Lose 10 Pounds in 3 Weeks With This Diet

March 18, 2013
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Melt off calories with this breakfast, lunch, dinner, and snack meal plan.
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Want to drop 10?

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Jackie Newgent, RD, author of 1,000 Low-Calorie Recipes, designed this nutritious eating plan to help you melt off additional weight. The secret: foods high in carbs and protein. "Carbs provide energy while fueling muscles, helping them contract during walking," she says.

Just pick one breakfast, lunch, dinner and snack a day (add a second snack after the first week).

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Honey-drizzled grapefruit with granola

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Breakfast option #1

Drizzle 1 teaspoon honey on 1/2 large pink grapefruit. Serve with a granola bar (about 160 calories), like Cascadian Farm Organic Sweet & Salty Peanut Pretzel bar, and 1 cup spicy vegetable juice, like Campbell's Spicy Hot V8.

Total calories: about 300

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Fruit smoothie and egg with toast

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Breakfast option #2

Blend 1 large chilled nectarine (pitted and pureed), half-cup almond milk and 1 teaspoon honey. Pair with an egg and a slice of whole grain toast with 1 teaspoon butter.

Total calories: about 300

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On-the-go breakfast

Breakfast option #3

Enjoy a nut-based bar, like one by Kind, with a large McCafe iced latte made with espresso, whole milk and 1 sugar packet.

Total calories: about 300

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Smoked turkey and white bean salad

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Lunch or dinner option #1

Top 2.5 cups mixed salad greens with 2 ounces smoked turkey breast, 1/2 sliced cucumber, 1/4 cup canned drained white beans, 1 small sliced pear, 10 seedless red grapes, 1.5 tablespoons chopped roasted walnuts and 2 tablespoons vinaigrette.

Total calories: about 400

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Veggie fajita bowl

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Lunch or dinner option #2

Order a burrito bowl from Chipotle made with black beans, fajita-style vegetables, guacamole, roasted corn-chile salsa and tomato salsa.

Total calories: about 400

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Asian meal in minutes

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Lunch or dinner option #3

Pair 1/2 cup steamed edamame in pods (seasoned with sea salt to taste) with a 300-calorie ready-made Asian meal, like Organic Bistro Sesame Ginger Wild Salmon Bowl.

Total calories: about 400

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Spinach-tomato salad and pasta

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Lunch or dinner option #4

Toss 2.5 cups baby spinach with 1.5 ounces diced part-skim mozzarella, 1 chopped plum tomato, 2 tablespoons basil leaves, 1 teaspoon olive oil and balsamic vinegar to taste. Serve with 1 cup whole-grain spaghetti and 1/3 cup spicy marinara.

Total calories: about 400

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Greek burger

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Lunch or dinner option #5

Grill 4 ounces lean, grass-fed ground sirloin beef. Stuff inside 1/2 whole-wheat pita with 1/2 cup romaine, 2 slices red onion and a mix of 3 tablespoons plain nonfat Greek yogurt, 1 minced garlic clove and fresh mint to taste. Serve with 1 cup mix of steamed green peas and brown rice.

Total calories: about 400

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Snacks

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Choose one per day to start:

• 1/4 cup trail mix
• 15 roasted almonds and 1 fresh fig
• 16-oz. container nonfat Greek yogurt, like Chobani

Calories: about 150 each

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