The No-Deprivation Diet

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Sick of slim-down plans that require you to ban your favorite foods or eat miniscule portions--and leave you feeling cranky and ravenous all the time?

We asked Mindy Hermann, R.D., to craft a 7-day plan based on the principles of The Volumetrics Eating Plan (Harper Paperbacks, 2007). The research-driven guide by weight-management expert Barbara Rolls, Ph.D., shows you how to choose flavorful, low-calorie foods that will keep you feeling satisfied. For additional menu options and recipes, check out the book ($15.95 at amazon.com and barnesandnoble.com).

Click here to Enter our Grand Sweepstakes from May 7 to June 5, 2007 and win a copy of the new paperback version of The Volumetrics Eating Plan by Barbara Rolls, Ph.D. (Harper Paperbacks, 2007).


Day 1

Breakfast
1 1/2 cups bran or wheat flakes
1 Tbsp walnuts
1 cup 1% milk
1 sliced medium banana

Lunch
1 1/2 cups homemade gazpacho (In a blender or food processor, combine 1 clove garlic; 1/4 cup each diced onion, red pepper, and cucumber; 1 cup tomato juice; 1 tsp olive oil; and salt and pepper to taste. Blend or process to desired consistency)
Taco salad (2 cups lettuce, 1/2 cup diced tomato, 1/2 cup black beans, salsa to taste, 1/4 cup reduced-fat shredded cheese, 12 baked tortilla chips)
2/3 cup light frozen yogurt
1 cup grapes

Snack
4 cups light microwave popped popcorn

Dinner
Stir-fried beef with broccoli (3 oz lean beef and 1 cup broccoli stir-fried in 1 tsp oil, with 2 tsp soy sauce, 1 tsp sesame oil)
3/4 cup brown rice
1 cup sliced cucumbers drizzled with rice vinegar, lemon juice, 1 tsp sugar, 1/2 tsp sesame oil

Nutrition score: 1608 calories, 41 g (23%) fat, 11.5 g saturated fat, 39 g fiber, 275 g (60%) carbs, 70 g (17%) protein

Day 2

Breakfast
2 whole-wheat pancakes
1 cup mixed berries
3/4 cup plain low-fat yogurt mixed with 2 tsp maple syrup

Lunch
1 cup beef-barley soup
Deli sandwich (2 slices whole-wheat bread; 1 oz each of turkey breast, ham, lean roast beef, and reduced-fat cheese; lettuce, tomato, mustard)
10 carrot sticks
1/2 cup watermelon

Snack
2 part-skim mozzarella sticks, 1 sliced apple

Dinner
3 oz grilled salmon topped with 1 Tbsp chopped pistachios
Medium baked potato with 1 Tbsp light sour cream
1 cup cooked green beans with garlic
Small (1 oz) whole-grain roll

Nutrition score: 1614 calories, 44 g (25%) fat, 14.9 g saturated fat, 29 g fiber, 208 g (48%) carbs, 109 g (27%) protein