The 7-Day Healthy Carb Kickstart Plan
Start slimming down now!
Drop pounds fast with this mix-and-match menu from the first week of our new diet. Get the expanded Kickstart and our entire plan with more menus and yummy recipes in our new book The CarbLovers Diet.
Make sure you follow the Kickstart for seven days only, then transition to 1,600 calories a day on a long-term carb-loving plan like the one in
Choose one breakfast from this list every morning:
Need a Resistant Starch shortcut? Eat a banana. They’re the secret reason this shake is such a slimming way to start your morning.
If you are not a breakfast eater, shakes are also an easy way to get the Resistant Starch you need without feeling stuffed.
Blend 1 banana, 1 1/2 cups 1% low-fat milk, 2 teaspoonshoney, and 1/2 cup ice
Banana and Almond Butter Toast
This breakfast option couldn’t be simpler, but it packs a nutritional wallop. The rye bread and banana will get you halfway to your resistant-starch goal, and the almond butter adds metabolism-boosting monounsaturated fatty acids (MUFAs), too.
Top 1 slice rye bread, toasted, with 1 tablespoon almond butter and 1 banana, sliced
Kashi Bar and banana
These chewy granola bars come in at less than 150 calories and contain Resistant Starch. Add in the banana, and you have a fiber-packed meal that will keep you full all morning.
Fiber One cereal and half a banana
With only 60 calories per half cup, this cereal packs a lot of nutrition into a small package. It contains half of your daily fiber, and the banana adds a nice sweetness to the sugar-free cereal.
1/2 cup Fiber One cereal with 1/2 cup 1% low-fat milk and half a banana,sliced
Banana Nut Oatmeal
By combining the Resistant Starch powerhouses banana and oatmeal, this morning meal alone gets you halfway to your goal of 10 grams daily. The walnuts add some omega-3s, too, for extra fat burning.
Combine 1/2 cup rolled oats with 1 cup water and microwave at HIGH 3 minutes; top with 1 banana, sliced, 1 tablespoon chopped walnuts, and 1 teaspoon cinnamon
Choose one lunch option from this list every day:
Big Chopped Salad
You can build this at any salad bar or make it yourself from ingredients you have at home. If you’re toting it to work, keep the greens crisp by storing the vinaigrette in a separate container. This salad provides nearly half of your daily fiber, thanks in part to the garbanzo beans.
Try this recipe: Big Chopped Salad
Chicken Pita Sandwich
This easy sandwich will fill you up with lean protein, along with 5 grams of hearty fiber from the whole-grain pita and veggies that you stuff inside. Use precooked chicken strips or rotisserie chicken to save time.
In a bowl, put 1 cup baby spinach, 1/2 cup sliced bell pepper, 4 ounces cooked boneless, skinless chicken strips; toss with 2 tablespoons low-fat Italian vinaigrette and stuff into 1 (6-inch) whole-grain pita, halved
Express Lunch Plate
Grab the ingredients for this fast lunch from the corner deli. It’s the perfect eat-at-your-desk meal, and it will keep hunger away with plenty of fiber and protein. This combo is also rich in metabolism-boosting conjugated linoleic acid (CLAs), a fat found in meat and dairy that promotes fat-burning, and MUFAs. If you prefer a different type of cheese, go ahead and swap it.
Have 1 large hard-cooked egg, 1 ounce cheddar cheese, 1 apple, sliced, and 3 rye crispbread crackers
Lean Cuisine Salmon with Basil entrée
You'll get MUFAs from the salmon and fiber from the orzo in this grab-and-go meal. The entrée is a little low on veggies, so a mixed greens salad will make a vitamin-packed side dish.
Serve with 2 cups salad greens drizzled with your favorite fat-free vinaigrette
Tuna or chicken salad kit
Get fiber, protein, and plenty of good fat from this quick and filling lunch. And if you choose tuna, you’ll get a dose of MUFAs.
1 tuna or chicken salad kit (try a brand like StarKist or Bumble Bee), 1 medium pear, and 1 string cheese
Choose one dinner option from this list every evening:
Black Bean Tacos
With plenty of Resistant Starch, fiber, and protein, black beans are a dieter’s best friend. To save time, use prewashed lettuce and preshredded carrot.
Try this recipe: Black Bean Tacos
Chicken Pasta Primavera
To save time, batch-cook pasta and use precooked or rotisserie chicken for this easy, fiber-packed dish. Make the zucchini ribbons with a vegetable peeler.
Try this recipe: Chicken Pasta Primavera
Shrimp Stir-Fry With Ginger
To save time, make the Resistant Starch-rich brown rice for this dish ahead of time, batch-cooking it for the entire week. Alternatively, you can use a precooked pouch or frozen brown rice.
Try this recipe: Shrimp Stir-Fry With Ginger
Amy’s Black Bean Vegetable Enchilada
Amy’s is known for its healthy convenience food, and this delicious meal doesn’t disappoint. You’ll get Resistant Starch from the black beans, plus a few veggies, and it will only cost you 320 calories.
Boca veggie burger
A burger? On a diet? You bet! This veggie burger contains bell peppers, corn, and zucchini to provide you with 12 grams of protein and a savory flavor. Slap it on a whole-grain bun and enjoy this diet-friendly dinner.
Use with a toasted whole-grain bun and top with 1 teaspoon mustard; enjoy with 1 medium apple
Enjoy one snack from this list every day:
Almond butter crackers
Besides tasting delicious, almond butter brings heart-healthy fats to these fiber-packed crackers.
Top 2 rye crispbread crackers with 2 teaspoons almond butter
Black beans and chips
Black beans are a low-cal way to get Resistant Starch, while the tortilla chips will satisfy your craving for something salty.
Have 2 tablespoons canned black beans, rinsed and drained, and 8 corn tortilla chips
Greek yogurt parfait
Greek yogurt is thicker, creamier, and more satisfying than regular low-fat yogurt. The protein it contains, combined with Resistant Starch from the rolled oats, makes it a filling snack.
Top 3/4 cup plain low-fat Greek yogurt with 2 teaspoons honey and 2 tablespoons rolled oats, uncooked or toasted
White Bean and Herb Hummus With Crudités
The MUFAs, fiber, and Resistant Starch in this snack will tide you over until your next meal.
Combine 1/4 cup canned white beans, rinsed and drained, with 2 teaspoons olive oil, 1 tablespoon chopped chives, and 1 tablespoon lemon juice; serve with 1/2 cup sliced raw vegetables
Baked potato chips
One ounce of potato chips contains one gram of fat-fighting Resistant Starch. Just be sure to buy baked varieties to cut down on fat.
Nosh on 24 chips (about 1 ounce)
Corn flakes are, surprisingly, a source of Resistant Starch, and they add the perfect crunch to this delicious nosh. Almonds provide a dose of protein and fat, while the dried cherries add a tart burst of flavor.
Combine 1/2 cup corn flakes, 2 tablespoons sliced almonds, and 2 tablespoons dried cherries