The Eat-and-Lose-Weight Meal Plan: Week 1
Whittle your waist without skimping on taste with this dieter-friendly plan that provides all the nutrients you need.
We've counted the calories, so you can count on quick, delicious meals and get ready to drop the pounds.
Let's get started!
Substitutions
You may switch ingredients in these recipes if they contain foods you dislike — just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don't like fish, you may substitute the same number of calories' worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.
Drinks
The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine), or diet soda.
A Note About Coffee and Tea
Continue with your regular caffeine habit, unless it's really excessive! Try not to exceed three cups of (regular, caffeinated) coffee or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.
Monday's Menu:
Breakfast
• GH Exclusive Recipe: Garden-Vegetable Omelet
Lunch
• Creamy Ricotta Pita with Spinach Salad and Almonds
Fill 1 whole-wheat pita with 1/3 cup ricotta cheese spread (combine 15.5 ounces low-fat ricotta cheese with 3 tablespoons peanut butter and 2 tablespoons honey. Keep in covered container in the refrigerator for up to 7 days). Serve with 2 cups prewashed baby spinach salad and 1/2 thinly sliced cucumber topped with 2 tablespoons fat-free ranch dressing and 1 tablespoon sliced almonds.
Snack
• Nutri-Grain Bar and Nuts
1 Kellogg's Nutri-Grain bar with 10 peanuts
Dinner
• Faux Fried Chicken
Marinate one 4-ounce (about the size of a bar of soap) skinless, boneless chicken breast in 1/2 cup buttermilk for at least 1 hour in the refrigerator. (To make buttermilk, combine 1/2 cup fat-free milk with 1 tablespoon lemon juice.) Mix 1/8 cup dried potato flakes with 2 tablespoons all purpose flour and 1/4 teaspoon each ground black pepper and salt, and dredge chicken in mixture to coat (discard remaining marinade). Spray a nonstick skillet with nonstick spray and preheat over medium heat. Panfry chicken until golden brown and cooked through. Serve with 1/2 large baked potato topped with 2 teaspoons trans-fat-free margarine and 1 tablespoon fat-free sour cream, and 2 cups romaine lettuce topped with 2 tablespoons lemon juice, 1 tablespoon balsamic vinegar, and 1 teaspoon olive oil. (Save rest of potato for lunch Tuesday.) For dessert, have 1 single-serve convenience-size container of unsweetened applesauce topped with a dash of nutmeg and cinnamon, if desired.
Daily calories: 1,498
Fat: 48.9 g
Percent of daily calories from fat: 28.9%
Saturated fat: 12.9 g
Percent of daily calories from saturated fat: 7%
Carbohydrates: 185 g
Percent of daily calories from carbohydrates: 48.4%
Fiber: 26.6 g
Protein: 86.7 g
Percent of daily calories from protein: 22.7%
Cholesterol: 501 mg
Calcium: 1,487 mg
Sodium: 2,069 mg
http://www.goodhousekeeping.com/health/diet/eat-lose-weight-mpw1-2
Whittle your waist without skimping on taste with this dieter-friendly plan that provides all the nutrients you need.
We've counted the calories, so you can count on quick, delicious meals and get ready to drop the pounds.
Let's get started!
Substitutions
You may switch ingredients in these recipes if they contain foods you dislike — just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don't like fish, you may substitute the same number of calories' worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.
Drinks
The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine), or diet soda.
A Note About Coffee and Tea
Continue with your regular caffeine habit, unless it's really excessive! Try not to exceed three cups of (regular, caffeinated) coffee or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.
Monday's Menu:
Breakfast
• GH Exclusive Recipe: Garden-Vegetable Omelet
Lunch
• Creamy Ricotta Pita with Spinach Salad and Almonds
Fill 1 whole-wheat pita with 1/3 cup ricotta cheese spread (combine 15.5 ounces low-fat ricotta cheese with 3 tablespoons peanut butter and 2 tablespoons honey. Keep in covered container in the refrigerator for up to 7 days). Serve with 2 cups prewashed baby spinach salad and 1/2 thinly sliced cucumber topped with 2 tablespoons fat-free ranch dressing and 1 tablespoon sliced almonds.
Snack
• Nutri-Grain Bar and Nuts
1 Kellogg's Nutri-Grain bar with 10 peanuts
Dinner
• Faux Fried Chicken
Marinate one 4-ounce (about the size of a bar of soap) skinless, boneless chicken breast in 1/2 cup buttermilk for at least 1 hour in the refrigerator. (To make buttermilk, combine 1/2 cup fat-free milk with 1 tablespoon lemon juice.) Mix 1/8 cup dried potato flakes with 2 tablespoons all purpose flour and 1/4 teaspoon each ground black pepper and salt, and dredge chicken in mixture to coat (discard remaining marinade). Spray a nonstick skillet with nonstick spray and preheat over medium heat. Panfry chicken until golden brown and cooked through. Serve with 1/2 large baked potato topped with 2 teaspoons trans-fat-free margarine and 1 tablespoon fat-free sour cream, and 2 cups romaine lettuce topped with 2 tablespoons lemon juice, 1 tablespoon balsamic vinegar, and 1 teaspoon olive oil. (Save rest of potato for lunch Tuesday.) For dessert, have 1 single-serve convenience-size container of unsweetened applesauce topped with a dash of nutmeg and cinnamon, if desired.
Daily calories: 1,498
Fat: 48.9 g
Percent of daily calories from fat: 28.9%
Saturated fat: 12.9 g
Percent of daily calories from saturated fat: 7%
Carbohydrates: 185 g
Percent of daily calories from carbohydrates: 48.4%
Fiber: 26.6 g
Protein: 86.7 g
Percent of daily calories from protein: 22.7%
Cholesterol: 501 mg
Calcium: 1,487 mg
Sodium: 2,069 mg
http://www.goodhousekeeping.com/health/diet/eat-lose-weight-mpw1-2