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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