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2013 Beach Body Diet Plan: Month 3

There's no time like summer for shedding pounds. Consider the inducements: long, warm days that are ideal for exercising al fresco; markets overflowing with fresh, healthy produce; and, of course, that swimsuit that you're rocking at the shore or pool. "Hot weather can also tone down your appetite, making it easier to eat light," says Jackie Newgent, R.D.N., author of 1,000 Low-Calorie Recipes and creator of our three-month plan.

Whether you're on the last lap of the diet or just getting started (Check out month one here.), you'll love these fast, tasty meals, devised with four different types of eaters in mind—gourmet, gluten-free, vegetarian, and on-the-go. Pair them with our Summer SHAPE Up Workouts and you'll be looking good long after the season ends.

Breakfast
Aim for 360 to 400 calories

GOURMET
Open-Face Mushroom Omelet (pictured)

1 egg and 2 egg whites prepared as open-face omelet in a small skillet (using cooking spray) topped with 1 ½ cups sliced cremini mushrooms sautéed in 1 teaspoon butter, 1 minced scallion, pepper to taste, and 3 tablespoons shaved Parmigiano-Reggiano; ½ toasted whole-grain English muffin topped with 1 teaspoon orange marmalade; 1 cup blackberries; 12 ounces unsweetened iced white tea
{380 CALORIES}

GLUTEN-FREE
Honey-Mustard Ham Steak

3-ounce piece pan-grilled extra-lean ham brushed with 1 teaspoon honey mustard; 1 slice whole-grain gluten-free toast topped with 1 teaspoon butter; ¾ cup lowfat cottage cheese topped with 1 sliced apricot
{370 CALORIES}

VEGETARIAN
Raspberry and Chocolate
Granola Yogurt Parfait

1 cup plain lowfat Greek yogurt layered in a beverage glass with 1 cup raspberries and ⅓ cup chocolate granola
{370 CALORIES}

ON-THE-GO
McDonald’s Fruit ’N Yogurt Parfait

paired with 2 packs apple slices and a large nonfat McCafé latte with 1 sugar packet
{365 CALORIES}

Lunch
Aim for 420 to 450 calories

GOURMET
Spinach Pesto Pasta Salad

1 ½ cups cooked whole-wheat farfalle tossed with 1 tablespoon jarred pesto sauce, 1 ½ cups baby spinach,
1 tablespoon crumbled feta, and a squeeze of lemon; 1 cup gazpacho or other (50-calorie) chilled soup

{430 CALORIES}

GLUTEN-FREE
Chili-Stuffed Potato (pictured)

1 medium baked potato split and then topped with 1 ¼ cups gluten-free chili, ⅓ cup diced green bell pepper, 3 tablespoons chopped sweet onion, and fresh cilantro and pepper to taste

{420 CALORIES}

VEGETARIAN
Italian Antipasto Sub

5-inch piece of whole-grain baguette spread with 1 ounce soft herbed goat cheese and filled with 2 slices grilled eggplant, 2 tablespoons chopped pepperoncini, and 2 1-inch-thick slices grilled red bell pepper; 2 cups mixed salad greens tossed with 1 teaspoon olive oil and balsamic vinegar to taste
{420 CALORIES}

ON-THE-GO
Panera Bread Power Steak Lettuce Wraps

paired with Bistro Onion Soup (without the croutons and cheese topping)

{430 CALORIES}

Dinner
Aim for 450 to 500 calories

GOURMET
Black Bean and
Papaya Quesadilla

¼ cup rinsed and drained canned black beans, ¼ cup diced papaya, ¼ cup shredded Monterey Jack, and 1 ounce diced smoked
deli turkey, sandwiched between 2 8-inch whole-wheat tortillas, coated with cooking spray and prepared in skillet, then cut into wedges and topped with 2 tablespoons jarred salsa verde

{460 CALORIES}

GLUTEN-FREE
Curried Turkey with Kale and Corn

1 grilled turkey patty (made with 4 ounces lean ground turkey and ¼ teaspoon Madras curry powder) served over 1 cup steamed kale topped with 1 teaspoon olive oil, ⅔ cup cooked corn, and fresh cilantro to taste; 1 cup cubed mango blended into ¾ cup plain unsweetened almond milk with a pinch sea salt

{450 CALORIES}

VEGETARIAN
Zucchini Fettuccine

1 large zucchini cut (using
a vegetable peeler) into fettuccine-like strips, steamed until soft, then tossed with ⅓ cup jarred marinara sauce, 2 tablespoons grated Pecorino Romano, and 2 teaspoons toasted pine nuts; 1½-inch piece of whole-grain baguette with 2 teaspoons garlic-infused olive oil; 5-ounce glass red wine


{460 CALORIES}

ON-THE-GO
Boston Market 3-piece Dark Rotisserie Chicken (skinless)

paired with garlic dill potatoes and fresh steamed vegetables

{460 CALORIES}