5 Weeks to Your Best Body Ever: What to Eat
Our 1,350-calorie-a-day diet features foods that are great at stopping that famished feeling. Plus, you’ll get 25 grams of slimming fiber a day. Just pick one breakfast, lunch, dinner, and snack each day. Stick to our diet and this workout plan for five weeks, and you’ll lose up to 15 pounds.
• Lunch and Dinner
Best body secret: Stop hunger
"Researchers around the world say what really works is not just cutting calories but satisfying your hunger with the right kinds of foods," says Health’s Frances Largeman-Roth, RD. In fact, women following a low-fat diet who were allowed to fill up on all the fruit and vegetables they wanted lost 23% more weight than women on a low-fat diet alone, a new study from the United Kingdom reports.
(choose one daily; 400 calories each)
Lean Green Smoothie
In a blender, combine 1 1/2 cups 1% low-fat milk, 1 chopped frozen banana, 1 cup baby spinach, 2 tablespoons old-fashioned rolled oats, 1 tablespoon ground flaxseed, and 1 teaspoon honey. Blend until smooth, and enjoy.
BLT Egg Sandwich
In a skillet coated with cooking spray, cook 1 whole egg and 2 slices turkey bacon. Place on a whole-grain English muffin with 2 Romaine lettuce leaves and 2 slices tomato; serve with an orange.
Smoked Salmon on Rye with an Apple
Spread 2 tablespoons 1/3-less-fat cream cheese on 2 pieces rye bread. Top with 1 ounce smoked salmon and 2 tablespoons chopped fresh chives; serve with an apple.
Spinach-Potato Scramble with Parmesan
In a skillet coated with 2 teaspoons olive oil, sauté 2 cups baby spinach and 1 cup shredded potato until golden and tender. Whisk together 1 whole egg and 2 egg whites; add to skillet. Top scramble with 2 tablespoons grated Parmesan cheese and a sprinkle of black pepper; serve with 1/2 cup grapes.
Toast with Marmalade-Walnut Breakfast Spread
Mix together 1/2 cup 2% low-fat cottage cheese, 2 teaspoons orange marmalade, 3 tablespoons chopped walnuts, and a dash of cinnamon. Serve on 2 pieces of whole-grain toast.
Breakfast on the go?
Grab one of these:
Starbucks: Protein Artisan Snack Plate
Jamba Juice: Apple Cinnamon Oatmeal
Dunkin’ Donuts: Egg White Veggie Flatbread
Lunch and Dinner
(choose two daily; 400 calories each)
Soup and a Whole-Grain Roll
Heat 1 1/2 cups canned reduced-sodium butternut squash or lentil soup. Combine 1 tablespoon balsamic vinegar and 1 teaspoon olive oil. Dip 1 whole-grain roll in vinaigrette; serve with soup.
Smoked Salmon Sushi
Wrap 3 nori (seaweed) sheets each with 3 tablespoons cooked brown rice, 2 tablespoons shredded cucumber, 2 tablespoons shredded carrots, 1 tablespoon diced peeled avocado, and 1/2 ounce smoked salmon. Drizzle with lower-sodium soy sauce; serve.
Chicken Cobb Salad
Toss 2 cups salad greens, 1/2 cup shredded carrots, 1/4 chopped peeled avocado, 1 sliced hard-cooked egg, 2 ounces baked or skinless rotisserie chicken, and 2 tablespoons balsamic vinaigrette.
Wild Salmon Plate
Mix 4 ounces canned salmon with 3 tablespoons chopped celery, 1 tablespoon lemon juice, 1 tablespoon chopped fresh chives, 1 teaspoon olive oil, and 1/4 teaspoon each of dried dill and black pepper. Serve with 10 whole-grain crackers and 1/2 cup each of cucumber slices and bell pepper slices.
Thai Tofu Sandwich
In a skillet coated with cooking spray, heat 1 (4-ounce) piece of tofu until golden (about 4 minutes on each side); brush with 1/2 teaspoon Sriracha (Thai chili-garlic sauce). Place tofu, 1/4 sliced peeled avocado, and 1/4 cup each of cucumber slices, shredded carrots, and fresh cilantro on a whole-grain roll; serve sandwich.
Steak Lettuce Wraps with Seasoned Home Fries
Preheat oven to 400°. Slice 1 small potato into fry shapes; toss with 1 teaspoon olive oil and 1 teaspoon chili powder. Roast on baking sheet until golden (about 30 minutes). Grill 1 (3-ounce) sirloin steak until desired degree of doneness; slice into thin strips. Fill 6 Romaine lettuce leaves with steak. Top with 1/2 cup thinly sliced red bell pepper; drizzle with 1 tablespoon balsamic vinaigrette.
Sweet Potato and Black Bean Tacos
Chop 1 small sweet potato into 1/2 -inch cubes. In a skillet coated with 1 teaspoon olive oil, sauté cubes, 1 minced garlic clove, and 1/4 teaspoon cumin for 15 minutes. Add 1/2 cup canned black beans, rinsed and drained; cook 5 more minutes. Fill 3 warm corn tortillas with bean-and-potato mixture, 1 tablespoon salsa, and 1 tablespoon chopped fresh cilantro.
Chicken with Greek Potatoes
Preheat oven to 400°. Coat a baking sheet and 1 (3-ounce) chicken breast with cooking spray; bake 30 minutes or until done. Chop 1 small potato into 1-inch cubes; toss with 2 cups broccoli spears, 2 teaspoons olive oil, and salt and pepper to taste. Roast 30 minutes. Mix vegetables with 2 tablespoons crumbled feta cheese and 1 tablespoon red wine vinegar; serve with chicken.
Gnocchi with Arugula and Walnuts
Scallops with Spinach and Bacon Salad
Lunch or dinner on the go?
Grab one of these:
Sushi: 1 spicy salmon roll and 1 cup miso soup
Salad Bar: 3 cups assorted chopped vegetables, 1 sliced hard-cooked egg, 1 cup beans, 2 tablespoons chopped nuts, and 2 tablespoons vinaigrette
Panera Bread: 1/2 Veggie Sandwich and (8-ounce) Low-Fat Black Bean Soup.
Chipotle: Black Bean Salad Bowl (lettuce, rice, black beans, tomato salsa, guacamole)
Wendy’s: Small Chili and 1/2 Baked Potato
Cosi: Mediterranean Shrimp Salad
(choose one daily; 150 calories each)
1 cup edamame (in pods)
4 sticks celery and 11/2 tablespoons almond butter
1 cup broccoli florets or baby carrots dipped in 4 tablespoons tzatziki sauce
4 tablespoons low-fat bean dip and 8 tortilla chips
(choose one daily; 150 calories each)
Quick Apple Crisp
Chop 1 apple; microwave in a vented bowl for 3 minutes; top with 2 tablespoons granola.
German Chocolate Yogurt Parfait
Mix 1/2 cup plain 2% reduced-fat Greek yogurt with 2 teaspoons each of unsweetened cocoa powder and honey; top with 2 teaspoons each chopped pecans and shredded coconut.
Chocolate Nut Bark
Melt 2 tablespoons semisweet chocolate chips; pour chocolate on parchment paper. Sprinkle with 1 tablespoon chopped nuts; refrigerate 10 minutes until set.