinner : Steak Frites
Heat 1 tsp olive oil in an ovensafe skillet over medium-high heat. Season a 4-oz lean sirloin with salt and pepper; sear 2 minutes per side. Place 1 cup bell pepper strips and 1/4 cup yellow onion slices in pan; transfer pan to a 400 degrees oven; roast until veggies are tender, 8 or 9 minutes. Serve with 4 oz baked frozen sweet potato fries (try Alexia Sweet Potato fries) with 1⁄3 cup lowfat plain yogurt, 1/4 tsp chopped garlic, salt and pepper. Love baked spuds? Enjoy one instead of fries.
Treat:
3 Pepperidge Farm Gingerman or 2 Sugar Homestyle cookies
BONUS: Love cookies? Whip up one of these amazingly delicious and surprisingly healthy cookies – with all this flavor you won't believe they are sinless!
Breakfast : OmeletCook 1 tbsp diced onion, 3 tbsp diced red bell pepper and 1 oz chopped turkey in 2 tsp trans-fat-free margarine. Add 2 egg whites; cook until set. Eat with 1 whole-grain crispbread such as Wasa, 1 cup skim milk and 3/4 cup berries.
Lunch : Spicy Chicken Wrap 3 oz cooked chicken breast, 2 tbsp raisins, 1 tbsp cashews, 1 tbsp light mayo, 1 tsp mustard, 1/4 tsp curry powder, 1 pinch cinnamon, 3 lettuce leaves, 2 slices tomato in a whole-wheat wrap; 1 cup crudites with 1/4 cup hummus
Snack : Orange Spritzer and Almonds 8 oz orange juice mixed with 4 oz sparkling water; 7 almonds
Dinner : Salmon Special 3 cups spinach, 1/2 clove chopped garlic cooked in 2 tsp olive oil; 3 oz salmon, grilled (3 minutes a side); baked potato, 2 1/2 tbsp light sour cream
Treat: Wine 4 oz red or white wine
BONUS: Salmon is one of our favorite superfoods. See what other eats you should add to your plate today and you'll be slimmer and healthier in no time!
Breakfast :Bacon, Egg and Cheese Muffin Scramble 1 large egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup lowfat vanilla yogurt and 12 oz skim latte.
Lunch : Tangy Turkey Pita3 oz turkey breast, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato, 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orange
Snack : Pear and Yogurt 1/2 pear, sliced, 1/3 cup nonfat plain yogurt mixed with 1 pinch cinnamon and 1 tsp honey
Dinner : Steak Tacos3 oz flank steak cooked in 1/3 tsp olive oil, 1/3 cup guacamole, 3 tbsp salsa in 3 corn tortillas; 2 cups greens and 1 chopped tomato with 10 sprays Wish-Bone Salad Spritzer
Treat:Chocolate
Ghirardelli 60% Dark Cacao Chocolate Square
BONUS: Take the fiber challenge! Eat 34 grams of fiber a day to feel fuller and rev up your metabolism plus you can burn 6% more calories!Click here
Breakfast : Ricotta Wrap
1/4 cup plus 2 tbsp nonfat ricotta, 2 tbsp slivered almonds, 1/2 cup berries and 2 tsp honey in 1 whole-grain wrap such as Flatout multigrain flatbread
Lunch : Pear 'Wich 3 tbsp almond butter, 1/2 large pear, sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread; 1/2 pear.
Snack : Turkey and Cheese Roll-up 1 oz sliced turkey breast, 1 oz sliced reduced-fat cheddar rolled up
Dinner : Chickpea Pasta
1/3 cup chopped onion, 2 cups chopped zucchini, 1/2 red bell pepper, chopped, and 1/2 cup chickpeas sauteed in 1 tbsp olive oil. Mix with 1 cup cooked ziti, 2 tbsp Parmesan.
Treat: Fudge Pop
The Skinny Cow Mini Fudge Pop
BONUS: Love ice pops? With fresh ingredients and less sugar than store-bought frozen goodies, these homemade licks-on-a-stick are cool and healthful summer treats.
Day 39
Breakfast : Yogurt Crunch 5 oz plain yogurt, 4 walnut halves, 3 tbsp All-Bran, 1/4 cup granola and 3/4 cup cubed melon
Lunch : Roast Beef Sandwich
3 oz lean roast beef, 2 slices tomato, 1/4 cup greens and 1 oz cheddar on 2 slices rye bread with 1 tbsp light mayo mixed with 1 tsp horseradish; 15 baby carrots
Snack : Chocolate Milk With Nuts
1 cup light chocolate soymilk, 13 pistachios
Dinner : Chicken Pilaf
3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East Whole Grain Wheat Pilaf drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley
Treat: Trail Mix
1 tbsp chocolate chips, 1 tbsp chopped walnuts
BONUS: Chocolate milk may be a better choice than a sports drink after a grueling workout – the calcium, protein, and vitamin D not only replenish the body but make for a speedier muscle recovery too!
Day 40
Breakfast : Fruity Cereal
1 cup Kashi Good Friends, 1 cup skim milk, 2 tbsp walnuts and 1 small apple, chopped
Lunch : Shrimp Salad
10 cooked shrimp, 1/3 avocado, sliced, 1 tbsp slivered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-grain crispbreads
Snack : Cheese Plate
1 skim string cheese, 3 whole-grain crackers, 1 cup grapes
Dinner : Fish and Fries
4 oz cod rubbed with 1 tsp olive oil, seared (2 to 3 minutes per side); 12 Alexia Sweet Potato Fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tbsp reduced-fat dressing
Treat: Caramel Pecan Sundae 1/2 cup light vanilla ice cream such as Edy's Light with 2 tsp caramel sauce, 2 tsp chopped pecans and 1 tbsp whipped cream
BONUS: Eat cheese to stay slim! Who knew? Indulging in a little of this dairy dynamo can keep you slim. Become a cheese whiz with this guide.
Day 41
Breakfast : Dunkin' Donuts Sandwich
1 Dunkin' Donuts Egg White Veggie Flatbread Sandwich; small (10 oz) coffee with 1 oz skim milk
Lunch : Turkey and Avocado Sandwich
4 oz turkey breast, 2 slices tomato, 2 basil leaves, 1 slice part-skim mozzarella, 1/4 avocado (sliced) on whole-wheat English muffin; 15 baby carrots, 2 tbsp light Ranch
Snack : Graham Crackers
1 sheet graham crackers, 4 oz skim milk
Dinner : 'Shroom Burger
1/2 cup onion slices cooked in 1 tbsp olive oil, 1 tbsp hummus, 1 grilled portobello, 1 oz Swiss on whole-wheat bun; 1 cup green beans, steamed, with 1 tbsp almonds and 2 tbsp Parmesan
Treat:Potato Chips and Dip
3/4 oz potato chips (about 11) with 1 tbsp French onion dip
BONUS: Love hummus? Whip up your own at home!
Day 42
Breakfast : Smoked Salmon Breakfast Wrap
1 slice reduced-fat Monterey Jack cheese, 2 tsp reduced-fat cream cheese, 2 slices red onion, 3 slices tomato, 1 oz lox rolled in a whole-wheat tortilla; 1 cup strawberries
Lunch : Egg Salad
2 eggs plus 2 egg whites, hard-boiled, chopped, mixed with 1/4 cup chopped celery and 1 tbsp reduced-fat mayo; 1 slice lowfat cheddar cheese on 2 slices whole-wheat bread; 1 orange dipped in 1/2 cup plain lowfat yogurt with 1 tsp honey
Snack : Apples with Almond Butter
1 cup apple slices (1 small apple) dipped in 1 tbsp almond butter
Dinner :Wendy's Chili and Salad Meal
Small Wendy's chili with a side salad tossed with 1 packet fat-free French Dressing and 1/2 order mandarin oranges
Treat
Nestle Dark Chocolate Raisinets, 1.58 oz bag
BONUS: No wonder almonds are considered a superfood! By pairing your snack with almonds or almond butter you can stay slim, energized and ward off stress!
Day 43
Breakfast : Creamsicle Smoothie and Almonds
1 cup nonfat vanilla yogurt, 1/2 cup 100 percent orange juice and 4 ice cubes, blended; 18 almonds
Lunch : McDonald's Meal
McDonald's Premium Southwest Salad With Grilled Chicken with 1/2 packet Creamy Southwest Dressing; Fruit and Yogurt Parfait (without granola)
Snack : String Cheese
1 part-skim mozzarella string cheese stick with 1/2 cup cherry tomatoes
Dinner : Lemon Chicken
4 oz boneless, skinless chicken thigh rubbed with 1 tbsp lemon juice and 1/4 tsp black pepper, baked until cooked through, over 1/2 cup sliced fennel and 1/4 cup chopped onion, cooked in 1 tsp olive oil and 1 tsp lemon juice with 1/4 cup shredded lowfat cheese; 1/3 cup sliced mushrooms cooked in 1 tsp olive oil, and 2 tsp light sour cream on a baked potato
Treat: Spiced Rice Pudding
1/4 cup Kozy Shack Original Rice Pudding sprinkled with cinnamon
BONUS: Combat fat, with food! These edibles have proven lipid-melting powers that help you slim. That's a win.
Day 44
Breakfast : Waffle Sundae
1 medium apple, sliced and sauteed in 1 tsp canola oil with a pinch of cinnamon, 1/2 cup lowfat plain yogurt, 2 tsp maple syrup and 4 tsp chopped walnuts on 2 Kashi GoLean Original 7 Grain Waffles
Lunch : Goat Cheese Wrap
1/4 cup each sliced mushrooms, onions, red bell peppers and summer squash roasted with 2 tsp olive oil at 350˚ until tender, 1/2 cup greens, 2 tbsp goat cheese and 2 tsp balsamic vinaigrette in a whole-wheat wrap; a side of 1/2 cup chickpeas, 1/4 cup (combined) diced bell pepper and celery, 2 tbsp chopped red onion, with 1 tbsp balsamic vinaigrette
Snack : Hummus Bites
6 whole-wheat melba toasts with 2 tbsp hummus
Dinner : Sesame Beef
4 oz cubed beef tenderloin rubbed with 1 tbsp Asian sesame dressing, grilled, over 1/2 cup brown rice topped with 2 tsp sesame seeds; 1/2 cup snow peas sautéed in 1 tsp olive oil with 1/4 tsp each minced ginger and garlic.
Treat: Homemade Hot Cocoa
2 Hershey's dark chocolate kisses melted in 3/4 cup (6 oz) steaming skim milk (heat in the microwave or on the stovetop)
BONUS: Eat steak, stay slim? Surprising, but true. When eaten in moderation, steak is not only an excellent source of protein (the iron and folate counts are quite high as well), but it has been shown help women lose weight.
DAY 45
Breakfast : Cinnamon Raisin Muesli
2/3 cup old-fashioned rolled oats, 1/3 cup high-fiber cereal (such as Fiber One), 1/4 cup raisins and 2 tbsp slivered almonds, combined, topped with 1 cup nonfat milk and dash of cinnamon
Lunch : Beef and Swiss Roll-ups
2 cups spinach, 1/2 cup grape tomatoes, 1/4 cup sliced red onion tossed with 1 tbsp balsamic vinaigrette; 3 slices roast beef individually rolled with 3 slices lowfat Swiss; small whole-grain roll
Snack : Stuffed Dates
3 dates, each filled with 1 tsp light cream cheese and 1 walnut half; sprinkle with cinnamon
Dinner : Pork Quesadilla
3 oz cooked pork tenderloin (broil 10 to 12 minutes), 1/4 cup shredded lowfat cheese and 1/4 cup salsa folded in a whole-wheat tortilla, heated; 1/4 cup each chopped tomato, bell pepper, black beans and corn with 1 tsp olive oil, 1 tsp lemon juice and 1/8 tsp cumin
TreatMaple Ice Cream
1/2 cup light vanilla ice cream topped with 1 tsp maple syrup and 1 tsp chopped walnuts
BONUS: A quarter cup of walnuts a day may help keep breast cancer at bay. Women who ate the antioxidant-rich snack had fewer and smaller tumors than those who didn't. Find two more great nuts you should be adding to your diet!
Breakfast : Bar, Banana and Latte
1 Raw Revolution Cashew & Agave Nectar Bar, 16-oz skim latte, banana
Lunch : Chicken and Pasta Salad
Toss together 3 oz chopped precooked chicken breast, 1/2 cup each diced tomato and cucumber, 1/4 cup reduced-fat feta, 1 cup cooked whole-wheat pasta and 1 1/2 tbsp balsamic vinaigrette.
Snack : Cottage Cheese With Tomatoes
Top 1/2 cup halved cherry tomatoes with 1/2 cup 1 percent cottage cheese; sprinkle with black pepper.
Dinner :White Bean and Salmon Salad
Top 3 cups greens with 1/2 cup canned white beans (rinsed and drained); 1 can (6 oz) boneless, skinless salmon (drained); 1/4 cup each sliced mushrooms and shredded carrots; 1 tbsp dried cranberries; 1 tbsp unsalted sunflower seeds; 2 tsp olive oil; 1 tbsp balsamic vinegar; and 1 tbsp Parmesan.
Treat: Chex Mix
2/3 cup Chex mix, traditional flavor
BONUS: Beans, beans…they're good for your bod! Eating just two cups a week reduces your risk of developing diabetes by as much as 40 percent.
Breakfast: Easy Egg Sammy
1 oz reduced-fat cheddar, 1 sliced hard-boiled egg, 1 tomato slice and 1 tsp light mayo on a whole-wheat English muffin
Lunch: Cheese and Crackers
2 Laughing Cow Light Original Swiss wedges, 13 whole-wheat crackers, 12 cherry tomatoes, 7 walnut halves, 5 dried figs
Snack: Dried Pineapple With Walnuts
1 oz dried pineapple (about 1 ring) with 3 walnut halves
Dinner: Burger King Meal
Veggie burger with cheese, lettuce, tomato and ketchup; garden salad with 1/2 packet Ken's Light Italian Dressing
Treat :
Snickers 1 Fun Size bar
BONUS: Five deliciously creative ways to eat a veggie burger!
Breakfast : Fruit Parfait
Mix 3/4 cup nonfat ricotta, 1/2 tsp almond extract and 2 tsp brown sugar. Layer with 2 tbsp slivered almonds, 8 dried apricots and 1/2 cup Fiber One. Sprinkle with cinnamon.
Lunch :Stuffed Shells
Amy's Stuffed Pasta Shells Bowl; 1 1/2 cups combined spinach and arugula tossed with 1/4 cup chopped celery, 1/3 cup grapefruit or orange sections, 2 tsp chopped pecans, 1 tbsp olive oil and 1 tsp vinegar; 1 whole-wheat roll
Snack:Pita Wedges Dipped in Tzatziki
Slice one 5-inch whole-wheat pita into fourths. Dip in 3 tbsp prepared tzatziki sauce (such as Cedar's Tzatziki Cucumber & Garlic).
Dinner :Stuffed Tomato
Seed 1 large tomato. Fill with a mix of 3 oz chopped precooked chicken breast, 2 tbsp light mayo and salt and pepper. Toast 1 whole-wheat English muffin, then top with 1 tsp olive oil, a sprinkle of garlic powder and 2 tbsp Parmesan.
Treat:Oreos
2 sandwich cookies
BONUS: Love this dinner idea? Check out SELF's Dinner Club for new recipes each month!
Breakfast : Broccoli and Cheese Frittata
Saute; 1/2 cup broccoli in 1 tsp olive oil. Add 1 whole egg plus 2 egg whites, beaten. Add 1 oz shredded reduced-fat cheddar. Cover and heat until top is fully cooked (about 5 minutes). Serve with a piece of whole-wheat toast spread with 1 tsp trans-fat-free margarine.
Lunch :Turkey, Brie and Pear Melt
Place 2 oz turkey breast, 1/2 pear (sliced), 1/2 cup arugula and 1 oz Brie on a whole-wheat wrap. Heat until Brie melts, 1 minute. Add 2 tsp Newman's Own Lighten Up Raspberry & Walnut Dressing, then roll up. Serve with 1/2 cup zucchini slices, 1 tbsp dressing and remaining pear half.
Snack : Apple With Honey and Tahini
Slice an apple in two. Spread halves with 4 tsp tahini mixed with 1 tsp honey.
Dinner : Tomato-Turkey Stew
Cook 3 oz ground turkey. In medium saucepan, heat 1 1/2 cups canned tomato soup. Add turkey, 1/2 cup zucchini sauteed in 1 tsp olive oil, 1/3 cup canned white beans (rinsed and drained), 1/2 tsp oregano. Top with 1 oz smoked Gouda..
Treat: Gummi Bears
7 regular bears
BONUS: Eggs in the am can help you nibble less all day. Their protein works to curb appetite and helps u snack less and burn more calories!
Breakfast : Jamba Juice Meal
Jamba Juice Oatmeal with Real Fruit topping (blackberry-blueberry)
Lunch : Quiznos Sub Sandwich
Quiznos Honey-Cured Ham and Swiss with mustard (no mayo)
Snack : Granola Bar
1 Kashi TLC Granola Bar (Honey Almond Flax)
Dinner : Bean Nachos
Top 20 corn tortilla chips with 1 cup canned black beans (rinsed and drained) and 1/3 cup each diced avocado, shredded lettuce, diced tomato and reduced-fat Mexican cheese. Place under broiler until cheese melts, about 3 minutes. Top with 2 tbsp each light sour cream and salsa.
Treat: Gummi Bears
7 regular bears
BONUS: Have whole grains, such as oatmeal for breakfast to prevent cellulite — filling fiber means less fat packed onto your hips
The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor.
Check back for more diet plans!