Tuesday, January 02, 2007
Ring in the New Year with a jumpstart health regimen!
This 4-day diet plan is calorie controlled and loaded with fiber, vitamins, minerals,
and antioxidant-rich foods. You'll get a blast of daily nutrition plus feel full and
satisfied while you lose weight. For best results, be sure to drink lots of water and
incorporate at least 30 minutes of daily exercise.
All my meals are interchangeable, so if you like one breakfast better than another
breakfast, feel free to substitute and repeat it several times. The same thing goes for
lunch, dinner and snacks. In addition to these menus, you're entitled to enjoy one
Fun Food each day (see list below). *If you skip the Fun Food, you can add one
additional serving of either fruit, high quality starch or lean protein.
Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2
egg whites and scramble on a heated pan coated with nonstick cooking spray.
Add any preferred chopped vegetables (i.e., onion, red and green peppers, and
tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange
(or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk,
no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread
(any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon
reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey)
and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the
remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one
teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed
vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard,
spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less
than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop,
Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties,
Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced
banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves
topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan
cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar
dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular
Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories
or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or
veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar
cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited
leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar
or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped
with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or
slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries,
raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or
sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild
salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced
onion and freshly ground black pepper; spread on two slices of reduced calorie,
whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top
each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese
(any variety, including cheddar, Swiss or American) and place in oven until cheese
melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable
entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or
ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile
your plate with steamed entrée and flavor with 1 tablespoon side sauce plus
unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter
spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim
milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side
order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons
hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal
dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or
baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or
peppers).
This 4-day diet plan is calorie controlled and loaded with fiber, vitamins, minerals,
and antioxidant-rich foods. You'll get a blast of daily nutrition plus feel full and
satisfied while you lose weight. For best results, be sure to drink lots of water and
incorporate at least 30 minutes of daily exercise.
All my meals are interchangeable, so if you like one breakfast better than another
breakfast, feel free to substitute and repeat it several times. The same thing goes for
lunch, dinner and snacks. In addition to these menus, you're entitled to enjoy one
Fun Food each day (see list below). *If you skip the Fun Food, you can add one
additional serving of either fruit, high quality starch or lean protein.
Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2
egg whites and scramble on a heated pan coated with nonstick cooking spray.
Add any preferred chopped vegetables (i.e., onion, red and green peppers, and
tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange
(or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk,
no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread
(any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon
reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey)
and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the
remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one
teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed
vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard,
spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less
than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop,
Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties,
Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced
banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves
topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan
cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar
dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular
Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories
or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or
veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar
cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited
leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar
or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped
with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or
slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries,
raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or
sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild
salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced
onion and freshly ground black pepper; spread on two slices of reduced calorie,
whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top
each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese
(any variety, including cheddar, Swiss or American) and place in oven until cheese
melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable
entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or
ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile
your plate with steamed entrée and flavor with 1 tablespoon side sauce plus
unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter
spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim
milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side
order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons
hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal
dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or
baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or
peppers).
