The Anti-Bulge Walking Diet Plan

By Su Reid-St. John
April 16, 2011
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If you want to walk off the weight fast, just add this simple do-anywhere 300-400-500 Diet Plan.
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Battle the bulge

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If you want to walk off the weight fast, just add this simple do-anywhere 300-400-500 Diet Plan.

Here’s how it works: You eat about 300 calories for breakfast, 400 calories for lunch, 500 calories for dinner, and one 100-calorie snack. (Keep track using your favorite smartphone or online tracker like the ones at Livestrong.com or Fitday.com.)

Combine this diet with our walking plan, and you’ll ditch up to 10 pounds in 21 days.

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Breakfast

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Choose one 300-calorie breakfast from this list every morning:

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Baked Oatmeal

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Ingredients:

Uncooked quick-cooking oats, brown sugar, raisins, chopped walnuts, baking powder, fat-free milk, applesauce, butter, large egg, cooking spray

Calories: 281

Try this recipe: Baked Oatmeal

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Mediterranean Breakfast Couscous

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Ingredients:

Low-fat milk, a cinnamon stick, whole-wheat couscous, dried apricots, dried currants, dark brown sugar, salt, butter

Calories: 306

Try this recipe: Mediterranean Breakfast Couscous

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Southwest Breakfast Wrap

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Ingredients:

White corn kernels, green bell pepper, plum tomato, jalapeño pepper, fresh cilantro, fresh lime juice, salt, eggs, cumin, cooking spray, Monterey Jack cheese, flour tortillas, lettuce leaves

Calories: 300

Try this recipe: Southwest Breakfast Wrap

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Everything but the Kitchen Sink Frittata

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Ingredients:

Asparagus, fat-free milk, salt, freshly ground black pepper, egg whites, egg, cooking spray, black beans, red onion, fresh basil, fresh mozzarella or Asiago cheese, grape or cherry tomatoes

Calories: 278

Try this recipe: Everything but the Kitchen Sink Frittata

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Breakfast Coffee Cake

Ingredients:

Granulated sugar, nutlike cereal nuggets (such as Grape-Nuts), espresso granules, cinnamon, all-purpose flour, baking soda, baking powder, salt, fat-free yogurt, butter, egg substitute, cooking spray, powdered sugar, cooled brewed coffee

Calories: 321

Try this recipe: Breakfast Coffee Cake

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Lunch

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Choose one 400-calorie lunch option from this list every day:

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Quickie Nicoise Salad

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Ingredients:

French green beans, red potatoes, bottle of roasted red bell peppers, canned tuna in olive oil, Niçoise olives, white wine vinegar

Calories: 387

Try this recipe: Quickie Nicoise Salad

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Chicken Wrap with Curry-Mango Mayonnaise

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Ingredients:

Fat-free mayonnaise, peeled mango, curry powder, ground red pepper, cooked chicken (rotisserie or leftovers), red bell pepper, onion, whole wheat flatbreads, red-leaf lettuce leaves

Calories: 382

Try this recipe: Chicken Wrap with Curry-Mango Mayonnaise

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Roast Beef Panini

Ingredients:

Sweet- or hot-pepper jelly, whole-grain bread, Dijon mustard, smoked Gouda cheese, deli roast beef, watercress sprigs, Olive oil cooking spray

Calories: 384

Try this recipe: Roast Beef Panini

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Avocado Lettuce Tomato Sandwiches

Enjoy with a cup of vegetable soup on the side, or fruit.

Ingredients: Fat-free mayonnaise, whole-grain bread with flaxseed, Romaine leaves or Boston lettuce, tomato, avocado, cucumber, reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

Calories: 305

Try this recipe: Avocado Lettuce Tomato Sandwiches

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Chopped Greek Salad

Enjoy with a cup of vegetable soup on the side, or fruit.

Ingredients: Lemon juice, a garlic clove, honey, salt, black pepper, extra-virgin olive oil, hearts of Romaine, chickpeas (garbanzo beans), yellow bell pepper, cherry or grape tomatoes, cucumber, red onion, kalamata olives, feta cheese, mint leaves, whole-wheat pitas

Calories: 278

Try this recipe: Chopped Greek Salad

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Dinner

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Choose one 500-calorie dinner option from this list every evening:

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Spice-Rubbed Salmon Steaks with Mashed Potatoes

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Enjoy with a cup of fruit or a scoop of sorbet for dessert.

Ingredients: Salmon steaks, extra-virgin olive oil, crushed red pepper, curry powder, salt, mashed potatoes

Calories: 444

Try this recipe: Spice-Rubbed Salmon Steaks With Mashed Potatoes

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Orecchiette with Roasted Broccoli and Walnuts

Enjoy with a cup of fruit or a scoop of sorbet for dessert.

Ingredients: Orecchiette or other short pasta, broccoli, walnuts, olive oil, garlic cloves, kosher salt, pepper, unsalted butter, Parmesan cheese

Calories: 428

Try this recipe: Orecchiette with Roasted Broccoli and Walnuts

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I Ricchi e i Poveri (The Rich and the Poor)

Enjoy with a cup of fruit or a scoop of sorbet for dessert.

Ingredients: White wine or dry vermouth, water, bay leaf, frozen medium shrimp, cannellini beans, extra-virgin olive oil, white wine or dry vermouth, lemon juice, salt and pepper, fresh parsley

Calories: 510

Try this recipe: I Ricchi e i Poveri (The Rich and the Poor)

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Chicken BLT on Red Onion Focaccia

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The focaccia for this sandwich is made from frozen bread dough. For a shortcut, use prepared focaccia or another type of sandwich bread.

Ingredients: Frozen white-bread dough, red onion, dried oregano, yellow cornmeal, all-purpose flour, kosher salt, dried basil, salt, black pepper, chicken breast halves, olive oil, roasted red bell peppers, light mayonnaise, balsamic vinegar, Asian chili-garlic sauce, garlic, Romaine lettuce leaves, tomatoes, bacon

Calories: 519

Try this recipe: Chicken BLT on Red-Onion Focaccia

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Adobo-Marinated Grass-fed Flank Steak with Spinach Salad

Enjoy with a scoop of sorbet or some diced fruit for dessert.

Ingredients: Grass-fed flank, skirt, or strip steak, orange juice, lime juice, adobo seasoning, cilantro, garlic, kosher salt, corn, Olive oil cooking spray, jícama, lime juice, baby spinach leaves, roasted red peppers, avocado, queso fresco

Calories: 386

Try this recipe: Adobo-Marinated Grass-fed Flank Steak with Spinach Salad

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Snacks

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Enjoy one 100-calorie snack from this list every day:

•4 mini chocolate chip cookies (like Whole Foods 365 Everyday Value Organic Brand)
•9 corn chips with a half-cup of salsa
•2 Ghirardelli chocolate squares
•2 tablespoons trail mix
•16 roasted salted almonds
•2 tablespoons whipped low fat cream cheese with 1 rectangular cinnamon graham cracker

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By Su Reid-St. John