Hear the word diet, and what comes to mind? For starters, pain, guilt, and pants that won't zip up — and let's not forget food that tastes like cardboard. If it's good in your tummy, it must be bad for your body, or so goes the old thinking. But how can a diet succeed if you never get the flavors you crave? That's why we designed this plan not only to help you lose the pounds, but also to give you the tastes you love. Whatever fattening food you long for — sweet, spicy, or savory — we've got the low-cal version.
Follow the daily dishes we have designed or feel free to repeat whichever dinner or snack rings your bell. As long as you stick to the choices listed here, you'll keep your total calorie intake to 1,300 a day — and be looking sleek soon. Drink calorie-free beverages (water, soda, seltzer, unsweetened black coffee, or tea) as desired. Repeat plan for one month.
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MONDAY
Breakfast
• 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
• 1 cup fat-free milk
• 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
• 1 cup fat-free milk
Lunch
• Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
• Pear
• Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
• Pear
Dinner
• Savory Asian Patty: Mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.
• 2 cups broccoli florets, steamed
• 1 cup berries
• Savory Asian Patty: Mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.
• 2 cups broccoli florets, steamed
• 1 cup berries
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TUESDAY
Breakfast
• One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
• 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
• One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
• 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
Lunch
• Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
• 1 cup fat-free milk
• Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
• 1 cup fat-free milk
Dinner
• Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
• Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.
• Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
• Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.
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WEDNESDAY
Breakfast
• Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
• Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
Lunch
• Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
• 6 ounces light yogurt
• 1 kiwi
• Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
• 6 ounces light yogurt
• 1 kiwi
Dinner
• Sweet Honey Pork: Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.
• Apricot Couscous: In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.
• Sweet Honey Pork: Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.
• Apricot Couscous: In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.
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THURSDAY
Breakfast
• French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.
• French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.
Lunch
• Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
• 1/2 whole wheat pita
• 6 ounces calcium-fortified orange juice
• Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
• 1/2 whole wheat pita
• 6 ounces calcium-fortified orange juice
Dinner
• Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.
• Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.
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FRIDAY
Breakfast
• Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling.
• Tangerine
• Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling.
• Tangerine
Lunch
• Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
• 1/2 grapefruit
• Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
• 1/2 grapefruit
Dinner
• Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
• 1/4 cantaloupe wedge
• Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
• 1/4 cantaloupe wedge
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SATURDAY
Breakfast
• Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
• Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
Lunch
• Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
• 6 ounces light yogurt with 1 tablespoon raisins
• Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
• 6 ounces light yogurt with 1 tablespoon raisins
Dinner
• Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
• Serve with 3/4 cup cooked rice.
• Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
• Serve with 3/4 cup cooked rice.
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SUNDAY
Breakfast
• 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
• 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
• 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
• 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
Lunch
• Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa.
• 8 baby carrots
• Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa.
• 8 baby carrots
Dinner
• Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
• 1 cup berries
• Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
• 1 cup berries
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Snacks That Satisfy All Cravings
Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime.
Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime.
Sweet
• 6 ounces light yogurt
• 1 chocolate sorbet bar
• 1 Rice Krispies Treat
• 4 meringue cookies
• 2 fig bars
• 4 Hershey's Kisses
• 1 cup mango chunks
• 6 ounces light yogurt
• 1 chocolate sorbet bar
• 1 Rice Krispies Treat
• 4 meringue cookies
• 2 fig bars
• 4 Hershey's Kisses
• 1 cup mango chunks
Spicy
• 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
• 3 California roll pieces with soy sauce and wasabi
• 10 baked corn chips with salsa
• 1-inch cube of Monterey Jack cheese with jalapeño peppers
• 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
• 3 California roll pieces with soy sauce and wasabi
• 10 baked corn chips with salsa
• 1-inch cube of Monterey Jack cheese with jalapeño peppers
Savory
• 12 mini barbecue-flavor rice cakes
• 20 roasted peanuts
• 1/4 cup hummus with celery sticks
• 50 very thin pretzel sticks
• 12 mini barbecue-flavor rice cakes
• 20 roasted peanuts
• 1/4 cup hummus with celery sticks
• 50 very thin pretzel sticks
More Diet Advice:
• 5 Tricks to Beat Bloat Now
• 10 Diet Tips That Will Transform Your Life
• 5 Things You Do That Make Your Cravings Worse
• 7 Easy Tricks to Boost Your Metabolism
• 5 Tricks to Beat Bloat Now
• 10 Diet Tips That Will Transform Your Life
• 5 Things You Do That Make Your Cravings Worse
• 7 Easy Tricks to Boost Your Metabolism
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