You are here

Putting It All Together

To be successful at weight loss in the long run, you need to change your daily habits and use strategies that allow you to adapt to a variety of situations, as we outline in our January, 2007 story "3 Secrets to a Successful Diet." Still, when you're just starting out, some of you might find it helpful to have a day-by-day plan showing you exactly what to eat. We asked Connie Guttersen, Ph.D., R.D., author of the best-selling Sonoma Diet and Sonoma Diet Cookbook and a consultant to the Culinary Institute of America at Greystone in Napa, California, to develop a seven-day diet of delicious and satisfying meals. Each day provides 1,500 to 1,700 calories. Recipes are supplied for some of the meals; click on the highlighted dishes for all the details. If you don't like a particular food, feel free to swap dishes around or to have a favorite meal more than once.



Day 1


Breakfast

cup steel-cut oatmeal and 1 cup nonfat or 1% milk

cup berries


Lunch

2 cups tomato soup

3 cups greens with 2 tablespoons olive oil-based dressing

cup lowfat cottage cheese

1 piece fruit

Dinner

Cilantro Chicken With Peanuts

cup red or wild rice

1 cup roasted red bell peppers with 1 tablespoon extra-virgin olive oil

Snacks

10 almonds

1 ounce cheese with 1 cup sliced raw veggies




Day 2


Breakfast

Omelet (combine two eggs and your favorite veggies)

1 slice of whole-grain toast with 1 tablespoon peanut or almond butter

Lunch

3 ounces herb-rubbed chicken, served with 2 cups baby salad greens, canned white beans, pine nuts, artichoke hearts, and 1 tablespoons dressing made with extra-virgin olive oil

whole-wheat pita

1 apple


Dinner


Marinated Flank Steak

1 cups sauteed broccoli, roasted peppers, and ounce goat cheese

cup wild rice

Snacks

cup fruit

1 ounce part-skim mozzarella cheese



Day 3


Breakfast

1 scrambled egg

1 slice Canadian bacon

1 piece whole-grain toast


Lunch

cup multi-grain penne pasta tossed with broccoli, garlic, and olive oil. Sprinkle with crushed red pepper, Parmesan cheese, or both

2 cups salad greens tossed with 1 tablespoons of dressing made with olive oil

1 piece fruit


Dinner

Broiled Spice-Rubbed Salmon

cup quinoa

2 tomatoes roasted in the oven, drizzled with olive oil, and sprinkled with parsley and ground pepper


Snacks

10 almonds

cup lowfat cottage cheese and cup berries



Day 4


Breakfast

1 cup whole-grain cereal

1 cup lowfat milk

cup berries


Lunch

Spinach Panini


Dinner

Indian-Style Curried Chicken

1 cup sauteed vegetables

cup brown rice or multi-grain pasta

Snack

cup hummus with 1 cup raw veggies



Day 5


Breakfast

Omelet (made with two eggs and your favorite veggies)

1 slice of whole-grain toast with 1 tablespoon peanut or almond butter


Lunch

1 whole-wheat wrap with greens, lowfat vanilla yogurt, and grilled chicken (you can use chicken left over from previous day)

1 piece fruit


Dinner

Grilled Beef With Chimichurri Sauce

1 cup roasted green beans

cup wild or red rice


Snacks

1 piece fruit

1 ounce part-skim mozzarella cheese



Day 6


Breakfast

Omelet (made with two eggs and your favorite veggies)

1 slice whole-grain toast


Lunch

Thai Roast Beef Lettuce Rolls

1 ounce peanuts

cup buckwheat noodles

1 piece fruit with a few tablespoons of plain yogurt for dipping


Dinner

Pork Chop With Black-Bean Salsa

3 cups spinach with 1 tablespoons olive oil-vinaigrette


Snacks

1 piece fruit

4 whole-wheat crackers spread with goat cheese

1 tablespoon hummus with raw veggies



Day 7


Breakfast

Wrap (2 scrambled eggs, your favorite veggies, and 2 tablespoons shredded cheese wrapped in a whole-wheat tortilla)


Lunch

2 cups minestrone soup

3 cups mixed greens with 1 tablespoon olive-oil dressing

1 piece fruit


Dinner

Broiled Halibut With Balsamic Glaze

1 cup roasted vegetables

cup quinoa


Snacks

cup soy nuts

1 piece fruit

6 ounces lowfat yogurt or 1 ounce part-skim mozzarella cheese

Comments

Add a comment