Lose 10 Pounds With Our No-Deprivation Diet

Istockphoto

Try this simple menu of delicious, filling meal options that boost energy and trigger weight loss.

1 of 16

Eat for energy

Patrick Giardino

This plan from Cynthia Sass, RD, isn't a deprivation diet; it's a simple menu of delicious, filling meal options that happen to boost energy and trigger weight loss.

Choose a daily breakfast, lunch, dinner, and snack. The meals provide an ideal balance of slow-burning carbs, lean protein, and good-for-you fat to fuel your transformation.

2 of 16

Apple oatmeal

Istockphoto

Breakfast option #1

Sauté one small chopped apple in a pan over medium heat with one tablespoon lemon juice and two tablespoons water until tender. Spoon over one-quarter cup rolled oats, cooked with water and a dash of apple-pie spice. Sprinkle with two tablespoons chopped walnuts. Serve with a tall skim latte.

3 of 16

Breakfast pita

Getty Images

Breakfast option #2

Spread one quarter avocado inside half a whole-grain pita; fill with half a sliced plum tomato, one cooked egg, one tablespoon chopped red onion, and one-quarter cup spinach leaves. Serve with a large pear.

4 of 16

Berry-pecan parfait

Getty Images

Breakfast option #3

Warm one cup frozen blueberries and one-quarter teaspoon of cinnamon in a pan over low heat until juicy. Layer berries with a single-serving nonfat vanilla Greek yogurt and one-quarter cup rolled oats. Top with two tablespoons chopped pecans.

5 of 16

Taco salad

Getty Images

Lunch or dinner option #1

Thaw one cup frozen corn. Make pico de gallo: Combine one-half cup quartered grape tomatoes, one-quarter cup minced yellow bell pepper, one-quarter cup minced white onion, one tablespoon chopped cilantro, one teaspoon minced jalapeno, and juice from half a lime.

Toss pico de gallo with 1.5 cups spinach leaves. Top with one-half cup warmed canned vegetarian refried black beans, corn, and half a medium avocado, sliced.

6 of 16

Chicken chili

Getty Images

Lunch or dinner option #2

Sauté one-half teaspoon garlic, one-quarter cup minced onion, and one-quarter cup chopped bell pepper in a skillet with one tablespoon olive oil until tender. Stir in one-half cup diced tomatoes and a dash each of chili powder and black and cayenne peppers. Add one-half cup water and bring to a simmer; cook 8 to 10 minutes. Fold in 3 ounces browned extra-lean ground chicken and serve over one-half cup cooked brown rice.

7 of 16

Shrimp stir-fry

Istockphoto

Lunch or dinner option #3

Sauté 20 medium raw, deveined shrimp in a skillet with one tablespoon coconut oil until cooked through. Whisk one tablespoon each fresh orange juice and brown-rice vinegar with one-half teaspoon fresh grated ginger. Sauté one-quarter cup each snow peas, chopped onion, cabbage, and red bell pepper in a separate skillet with ginger sauce until slightly tender; stir in shrimp. Serve stir-fry over three-quarters cup cooked wild rice.

8 of 16

Mediterranean salad

Getty Images

Lunch or dinner option #4

Preheat oven to 350°F. Brush one-half cup sliced eggplant and red bell peppers with one tablespoon extra-virgin olive oil; roast until tender. Toss 1.5 cups mixed greens with one tablespoon balsamic vinegar. Top greens with one-half cup each cooked, chilled quinoa and vacuum-sealed lentils (like Melissa's brand), then roasted vegetables.

9 of 16

Quick pizza

Getty Images

Lunch or dinner option #5

Slice one whole-grain pita to create two circular halves; set one half aside. Preheat oven to 350°F; bake remaining pita half until toasted. Brush with one tablespoon extra-virgin olive oil; top with one-half plum tomato, thinly sliced, and three chopped basil leaves; sprinkle with one-quarter cup each part-skim shredded mozzarella and crumbled feta. Bake 4 to 5 minutes. Top with one cup watercress; drizzle with one-half tablespoon balsamic vinegar.

10 of 16

Salmon pasta

Getty Images

Lunch or dinner option #6

Whisk one tablespoon extra-virgin olive oil, one tablespoon red-wine vinegar, and one-half teaspoon minced garlic. Toss with one-half cup cooked, chilled whole-grain penne, 3 to 4 sliced basil leaves, one-half cup sliced grape tomatoes, one-quarter cup minced red onion, and 3 ounces canned wild salmon.

11 of 16

Tofu sandwich

Getty Images

Lunch or dinner option #7

Spread one tablespoon basil pesto on one toasted whole-grain English muffin; fill with 3 ounces extra-firm organic tofu. Serve with 12 baby carrots and two tablespoons hummus.

12 of 16

On-the-go pick

Getty Images

Lunch or dinner option #8

At Panera Bread, order a You Pick Two combo of a cup of Low-Fat Vegetarian Black Bean Soup and a half Classic Café Salad, balsamic vinaigrette on side. Use half a portion of dressing and request a whole-grain baguette as your side.

13 of 16

Tuna-pita picnic

Getty Images

Snack option #1

Whisk together one-half tablespoon extra-virgin olive oil, one tablespoon balsamic vinegar, one-half tablespoon fresh lemon juice and a dash of black pepper. Stir in 3 ounces drained chunk light tuna canned in water. Eat with one-half whole-grain pita.

14 of 16

Pineapple-nut muesli

Getty Images

Snack option #2

Fold one-half cup fresh pineapple chunks into a single-serving nonfat vanilla Greek yogurt. Top with 5 or 6 whole macadamia nuts, chopped or crushed.

15 of 16

Cherry-chocolate smoothie

Getty Images

Snack option #3

Blend one cup frozen pitted cherries with one cup organic skim milk, one tablespoon dark chocolate chips, and one-half tablespoon chia seeds.

16 of 16

Strawberry-banana smoothie

Istockphoto

Snack option #4

Blend one-half cup frozen strawberries, one-half cup frozen banana slices, 6 ounces skim milk, and one tablespoon natural peanut butter.

Replay gallery

Account

More

Lose 10 Pounds With Our No-Deprivation Diet

1 of 16

Eat for energy

1 of 16

2 of 16

Apple oatmeal

2 of 16

3 of 16

Breakfast pita

3 of 16

4 of 16

Berry-pecan parfait

4 of 16

5 of 16

Taco salad

5 of 16

6 of 16

Chicken chili

6 of 16

7 of 16

Shrimp stir-fry

7 of 16

8 of 16

Mediterranean salad

8 of 16

9 of 16

Quick pizza

9 of 16

10 of 16

Salmon pasta

10 of 16

11 of 16

Tofu sandwich

11 of 16

12 of 16

On-the-go pick

12 of 16

13 of 16

Tuna-pita picnic

13 of 16

14 of 16

Pineapple-nut muesli

14 of 16

15 of 16

Cherry-chocolate smoothie

15 of 16

16 of 16

Strawberry-banana smoothie

16 of 16

Share the Gallery

Up Next

Share the Gallery