You are here

The No-Deprivation Diet

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).


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

Day 3

Breakfast
1 whole-grain English muffin
2 tsp light margarine or butter spread
4 tsp all-fruit preserves
Smoothie made with 3/4 cup frozen peach slices and 3/4 cup plain or flavored light yogurt

Lunch
1 cup black bean soup
Tuna sandwich (4 oz tuna mixed with light mayo, 2 slices whole-grain bread, lettuce, tomato)
1 cup green salad with 1 Tbsp fat-free dressing

Snack
Hot or iced latte made with 1 cup 1% milk
1 cup fresh fruit salad

Dinner
1 cup vegetable beef soup
Chicken fajitas (3 oz grilled chicken breast, 1 cup grilled onions and peppers, 1 Tbsp reduced-fat grated cheese, salsa, 2 7-inch whole-grain or regular tortillas)

Nutrition score: 1595 calories, 46 g (26%) fat, 11.8 g saturated fat, 26 g fiber, 210 g (48%) carbs, 104 g (26%) protein

Day 4

Breakfast
2 whole grain toaster waffles
1 cup mixed fresh fruit salad
1 cup 1% milk

Lunch
1 1/2 cups vegetarian vegetable soup
Greek salad (3 cups lettuce, 5 olives, tomato wedges, sliced cucumber, pepper rings, 1/4 cup reduced-fat feta cheese, 2 stuffed grape leaves, 2 Tbsp fat-free dressing)
1/2 medium pita
1/2 cup pudding made with 1% milk

Snack
Fresh vegetables with 1/4 cup hummus

Dinner
4 oz grilled pork chop brushed with barbecue sauce
2/3 cup all-natural apple sauce
3/4 cup egg noodles
1 cup sliced cooked carrots

Nutrition score: 1614 calories, 50 g (28%) fat, 15.5 g saturated fat, 26 g fiber, 222 g (52%) carbs, 80 g (20%) protein

Day 5

Breakfast
2 slices whole-wheat French toast (whole-wheat bread dipped into 2 beaten egg whites; cook in a non-stick pan with 1 tsp butter)
1 cup sliced strawberries
2 Tbsp pecans
1 cup 1% milk

Lunch
1 1/2 cups chicken noodle soup
1 slice thin-crust cheese pizza topped with extra veggies
1 cup green salad with 1 Tbsp fat-free dressing
3/4 cup light or low-fat plain yogurt layered with 1 sliced banana

Snack
8 baked tortilla chips with salsa

Dinner
Shrimp kebab (4 oz shrimp placed on skewers with red pepper and green wedges, fresh pineapple chunks)
3/4 cup brown rice
8 grilled asparagus spears brushed with 1/2 Tbsp olive oil
1 cup fresh fruit salad

Nutrition score: 1590 calories, 43 g (24%) fat, 12.9 g saturated fat, 29 g fiber, 234 g (55%) carbs, 82 g (21%) protein

Day 6

Breakfast
Omelet (1 whole egg plus 2 egg whites, topped with salsa, 2 Tbsp reduced-fat cheese, cooked in a non-stick pan)
1 medium whole-wheat tortilla
1 cup cantaloupe
3/4 cup plain low-fat or light yogurt

Lunch
1 cup lentil soup
Grilled chicken Caesar salad (3 cups romaine lettuce topped with cucumber and pepper slices, 3 oz grilled chicken breast, 2 Tbsp croutons, 2 Tbsp fat-free dressing)
Small whole grain roll
1 cup 1% milk

Snack
1 cup grapes
1 Tbsp peanuts

Dinner
3/4 cup minestrone soup
Pasta primavera (3/4 cup cooked pasta tossed with 3/4 cup cooked broccoli, 1/2 cup diced tomato, 1/4 cup white beans, 1/4 cup part skim ricotta, 5 sliced olives, 2 Tbsp fat-free dressing)

Nutrition score: 1625 calories, 40 g (22%) fat, 14.6 g saturated fat, 32 g fiber, 221 g (51%) carbs, 108 g (27%) protein

Day 7

Breakfast
Small-medium (2 oz) bran muffin
2 tsp light margarine or butter spread
2 tsp all-fruit preserves
Smoothie made with 1 medium frozen banana, 1 cup 1% milk

Lunch
1 cup tomato rice soup
Turkey sandwich (3 oz deli turkey breast, 1/4 thinly sliced avocado, lettuce, tomato, mustard)
2 slices whole-grain bread
1 cup sliced strawberries drizzled with balsamic vinegar, 1/4 tsp sweetener

Snack
1/2 cup instant pudding made with 1% milk

Dinner
4-oz flank steak brushed with teriyaki sauce and grilled
Medium baked sweet potato
2 cups green salad topped with 2 Tbsp fat-free dressing
Medium (2 oz ) whole-wheat roll

Nutrition score: 1609 calories, 38 g (21%) fat, 10.6 g saturated fat, 29 g fiber, 237 g (56%) carbs, 92 g (23%) protein