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This week-long plan is loaded with nutrients that can help decrease moodiness and up your energy levels. At the end of week one, start again and follow the plan for four weeks; you can lose up to 8 pounds, depending on how much you exercise. (The recipes can be doubled, tripled or quadrupled if you're making them for more than one person.)


MONDAY

Breakfast
•2 whole-wheat waffles, toasted and topped with 3 tablespoons fat-free sour cream and 2/3 cup blueberries

•6 ounces grapefruit juice

•Coffee or tea (mid-morning)

Lunch
•1 / 2 turkey sandwich:
1 slice whole-wheat bread, 2 ounces turkey breast, and 1 tablespoon canned cranberry sauce

•Tossed salad:
1 1 / 2 cups chopped romaine-lettuce leaves, 4 sliced mushrooms, 6 fresh raspberries, and 2 tablespoons fat-free raspberry vinaigrette

•1 tangerine

•Sparkling water

Dinner
•Linguine With Tomatoes and Clams:
Simmer 1 / 2 cup chopped onion, 8 ounces stewed tomatoes, 2 teaspoons chopped fresh parsley, 2 minced garlic cloves, 1 / 2 teaspoons marjoram and salt and pepper in a nonstick skillet until onion is tender. Add 1/4 pound fresh, shelled steamer clams and cook for 10 minutes over medium-high heat. Pour sauce over 1 cup cooked linguini noodles.

•1 cup steamed broccolini or broccoli

•2 slices Roasted Eggplant with Mozzarella & Basil:
Slice eggplant into half-inch rounds, spray with olive oil spray and roast at 425o F, turning once, for approximately 20 minutes or until browned and cooked through, but still firm. Cool. Top each slice with a thin slice of fresh mozzarella cheese and a fresh basil leaf. Drizzle 2 teaspoons low-fat balsamic vinaigrette dressing over the slices.

•1 mango, peeled and sliced, topped with 6 ounces nonfat lemon yogurt and chopped mint leaves

Snack
•2/3 cup Cheerios with 4 tablespoons dried cranberries and 1 tablespoon candied ginger


TUESDAY

Breakfast
•2 omega-3-fortified eggs scrambled with 1/4 cup diced red peppers and 2 tablespoons diced onion

•1 slice whole-wheat toast topped with 1 teaspoon butter

•1 cup nonfat milk

•Green tea (mid-morning)

Lunch
•Black Bean Burrito:
Fill a whole-wheat tortilla with 1/3 cup drained black beans, 1 ounce low-fat cheddar cheese, 3 slices avocado, 2 tablespoons diced cilantro, and 2 tablespoons salsa.

•1 sliced red bell pepper and 10 baby carrots dipped in 1 tablespoon low-fat ranch dressing

•2 small oatmeal cookies

•1 cup nonfat milk

Dinner
•4 ounces grilled chicken breast, marinated in wine, garlic, and herbs

•1/2 acorn squash, baked and drizzled with 1 teaspoon honey and 1/2 teaspoon rum extract

•Tossed salad:
2 cups lettuce, 1/2 pear, sliced, tossed with 2 tablespoons fat-free vinaigrette 2/3 cup steamed green peas and carrots

•Chocolate fondue:
Dunk 1 cup strawberries and 1 sliced kiwi in 1/4 cup fat-free chocolate syrup.

Snack
•1/2 whole-wheat bagel with 1 tablespoon fat-free sour cream and 1 teaspoon all-fruit jam


WEDNESDAY

Breakfast
•1 cup instant oatmeal, cooked in 1 cup nonfat milk and topped with 2 tablespoons toasted wheat germ and 1 tablespoon brown sugar

•1 banana, sliced and sprinkled with cinnamon

•6 ounces calcium-fortified orange juice

•Green tea or coffee (mid-morning)

Lunch
•Pita-Jack Sandwich:
Fill 1 whole-wheat pita bread with 1 ounce jalapeno Jack cheese, 1 medium diced tomato, 1 /2 cup drained kidney beans, and 3 tablespoons fresh chopped cilantro

•1 medium orange

•1 cup grapes

•Iced herbal tea

Dinner
•4 ounces grilled salmon, seasoned with lemon juice and fresh dill

•15 asparagus spears, lightly steamed and sprinkled with red pepper flakes

•1 cup yellow squash, lightly steamed

•1/2 cup whole-grain couscous

Snack
•2/3 cup berry sorbet topped with 1 cup mixed berries
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