Monday
This is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate weight loss, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. So get motivated, get started, and get ready to watch your weight drop!
Breakfast
1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup skim milk
Snack
1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Lunch
Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette
Snack
2 tablespoons hummus and 6 baby carrots
Dinner
4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with
1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
Tuesday
Breakfast
3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries
Snack
1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Snack
1/2 cup fat-free cottage cheese with 1/2 cup salsa
Dinner
1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
Wednesday
Breakfast
Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon
Snack
1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch
Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
1 medium nectarine
1 cup skim milk
Snack
1 fat-free mozzarella string cheese stick
1 medium orange
Dinner
4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
Thursday
Breakfast
1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon
Snack
Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola
Lunch
Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressin
Snack
8 baked corn chips with 2 tablespoons guacamole
Dinner
4 ounces grilled halibut
1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon
Friday
Breakfast
Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon
Snack
3 ounces sliced lean ham
1 medium apple
Lunch
Turkey burger
Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
1 cup skim milk
Snack
1 fat-free mozzarella string cheese stick
1 cup red grapes
Dinner
5 ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear
Saturday
Breakfast
Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk
Snack
1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch
4 ounces sliced turkey breast
Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
1 medium orange
Snack
Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries
Dinner
4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
1 cup steamed green beans with 1 tablespoon slivered almonds
Sunday
Breakfast
2 slices Canadian bacon
1 whole-grain toaster waffle with sugar-free fruit spread
3/4 cup berries
1 cup skim milk
Snack
1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch
Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
1 apple
1 cup skim milk
Snack
1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
1/4 cup blueberries
Dinner
4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
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