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Painless Steps to Success

Look how our sample menu changes from Week 1 (an overeater's paradise) to Week 4 (a weight-loss way to go) to see how easy it is to drop 300 calories daily without losing flavor, fullness or motivation. (The week-to-week changes are subtle, so we're printing them in italics to show you how a small change can make a big difference in calories.) Weeks 1-3 are intended to show a typical high calorie intake; these meals are not recommended for weight loss.

Week 1: WHAT NOT TO EAT
Breakfast (585 cal.) 1 1/2 cups raisin bran (285 cal.) with 1 cup whole milk (160 cal.), 1 cup orange juice (110 cal.), 1 cup coffee (10 cal.) with 1 tablespoon half-and-half (20 cal.)
Midmorning snack (160 cal.) 1 container lowfat lemon yogurt (160 cal.), glass of sparkling water
Lunch (900 cal.) Tuna salad on rye (350 cal.), 1 cup tomato soup (160 cal.), 3 oatmeal cookies (240 cal.), can of soda (150 cal.)
Midafternoon snack (220 cal.) 2 ounces pretzels (220 cal.)
Dinner (503 cal.) 3 1/2 ounces broiled salmon (180 cal.), 1 1/2 cups broccoli (105 cal.), 1 medium sweet potato (118 cal.) with 1 tablespoon butter (100 cal.)
Evening snack (290 cal.) 1 cup lowfat ice cream (240 cal.) with 2 tablespoons chocolate fudge topping (50 cal.)
Total calories: 2,658

Week 2: 300 CALORIES DOWN
Breakfast (445 cal.) 1 cup raisin bran (190 cal.) with 1 cup whole milk, 1 orange (65 cal.), 1 cup coffee with 1/4 cup 2% milk (30 cal.)
Midmorning snack (160 cal.) 1 container lowfat lemon yogurt, glass of sparkling water
Lunch (670 cal.) Tuna salad on rye, 1 cup tomato soup, 2 oatmeal cookies (160 cal.), diet soda (0 cal.)
Midafternoon snack (300 cal.) 2 ounces pretzels, medium apple (80 cal.)
Dinner (560 cal.) 3 1/2 ounces broiled salmon, 1 1/2 cups broccoli, 1 medium sweet potato topped with 1 tablespoon butter, 1 cup cantaloupe (57 cal.)
Evening snack (230 cal.) 3/4 cup lowfat ice cream (180 cal.) with 2 tablespoons chocolate fudge topping
Total calories: 2,375

Week 3: 600 CALORIES DOWN
Breakfast (286 cal.) Greek Omelet With Tomatoes and Feta Cheese (109 cal.; see recipe here), 1 slice whole-grain toast (80 cal.), 1 cup cantaloupe (57 cal.), 1 cup coffee with 1/4 cup 2% milk
Midmorning snack (160 cal.) 1 container lowfat lemon yogurt, glass of sparkling water
Lunch (670 cal.) Tuna salad on rye, 1 cup tomato soup, 2 oatmeal cookies, diet soda
Midafternoon snack (300 cal.) 2 ounces pretzels, medium apple
Dinner (421 cal.) 31/2 ounces broiled salmon, 1 1/2 cups broccoli, 1 medium sweet potato topped with 3 tablespoons salsa (18 cal.)
Evening snack (230 cal.) 3/4 cup lowfat ice cream with 2 tablespoons chocolate fudge topping
Total calories: 2,067

Week 4: 900 CALORIES DOWN
Breakfast (304 cal.) Greek Omelet With Tomatoes and Feta Cheese, 2 slices whole-grain toast (160 cal.), 1 cup coffee with 1/4 cup 1% milk (25 cal.)
Midmorning snack (114 cal.) 2 cups cantaloupe (114 cal.)
Lunch (281 cal.) Sesame Quinoa Salad With Shrimp (281 cal.; see recipe on page 144), diet soda
Midafternoon snack (243 cal.) 1 oz. almonds (163 cal.), medium apple
Dinner (589 cal.) Green salad with 1 tablespoon each olive oil and balsamic vinegar (120 cal.), Chicken Curry With Brown Rice and Peas (399 cal.; see recipe on page 144), 1 cup broccoli (70 cal.)
Evening snack (230 cal.) 3/4 cup lowfat ice cream with 2 tablespoons chocolate fudge topping
Total calories: 1,761

DAILY CALORIES SAVED: 897

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