Updated: November 09, 2017

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

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