One-Week Mix-and-Match Meal Plan for Weight Loss

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No Repeat One Week of Meals: Easy Diet Recipes for Every Day

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One-Week Mix-and-Match Meal Plan for Weight Loss

One-Week Mix-and-Match Meal Plan for Weight Loss-2

Use these delicious mix-and-match healthy recipes to create your perfect diet plan—one that's free of calorie-counting and hassle. Start with these satisfying base meals, created by Cynthia Sass, R.D., then swap in your favorite ingredients to change things up. All you need to do is satisfy each of five categories of nutrients at every meal. We've given enough substitutions for a one week of meals, but don't stop there—keep going all month long. Pair this with our Bikini Body Countdown workout and you'll be beach-ready in no time!

One-Week Mix-and-Match Meal Plan for Weight Loss-3Love this healthy diet plan? It's adapted from Cynthia Sass's book, S.A.S.S! Yourself Slim, available at

Peach and Pecan French Toast
1 medium peach, pitted and sliced
Whole grain: 1 slice 100 percent whole-grain bread
Lean protein: 1 egg (or the whites from 2 eggs)
Plant-based fat: 2 tablespoons chopped pecans
SASS: dash ground cinnamon; dash nutmeg; dash cloves

Heat a skillet over medium. In a small bowl, whisk egg or egg whites and soak bread in mixture. Transfer to the skillet and pour excess egg over the top. Cook until golden brown, flip and cook until second side is browned. Transfer to plate, top with peaches, pecans, and spices.  

Variation 1: Pesto Toast With Scrambled Eggs and Peaches
Add cracked black pepper to the egg and scramble over medium-high heat. Toast the bread and top with 1 tablespoon pesto (omit the pecans). Serve with a side of sliced peaches dusted with cinnamon, nutmeg, and cloves.    

Variation 2: Open-Faced Egg Sandwich with Peaches
Replace the bread with half a toasted whole-grain English muffin. Top with an egg, cooked sunny-side up. Serve with a side of sliced peaches topped with cinnamon, nutmeg, cloves, and chopped pecans.    

Variation 3: Hearty Breakfast Smoothie
Trade the egg for one cup of skim milk. Replace the toast with ¬º cup dry, rolled oats, and the pecans with 2 tablespoons pecan butter. In a blender whip together the milk, oats, pecan butter, peach (remove pit and skin), spices, and a handful of ice. Pour into a glass.     

Variation 4: Cherry French Toast
Cook French toast as in base recipe. Replace the pecans with 2 tablespoons almond butter and the peach with 1 cup frozen, pitted cherries. Heat cherries in the microwave or in a saucepan until warm and juicy. Fold the spices into the cherries. Slather the cooked French toast with the almond butter and top with cherries.   

Variation 5: Egg and Avocado Toast With Peaches
Hard-boil the egg. Spread the toasted bread with 1/4 of a ripe Hass avocado (omit the pecans) and top with sliced egg. Serve with a side of the sliced peaches dusted with cinnamon, nutmeg, and cloves.

Variation 6: Ricotta and Peach Toast
Trade the egg for 1/4 cup nonfat ricotta cheese. Toast the bread, spread with ricotta cheese, season with spices, and top with the peach slices and pecans.

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