The Anti-Bulge Walking Diet Plan
Battle the bulge
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
Choose one 300-calorie breakfast from this list every morning:
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Baked Oatmeal
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
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
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
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
Choose one 400-calorie lunch option from this list every day:
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Quickie Nicoise Salad
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
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
Choose one 500-calorie dinner option from this list every evening:
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Spice-Rubbed Salmon Steaks with Mashed Potatoes
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
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
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