I saw this in the Good Housekeeping website. This diet promises a lot: turning back the clock and the scale at the same time is no small feat. I am not sure I can keep up with the food prep on all of this, but I like to see recipe ideas when I'm trying to eat healthier. I re-started my jazzercise routine yesterday, and am feeling sore and lazy. Can I make it today? It's sooooo cold outside....
Moving is excellent exercise: all of that heavy lifting, running from room to room. I don't want to do it again anytime soon (hubby, kids and I are in house #7, which explains my realtor's license). Maybe I should offer my clients free help with the packing and unpacking for their new home, just to keep those muscles moving? : )
Browse these, and make note for your next grocery list:
Day 1
Breakfast
- 1 Oat and Almond Breakfast Bar
- 6 oz. fat-free plain yogurt or 4 oz. low-fat cottage cheese
- 15 red or purple grapes or 1/2 small grapefruit
- Coffee or tea
Lunch
- 1 serving Black Bean Soup
- Salad: 2 c. salad greens, 1/4 avocado, and 1 segmented small tangerine. Toss with 1 Tbsp. balsamic vinegar and 1 tsp. extra virgin olive oil
- 3 Triscuits
Snack
- 4-5 deli-thin slices (about 1.5 oz.) ham spread with 2 tsp. honey mustard, rolled in a lettuce leaf
Dinner
- 1 serving Chard-Wrapped Salmon
- Asian Rice: 3/4 c. cooked brown rice, 1/2 green onion, chopped, 1/2 tsp. low-sodium soy sauce, and 1/4 tsp. Asian sesame oil
- 17 steamed baby carrots
Extra
- 5 oz. red wine or 1 oz. baked whole-grain chips and 1/3 c. salsa
Day 2
Breakfast
- Savory breakfast sandwich: Split 1 whole wheat English muffin. Top each side with 2 Tbsp. grated light Jarlsberg cheese, and toast until cheese melts. Layer 1 oz. extra-lean deli ham between halves
- 1 small tangerine
- Coffee or tea
Lunch
- 1 (5-oz.) can Bumble Bee Easy Peel Sensations Seasoned Tuna Medley (any flavor)
- 1 whole wheat pita bread
- 1/2 c. prepared tabbouleh salad (such as Cedar's)
Snack
- 1 hard-cooked egg with 1 Triscuit or one 100-calorie pack pistachios (about 30)
Dinner
- 1 serving Whole Wheat Rotini with Walnut Pesto
Extra
- 5 oz. red wine or Berries in Red Wine
Day 3
Breakfast
- 1 c. Kashi Heart to Heart Cereal (or 150-calorie portion of another whole-grain cereal), 1 c. fat-free milk, 1/3 c. blueberries (fresh or frozen)
- 2 tsp. ground flaxseeds
- Coffee or tea
Lunch
- 1 serving Spinach and Strawberry Salad
- 1 part-skim mozzarella string cheese
- 4 Ak-Mak crackers
Snack
- Starbucks Grande Cappuccino or Tall Latte made with fat-free milk (no whip) or 1 mini bag Jolly Time Healthy Pop
Dinner
- 1 serving Walnut-Crusted Chicken Cutlets
- 1 c. Simply Potatoes Mashed Sweet Potatoes heated in microwave
- 1 c. green beans, steamed and seasoned with freshly ground black pepper
Extra
- 5 oz. red wine or 1 pkg. World of Grains Cookies
Day 4
Breakfast
-
- Banana-Peanut Butter Smoothie
- 1 slice whole wheat cinnamon-raisin bread, toasted, spread with 1 tsp. light butter
- Coffee or tea
Lunch
- 1 Healthy Choice Fresh Mixers Rotini & Zesty Marinara Sauce (sprinkled with 2 tsp. Parmesan cheese)
- 1 small apple
Snack
- 1 Mini Babybel Light cheese and 1/2 c. red or purple grapes
-
Dinner
- 1 serving Spring Vegetable Risotto with Shrimp
- 5 oz. red wine or 1 tin Sweet Riot Cocoa Nibs
Day 5
Breakfast- Cheesy Cinnamon Toast: 1 slice whole wheat cinnamon-raisin bread, toasted and spread with 2 Tbsp. part-skim ricotta. Sprinkle with 1 Tbsp. chopped walnuts. Drizzle with 1 tsp. honey
- 1 small banana
- Coffee or tea
Lunch
- 1 Kashi Pocket Bread Sandwich (any variety)
- 8 oz. fat-free milk
- 8 baby carrots
Snack
- 50 steamed edamame (green soybeans) in the pod or 1 stalk of celery spread with 1 Tbsp. peanut butter
Dinner
- 1 serving Stuffed Tomatoes with Lean Ground Beef
- 3/4 c. steamed Swiss chard, mixed with 1 tsp. golden raisins
- 1 whole wheat pita bread
Extra
- 5 oz. red wine or 1 serving Buttermilk Panna Cotta with Blackberry Sauce
Day 6
Breakfast- Honeyed Fruit Parfait to Go: Divide and layer into large paper cup 1 c. assorted chopped, mixed fresh fruit (your choice), 8 oz. fat-free, plain yogurt, and 1 Tbsp. chopped nuts or ground flax or wheat germ. Drizzle with 1 tsp. honey
- Coffee or tea
Lunch- Greek Salad Pita: Spread 1/4 c. hummus inside 1 whole wheat pita. Add 1/2 c. baby salad greens, 2 tomato slices, and 2 Tbsp. feta cheese. Sprinkle with red wine vinegar
- 1 small banana
Snack
- 1 pkg. South Beach Living Dark Chocolate-Covered Soynuts or 1 Mini Babybel Light cheese with 2 Triscuits
Dinner
- 1 serving Turkey Cutlets with Mixed Berry Sauce
- 1 c. Minute Ready-to-Serve Brown & Wild Rice
- 1 c. steamed broccoli sprinkled with 2 tsp. freshly grated Parmesan cheese
Extra
- 5 oz. red wine or 1/2 c. light ice cream (about 100 calories) topped with 1/4 c. raspberries and 2 tsp. mini semisweet chocolate chips
Day 7
Breakfast- 1 serving Smoked Salmon Scrambled Eggs
- 1/2 whole wheat English muffin, toasted and spread with 1 tsp. light butter
- 1/2 c. cubed cantaloupe
- Coffee or tea
Lunch
- Soup & Sandwich: Open-Faced Jarlsberg Sandwich with Greens plus 1 c. Campbell's Select Harvest Savory White Bean with Roasted Ham soup
Snack
- 10 medium strawberries, sliced, with 1 1/2 tsp. brown sugar, topped with 2 Tbsp. part-skim ricotta
Dinner
- 1 serving Southwestern Chicken Salad
- 1 oz. baked whole-grain tortilla chips
- 1 orange
Extra
- 5 oz. red wine or Starbucks Tall Tazo Green Tea Latte (hot or iced)
Note: All calorie-free beverages are allowed - especially coffee and tea. All meals and snacks are interchangeable within categories, so you can sub one breakfast for another, for example, or swap two snacks. We've also included our favorite healthy convenience foods to make the meal plan simpler.
