Weight Loss Programs 7

 15 Day Diet Meal Plan:

Weight Loss Programs

Try out this 15-day diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

Day 1

Breakfast: Fruity muesli

Mix 1/2 cup plain, raw oats with 2 tbsp orange juice, 4 tbsp nonfat vanilla yogurt and 1/2 cup chopped Granny Smith apple. Top with 2 tbsp dried goji berries (found at health food stores) and 3 tbsp sliced pecans.

Lunch: Global feast

Weight Loss Programs

Toss 1/2 cup cooked quinoa with 1/4 cup cannellini beans, rinsed and drained; 1/8 cup chopped red onion; 1/4 cup halved grape tomatoes; 1/4 cup artichoke hearts; 3 tbsp fresh lemon juice; 1 tsp olive oil; 2 tbsp chopped fresh basil; and 2 tbsp feta. Serve with 1/2 cup seltzer mixed with 1/2 cup pomegranate juice.

Snack: Spicy popcorn

Toss 10 small pretzels, 1/2 tsp chili powder and 1/8 tsp red pepper flakes with a 100-calorie bag of popcorn.

Dinner: Beach plate

Prepare 1 frozen crab cake (such as Phillips), dip in 2 tbsp olive oil mayo mixed with 1/4 tsp chili powder and a splash of lime juice. Toss 1 sliced sweet potato with 1 tsp olive oil and 1 tsp Old Bay Seasoning; roast until tender. Serve with 10 steamed asparagus stalks.

Treat: Sweet and salty s'mores

Weight Loss Programs

Spread 2 whole-wheat crackers with 2 rounded tsp almond butter. Top each with a marshmallow. Broil until marshmallows are golden and melted.

Day 2

Breakfast: Berry smoothie

Blend 1/4 cup ice, 1/2 cup blueberries, 6 oz nonfat vanilla yogurt, 1/2 cup skim milk, 1 tbsp pomegranate juice, 2 tbsp almond butter and 1 tsp honey.

Lunch: B.A.L.T.

Layer 3 strips bacon, 3 slices avocado, 4 lettuce leaves, 2 slices tomato and 2 tbsp olive oil mayonnaise (such as Hellmann's) between 2 slices whole-wheat bread. Eat with 1 cup strawberries drizzled with 1 tbsp balsamic vinegar.

Snack: Apple and cheese

Weight Loss Programs

1/2 apple; 1 oz cheese

Dinner: Chicken and chips

4 oz grilled chicken breast rubbed with 1/4 tsp chopped fresh tarragon; 1/2 cup carrot chunks and 1 cup green beans tossed with 1 tsp olive oil; 1 baking potato, thinly sliced, drizzled with 1 tsp olive oil and salt and baked until tender. Sprinkle with dill.

Treat: Oatmeal cookie

1 Kashi TLC Oatmeal Dark Chocolate cookie; 5 grapes

Day 3

Breakfast: Southwest burrito

Wrap up 1/4 cup canned black beans, rinsed and drained; 1/4 cup diced tomato; 1/4 cup shredded 2 percent cheddar; 1 scrambled egg; and 3 tbsp salsa in a 7-inch whole-wheat tortilla.

Lunch: Island greens

Top 1 1/2 cups greens with 1/4 cup each sliced carrot and cucumber, 1/4 cup brown rice, 1/4 cup scallions, 2 oz grilled wild salmon, 2 slices grilled pineapple and 2 tbsp Asian dressing.

Snack: Goji trail mix

2 tbsp goji berries, 1/4 cup whole-grain cereal and 2 tbsp almonds

Dinner: Pita pizza

1 whole-wheat pita topped with 2 tbsp tomato sauce, 1/4 cup sautéed kale, 3 tbsp grated Parmesan, 4 slices red onion and 10 black olives baked at 400° until cheese bubbles. Serve with 1 cup greens and 2 tbsp vinaigrette.

Treat: Broiled banana with oat topping

 Cut a small banana lengthwise. Top with 1 tbsp oats mixed with 1 tsp brown sugar and 1 tsp trans-fat-free margarine. Broil until it bubbles.

Day 4

Breakfast: Waffle sandwich

Spread 1 tbsp almond butter on 2 toasted whole-grain waffles. Top waffles with 1/4 cup sliced strawberries, and sandwich together. Serve with 8 oz coffee mixed with 8 oz skim milk.

Lunch: Greek salad

Toss 1 cup lettuce; 1/2 cup each chopped cucumbers and grape tomatoes; 1/2 cup canned chickpeas, rinsed and drained; 2 olives; 1/8 cup sliced red onion; 1 tbsp feta; 1/2 tsp chili powder; 1 tbsp olive oil; 2 tbsp white wine vinegar. Eat with 1/2 whole-wheat pita.

Snack: Sweet toast

1 slice whole-wheat cinnamon raisin toast; 2 tsp almond butter; 1/4 pear

Dinner: Beef burger

4 oz ground lean sirloin patty on a whole-wheat bun, topped with 3 slices sautéed onion and 1 tbsp steak sauce; 1 cup red bliss potatoes roasted with 1 tsp olive oil.

Treat: Pom sundae

Top 1/4 cup lowfat vanilla ice cream with 2 tbsp light chocolate syrup and 1/4 cup pomegranate seeds.

Day 5

Breakfast: Egg muffin

Place 1/3 cup plus 1/8 tsp water in a bowl. Break 1 egg into bowl and pierce yolk. Cover with plastic wrap and nuke 1 minute. Layer egg, 1 slice Canadian bacon and 1 slice 2 percent cheddar on a whole-wheat English muffin. Serve with 1/2 nectarine brushed with 1 tsp maple syrup and heated under broiler until top bubbles.

Lunch: Loaded lentil soup

Heat 1 cup canned low-sodium lentil soup and, as it's cooking, stir in 1/4 cup diced carrot, 1 handful chopped fresh kale and 1/4 cup canned black beans, rinsed and drained. Enjoy with 3 whole-grain crackers topped with 1 oz shredded cheddar.

Snack: Guac and chips

9 baked corn chips; 1/2 cup red bell pepper strips; 2 tbsp guacamole

Dinner: Salmon and couscous

5 oz grilled wild salmon; 2 tbsp nonfat plain yogurt mixed with 1 tsp fresh dill; 1 cup couscous; 1 cup broccoli rabe sautéed in 1 tsp olive oil and 1 tsp garlic

Treat: Wine

5 oz red wine, 1/2 oz Parmesan

Day 6

Breakfast: Nutty yogurt

Top 8 oz nonfat Greek yogurt with 2 tbsp slivered almonds, 1/4 cup blueberries and 1 tbsp pomegranate seeds. Serve with 1/2 oat bran bagel spread with 1 tbsp trans-fat-free margarine.

Lunch: Turkey-Brie melt

Top 1 slice whole-wheat bread with 1 tsp raspberry preserves, 2 oz thinly sliced smoked turkey, 1 oz Brie, 1 thin slice avocado; toast until cheese melts. Serve with 6 oz nonfat raspberry yogurt with 1/2 tbsp pomegranate seeds stirred in.

Snack: Mini-pizza

Broil a 100-calorie English muffin (such as Thomas') topped with 2 tbsp tomato sauce and 1 tbsp Parmesan.

Dinner: Fajitas

Place 4 oz grilled chicken breast, 1/4 cup grilled onions, 3 bell pepper rings and 2 tbsp guacamole in a whole-wheat wrap; 1/4 chopped chipotle pepper and 1/2 cup black beans, rinsed and drained, cooked in 2 tbsp OJ

Treat: Faux fondue

Spear 1/2 cup blueberries and 1/4 cup strawberries on kebab sticks. Dip into a 100-calorie dark-chocolate pudding cup. 

Day 7

Breakfast: Dunkin' Donuts to-go meal

1 large (20 oz) coffee with skim milk and 1/2 reduced-fat blueberry muffin; 1 apple

Lunch: Tuna and slaw

Mix 2 oz light tuna, 1 diced boiled egg, 2 tbsp olive oil mayo, 1 tbsp relish and 1 tsp Dijon mustard. Serve with 1 cup sliced cabbage mixed with 1/2 chopped Granny Smith apple, 1 oz feta and 1 tbsp rice wine vinegar.

Dinner: Stuffed chile

Fill 1 Anaheim chile with 1/2 cup frozen corn, 1 cup cooked quinoa, 2 tbsp diced onion, 1/3 cup tomato sauce; bake until heated through. Top with 2 tbsp Parmesan.

Treat: Berry-yogurt pops

Blend 1/2 cup nonfat vanilla yogurt with 1/2 cup mixed berries and 1/2 cup pomegranate juice. Pour mixture into 2 ice-pop molds and freeze.

Day 8

Breakfast: Hot spiced quinoa

1 cup cooked quinoa topped with 2 tbsp raisins, 1/2 cup diced apple, 1 tbsp chopped walnuts, 1/2 cup skim milk and a dash of cinnamon.

Lunch: Mango-chicken wrap

Fill a whole-wheat wrap with 2 oz sliced cooked chicken breast, 2 tbsp olive oil mayo, 1 tsp fresh tarragon, 1/4 cup spinach, 1/4 cup sliced mango. Serve with 15 small pretzels.

Snack: Berry parfait

Layer 6 oz nonfat vanilla yogurt, 1/4 cup berries and 4 tsp toasted oats.

Dinner: Steak soba

1 1/4 cups cooked soba, 4 slices carrot, 5 slices zucchini, 1/4 cup sliced bok choy, 1/4 cup water chestnuts and 1 tsp sliced garlic sauteed in 1 tbsp olive oil. Add 3 oz grilled lean steak, 1/4 cup sprouts, 1 tsp grated ginger and 2 tbsp soy sauce. Sprinkle with sesame seeds.

Treat: Apple-caramel shortcake

Top 3/4 cup cubed trans-fat-free angel food cake with 1/2 cup grated apple, 1 tbsp caramel sauce and 2 tbsp nonfat whipped cream.

Day 9

Breakfast: Quick kale scramble

1 cup chopped fresh kale in a nonstick skillet coated with cooking spray until tender, about 4 minutes. Stir in 2 beaten eggs and 1 tbsp shredded cheddar and scramble until cooked through. Serve with 1 cup pineapple chunks and 1 slice whole-wheat toast topped with 1 tsp butter.

Lunch: Steak salad

Toss 1 1/4 cups greens, 1/4 cup each sliced carrot and red onion, 1/2 cup grape tomatoes, 2 oz grilled lean flank steak, 1 tbsp blue cheese, 3/4 cup corn and 2 tbsp vinaigrette.

Snack: Goji shake

Blend 2 tbsp goji berries, 1/2 cup lowfat vanilla ice cream and 1/4 cup skim milk.

Dinner: Breakfast for dinner

2 whole-grain pancakes (made from a mix) with 1/4 cup blueberries and 2 tbsp light syrup; 2 slices Canadian bacon; 1 egg; 1 sliced orange topped with 1 tbsp pomegranate seeds and 1 tbsp shredded coconut

Treat: Frozen lemon-blueberry grahams

Mix 1/4 cup lemon sorbet with 1/4 cup nonfat whipped topping and 3 tbsp chopped blueberries. Spread mixture over half a graham cracker sheet and top with another half sheet. Freeze until firm.

Day 10

Breakfast: Breakfast bruschetta

Spread 1/2 cup whipped cottage cheese (such as Friendship Spreadable Lowfat Cottage Cheese, Whipped) on 2 slices whole-grain toast. Top each with 1 slice tomato and 2 tbsp shaved Parmesan. Sprinkle with 1 tbsp chopped fresh tarragon, salt and pepper, and broil until warm. Serve with 1/2 cup orange juice mixed with 1/2 cup sparkling water.

Lunch: Taco toss

Top 2 cups lettuce with 12 baked tortilla chips, crushed; 1/4 cup shredded 2 percent cheddar; 1/2 cup warm canned chili; 2 tbsp salsa; and 1 tbsp nonfat plain yogurt.

Snack: Cocoa berries

3 tbsp dark-chocolate-covered blueberries and 3 tbsp goji berries

Dinner: Green mac and cheese

1 1/2 cups whole-wheat boxed mac and cheese (such as Hodgson Mill) mixed with 1/2 cup each steamed kale and broccoli and 3 tbsp grated Parmesan.

Treat: Micro-baked apple

Snack: Greek treat 

Day 11

Breakfast: Portobello and Pesto Egg Scramble

In a medium sautee; pan, cook 1 sliced portobello mushroom cap with 1/4 cup chopped red onion in 1 tsp olive oil until soft, about 5 minutes. Whisk 4 egg whites with 1 tbsp water and add to pan. Scramble mixture over medium heat until eggs are no longer runny; add salt and pepper to taste. Just before removing from heat, fold in 1/4 cup shredded part-skim mozzarella and 1 tsp prepared pesto. Serve with 1 slice whole-wheat toast.

Lunch: Turkey and Hummus Sandwich

Top half of a whole-wheat English muffin with 4 oz roast turkey, 1 tbsp hummus and 1/4 cup sliced apple. Top with other half of English muffin. Serve with 1 cup baby carrots and 1/4 cup hummus.

Snack: Cottage Cheese With Cucumber

Combine 3/4 cup lowfat, reduced- sodium cottage cheese with 1/3 cup diced cucumber, a sprinkle of black pepper and a dash of salt, if desired. Serve with 1 whole-grain crispbread.

Dinner: Spiced Salmon Over Brown Rice

Rub a 4-oz wild salmon fillet with 1 tsp Chinese five-spice powder (or a dash each of cinnamon, clove, ginger and black pepper). Bake at 350 degrees; until cooked through, about 20 minutes. Serve over 1 1/3 cups cooked brown rice with 1 1/2 cups broccoli stir-fried with 2 tsp olive oil and 1 tsp chopped garlic.

Treat: Candy and cookies

20 mini-marshmallows with 1 tbsp mini semisweet chocolate chips.

Day 12

Breakfast: Peanut Butter Waffle-wich

Top one toasted whole-grain waffle with 2 tsp peanut butter, 2/3 cup sliced apples and a sprinkle of cinnamon. Top with another whole- grain waffle. Serve with a café au lait made with 4 ounces coffee mixed with 4 oz steamed skim milk.

Lunch: Lentil Soup With Cheese, Fruit and Crackers

Heat up 1 1/2 cups reduced-sodium prepared lentil soup (such as Amy's Organic Light in Sodium Lentil Soup). Sprinkle with 2 tbsp shredded smoked Gouda. Serve with 1 medium apple, sliced, and 2 whole-grain crispbreads.

Snack: Cherry, Ricotta and Cinnamon Sundae

Combine 1/3 cup part-skim ricotta with 1/3 cup thawed frozen cherries and a sprinkle of cinnamon.

Dinner: Pesto-Portobello Napoleon

Bake 1 portobello cap on a baking sheet coated with olive oil cooking spray at 350 degrees; until mushroom is tender, 15 to 20 minutes. Sauté 1 1/2 cups baby spinach in olive oil cooking spray over medium heat until wilted.

Spread 1 tbsp prepared pesto onto baked mushroom cap. Top with 3 oz grilled skinless chicken breast, spinach and 1 tbsp grated Parmesan. Serve over 1 1/3 cups cooked quinoa.

Treat: 13 Hot Tamales candies.

Day 13

Breakfast: Cherry-Vanilla-Almond Smoothie

Blend together 1 cup frozen cherries, 1/2 medium banana, 1 cup skim milk, 1/2 cup plain nonfat yogurt and 1 tbsp sliced almonds. Add a few ice cubes to make it more frothy.

Lunch: Pesto Chicken Wrap

Fill one 8-inch whole-wheat wrap or tortilla with 3 oz grilled chicken; 5 grape tomatoes, halved; and 1/4 cup part-skim shredded mozzarella; drizzle with 2 tsp prepared pesto. Pair with 1 cup sliced cucumber tossed with 1 tbsp vinegar, 1 tsp olive oil and salt and pepper to taste.

Snack: Pear With Creamy Peanut Dip 

Dinner: Apricot-Glazed Pork Tenderloin

Season 4 oz pork tenderloin with salt and pepper and sauté in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat oven to 425 degrees;. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve pork over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.

Treat: 2 sticks of a Kit Kat bar (half a regular-sized bar or one snack-size bar)

Day 14

Breakfast: Spinach and Smoked Gouda Egg Sandwich

Sauté 1 cup fresh spinach with olive oil cooking spray until wilted (add pepper and garlic powder if desired); set spinach aside. In same pan, fry 1 egg plus 1 egg white in cooking spray until no longer runny. Top eggs with 2 tbsp shredded smoked Gouda. Sandwich eggs, cheese and spinach between 2 sides of a toasted whole-wheat English muffin. Serve with 1 orange.

Lunch: Asian Pork Tenderloin Salad

Top 2 cups baby spinach with 4 oz cooked pork tenderloin, sliced. Mix in 1/2 cup chopped cucumber, 1/2 cup chopped raw asparagus, 1 tsp sesame seeds, 1/4 cup canned mandarin oranges and 1/2 cup cooked quinoa. Drizzle with a dressing made by whisking 1/2 tsp soy sauce, 1 tbsp rice vinegar or white wine vinegar, 1 tsp olive or sesame oil, 1/4 tsp dried ginger and 1 tbsp apricot preserves.

Snack: Crudités and Hummus

Dip 1/2 cup raw zucchini spears and 1/3 cup grape tomatoes in 1/4 cup plain hummus.

Dinner: Farfalle With Veggies in Creamy Marinara

Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sautéed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.

Treat: 2 small York Peppermint Patties

Day 15

Breakfast: Apricot, Almond and Ricotta Toast

Spread 2 slices whole-wheat toast each with 2 tbsp part-skim ricotta and 1 tsp apricot preserves; top each slice with 1 1/2 tsp sliced almonds.

Lunch: Quick Mediterranean Quinoa Salad With Roasted Chicken

Combine 1/2 cup cubed cooked chicken breast with 3/4 cup cooked quinoa, 1/4 cup reduced-fat feta crumbles, 1/4 cup chopped red pepper and 1 tbsp toasted sliced almonds. Toss with 1 tsp olive oil, 1 tsp chopped garlic, 1 tsp lemon juice and a dash of black pepper.

Snack: Banana Roll

Roll half a banana in 1 1/2 tbsp sliced almonds. Serve with 1 cup tea with 1 tsp honey and 1/4 cup warmed skim milk.

Dinner: Black Bean, Zucchini and Smoked Gouda Baked Burrito 

 Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sautéed in 1 tsp olive oil. Roll into a burrito, spray lightly with olive oil cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zucchini sautéed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.

Treat: 1 Vienna Fingers cookie with a cup of tea sweetened with 1 tsp honey

The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor.

Santé nutrition magazine: S'informer sur la nutrition et la santé, diététiques, nutritionnels

 15 Day Diet Meal Plan:

Weight Loss Programs

Try out this 15-day diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

Day 1

Breakfast: Fruity muesli

Mix 1/2 cup plain, raw oats with 2 tbsp orange juice, 4 tbsp nonfat vanilla yogurt and 1/2 cup chopped Granny Smith apple. Top with 2 tbsp dried goji berries (found at health food stores) and 3 tbsp sliced pecans.

Lunch: Global feast

Weight Loss Programs

Toss 1/2 cup cooked quinoa with 1/4 cup cannellini beans, rinsed and drained; 1/8 cup chopped red onion; 1/4 cup halved grape tomatoes; 1/4 cup artichoke hearts; 3 tbsp fresh lemon juice; 1 tsp olive oil; 2 tbsp chopped fresh basil; and 2 tbsp feta. Serve with 1/2 cup seltzer mixed with 1/2 cup pomegranate juice.

Snack: Spicy popcorn

Toss 10 small pretzels, 1/2 tsp chili powder and 1/8 tsp red pepper flakes with a 100-calorie bag of popcorn.

Dinner: Beach plate

Prepare 1 frozen crab cake (such as Phillips), dip in 2 tbsp olive oil mayo mixed with 1/4 tsp chili powder and a splash of lime juice. Toss 1 sliced sweet potato with 1 tsp olive oil and 1 tsp Old Bay Seasoning; roast until tender. Serve with 10 steamed asparagus stalks.

Treat: Sweet and salty s'mores

Weight Loss Programs

Spread 2 whole-wheat crackers with 2 rounded tsp almond butter. Top each with a marshmallow. Broil until marshmallows are golden and melted.

Day 2

Breakfast: Berry smoothie

Blend 1/4 cup ice, 1/2 cup blueberries, 6 oz nonfat vanilla yogurt, 1/2 cup skim milk, 1 tbsp pomegranate juice, 2 tbsp almond butter and 1 tsp honey.

Lunch: B.A.L.T.

Layer 3 strips bacon, 3 slices avocado, 4 lettuce leaves, 2 slices tomato and 2 tbsp olive oil mayonnaise (such as Hellmann's) between 2 slices whole-wheat bread. Eat with 1 cup strawberries drizzled with 1 tbsp balsamic vinegar.

Snack: Apple and cheese

Weight Loss Programs

1/2 apple; 1 oz cheese

Dinner: Chicken and chips

4 oz grilled chicken breast rubbed with 1/4 tsp chopped fresh tarragon; 1/2 cup carrot chunks and 1 cup green beans tossed with 1 tsp olive oil; 1 baking potato, thinly sliced, drizzled with 1 tsp olive oil and salt and baked until tender. Sprinkle with dill.

Treat: Oatmeal cookie

1 Kashi TLC Oatmeal Dark Chocolate cookie; 5 grapes

Day 3

Breakfast: Southwest burrito

Wrap up 1/4 cup canned black beans, rinsed and drained; 1/4 cup diced tomato; 1/4 cup shredded 2 percent cheddar; 1 scrambled egg; and 3 tbsp salsa in a 7-inch whole-wheat tortilla.

Lunch: Island greens

Top 1 1/2 cups greens with 1/4 cup each sliced carrot and cucumber, 1/4 cup brown rice, 1/4 cup scallions, 2 oz grilled wild salmon, 2 slices grilled pineapple and 2 tbsp Asian dressing.

Snack: Goji trail mix

2 tbsp goji berries, 1/4 cup whole-grain cereal and 2 tbsp almonds

Dinner: Pita pizza

1 whole-wheat pita topped with 2 tbsp tomato sauce, 1/4 cup sautéed kale, 3 tbsp grated Parmesan, 4 slices red onion and 10 black olives baked at 400° until cheese bubbles. Serve with 1 cup greens and 2 tbsp vinaigrette.

Treat: Broiled banana with oat topping

 Cut a small banana lengthwise. Top with 1 tbsp oats mixed with 1 tsp brown sugar and 1 tsp trans-fat-free margarine. Broil until it bubbles.

Day 4

Breakfast: Waffle sandwich

Spread 1 tbsp almond butter on 2 toasted whole-grain waffles. Top waffles with 1/4 cup sliced strawberries, and sandwich together. Serve with 8 oz coffee mixed with 8 oz skim milk.

Lunch: Greek salad

Toss 1 cup lettuce; 1/2 cup each chopped cucumbers and grape tomatoes; 1/2 cup canned chickpeas, rinsed and drained; 2 olives; 1/8 cup sliced red onion; 1 tbsp feta; 1/2 tsp chili powder; 1 tbsp olive oil; 2 tbsp white wine vinegar. Eat with 1/2 whole-wheat pita.

Snack: Sweet toast

1 slice whole-wheat cinnamon raisin toast; 2 tsp almond butter; 1/4 pear

Dinner: Beef burger

4 oz ground lean sirloin patty on a whole-wheat bun, topped with 3 slices sautéed onion and 1 tbsp steak sauce; 1 cup red bliss potatoes roasted with 1 tsp olive oil.

Treat: Pom sundae

Top 1/4 cup lowfat vanilla ice cream with 2 tbsp light chocolate syrup and 1/4 cup pomegranate seeds.

Day 5

Breakfast: Egg muffin

Place 1/3 cup plus 1/8 tsp water in a bowl. Break 1 egg into bowl and pierce yolk. Cover with plastic wrap and nuke 1 minute. Layer egg, 1 slice Canadian bacon and 1 slice 2 percent cheddar on a whole-wheat English muffin. Serve with 1/2 nectarine brushed with 1 tsp maple syrup and heated under broiler until top bubbles.

Lunch: Loaded lentil soup

Heat 1 cup canned low-sodium lentil soup and, as it's cooking, stir in 1/4 cup diced carrot, 1 handful chopped fresh kale and 1/4 cup canned black beans, rinsed and drained. Enjoy with 3 whole-grain crackers topped with 1 oz shredded cheddar.

Snack: Guac and chips

9 baked corn chips; 1/2 cup red bell pepper strips; 2 tbsp guacamole

Dinner: Salmon and couscous

5 oz grilled wild salmon; 2 tbsp nonfat plain yogurt mixed with 1 tsp fresh dill; 1 cup couscous; 1 cup broccoli rabe sautéed in 1 tsp olive oil and 1 tsp garlic

Treat: Wine

5 oz red wine, 1/2 oz Parmesan

Day 6

Breakfast: Nutty yogurt

Top 8 oz nonfat Greek yogurt with 2 tbsp slivered almonds, 1/4 cup blueberries and 1 tbsp pomegranate seeds. Serve with 1/2 oat bran bagel spread with 1 tbsp trans-fat-free margarine.

Lunch: Turkey-Brie melt

Top 1 slice whole-wheat bread with 1 tsp raspberry preserves, 2 oz thinly sliced smoked turkey, 1 oz Brie, 1 thin slice avocado; toast until cheese melts. Serve with 6 oz nonfat raspberry yogurt with 1/2 tbsp pomegranate seeds stirred in.

Snack: Mini-pizza

Broil a 100-calorie English muffin (such as Thomas') topped with 2 tbsp tomato sauce and 1 tbsp Parmesan.

Dinner: Fajitas

Place 4 oz grilled chicken breast, 1/4 cup grilled onions, 3 bell pepper rings and 2 tbsp guacamole in a whole-wheat wrap; 1/4 chopped chipotle pepper and 1/2 cup black beans, rinsed and drained, cooked in 2 tbsp OJ

Treat: Faux fondue

Spear 1/2 cup blueberries and 1/4 cup strawberries on kebab sticks. Dip into a 100-calorie dark-chocolate pudding cup. 

Day 7

Breakfast: Dunkin' Donuts to-go meal

1 large (20 oz) coffee with skim milk and 1/2 reduced-fat blueberry muffin; 1 apple

Lunch: Tuna and slaw

Mix 2 oz light tuna, 1 diced boiled egg, 2 tbsp olive oil mayo, 1 tbsp relish and 1 tsp Dijon mustard. Serve with 1 cup sliced cabbage mixed with 1/2 chopped Granny Smith apple, 1 oz feta and 1 tbsp rice wine vinegar.

Dinner: Stuffed chile

Fill 1 Anaheim chile with 1/2 cup frozen corn, 1 cup cooked quinoa, 2 tbsp diced onion, 1/3 cup tomato sauce; bake until heated through. Top with 2 tbsp Parmesan.

Treat: Berry-yogurt pops

Blend 1/2 cup nonfat vanilla yogurt with 1/2 cup mixed berries and 1/2 cup pomegranate juice. Pour mixture into 2 ice-pop molds and freeze.

Day 8

Breakfast: Hot spiced quinoa

1 cup cooked quinoa topped with 2 tbsp raisins, 1/2 cup diced apple, 1 tbsp chopped walnuts, 1/2 cup skim milk and a dash of cinnamon.

Lunch: Mango-chicken wrap

Fill a whole-wheat wrap with 2 oz sliced cooked chicken breast, 2 tbsp olive oil mayo, 1 tsp fresh tarragon, 1/4 cup spinach, 1/4 cup sliced mango. Serve with 15 small pretzels.

Snack: Berry parfait

Layer 6 oz nonfat vanilla yogurt, 1/4 cup berries and 4 tsp toasted oats.

Dinner: Steak soba

1 1/4 cups cooked soba, 4 slices carrot, 5 slices zucchini, 1/4 cup sliced bok choy, 1/4 cup water chestnuts and 1 tsp sliced garlic sauteed in 1 tbsp olive oil. Add 3 oz grilled lean steak, 1/4 cup sprouts, 1 tsp grated ginger and 2 tbsp soy sauce. Sprinkle with sesame seeds.

Treat: Apple-caramel shortcake

Top 3/4 cup cubed trans-fat-free angel food cake with 1/2 cup grated apple, 1 tbsp caramel sauce and 2 tbsp nonfat whipped cream.

Day 9

Breakfast: Quick kale scramble

1 cup chopped fresh kale in a nonstick skillet coated with cooking spray until tender, about 4 minutes. Stir in 2 beaten eggs and 1 tbsp shredded cheddar and scramble until cooked through. Serve with 1 cup pineapple chunks and 1 slice whole-wheat toast topped with 1 tsp butter.

Lunch: Steak salad

Toss 1 1/4 cups greens, 1/4 cup each sliced carrot and red onion, 1/2 cup grape tomatoes, 2 oz grilled lean flank steak, 1 tbsp blue cheese, 3/4 cup corn and 2 tbsp vinaigrette.

Snack: Goji shake

Blend 2 tbsp goji berries, 1/2 cup lowfat vanilla ice cream and 1/4 cup skim milk.

Dinner: Breakfast for dinner

2 whole-grain pancakes (made from a mix) with 1/4 cup blueberries and 2 tbsp light syrup; 2 slices Canadian bacon; 1 egg; 1 sliced orange topped with 1 tbsp pomegranate seeds and 1 tbsp shredded coconut

Treat: Frozen lemon-blueberry grahams

Mix 1/4 cup lemon sorbet with 1/4 cup nonfat whipped topping and 3 tbsp chopped blueberries. Spread mixture over half a graham cracker sheet and top with another half sheet. Freeze until firm.

Day 10

Breakfast: Breakfast bruschetta

Spread 1/2 cup whipped cottage cheese (such as Friendship Spreadable Lowfat Cottage Cheese, Whipped) on 2 slices whole-grain toast. Top each with 1 slice tomato and 2 tbsp shaved Parmesan. Sprinkle with 1 tbsp chopped fresh tarragon, salt and pepper, and broil until warm. Serve with 1/2 cup orange juice mixed with 1/2 cup sparkling water.

Lunch: Taco toss

Top 2 cups lettuce with 12 baked tortilla chips, crushed; 1/4 cup shredded 2 percent cheddar; 1/2 cup warm canned chili; 2 tbsp salsa; and 1 tbsp nonfat plain yogurt.

Snack: Cocoa berries

3 tbsp dark-chocolate-covered blueberries and 3 tbsp goji berries

Dinner: Green mac and cheese

1 1/2 cups whole-wheat boxed mac and cheese (such as Hodgson Mill) mixed with 1/2 cup each steamed kale and broccoli and 3 tbsp grated Parmesan.

Treat: Micro-baked apple

Snack: Greek treat 

Day 11

Breakfast: Portobello and Pesto Egg Scramble

In a medium sautee; pan, cook 1 sliced portobello mushroom cap with 1/4 cup chopped red onion in 1 tsp olive oil until soft, about 5 minutes. Whisk 4 egg whites with 1 tbsp water and add to pan. Scramble mixture over medium heat until eggs are no longer runny; add salt and pepper to taste. Just before removing from heat, fold in 1/4 cup shredded part-skim mozzarella and 1 tsp prepared pesto. Serve with 1 slice whole-wheat toast.

Lunch: Turkey and Hummus Sandwich

Top half of a whole-wheat English muffin with 4 oz roast turkey, 1 tbsp hummus and 1/4 cup sliced apple. Top with other half of English muffin. Serve with 1 cup baby carrots and 1/4 cup hummus.

Snack: Cottage Cheese With Cucumber

Combine 3/4 cup lowfat, reduced- sodium cottage cheese with 1/3 cup diced cucumber, a sprinkle of black pepper and a dash of salt, if desired. Serve with 1 whole-grain crispbread.

Dinner: Spiced Salmon Over Brown Rice

Rub a 4-oz wild salmon fillet with 1 tsp Chinese five-spice powder (or a dash each of cinnamon, clove, ginger and black pepper). Bake at 350 degrees; until cooked through, about 20 minutes. Serve over 1 1/3 cups cooked brown rice with 1 1/2 cups broccoli stir-fried with 2 tsp olive oil and 1 tsp chopped garlic.

Treat: Candy and cookies

20 mini-marshmallows with 1 tbsp mini semisweet chocolate chips.

Day 12

Breakfast: Peanut Butter Waffle-wich

Top one toasted whole-grain waffle with 2 tsp peanut butter, 2/3 cup sliced apples and a sprinkle of cinnamon. Top with another whole- grain waffle. Serve with a café au lait made with 4 ounces coffee mixed with 4 oz steamed skim milk.

Lunch: Lentil Soup With Cheese, Fruit and Crackers

Heat up 1 1/2 cups reduced-sodium prepared lentil soup (such as Amy's Organic Light in Sodium Lentil Soup). Sprinkle with 2 tbsp shredded smoked Gouda. Serve with 1 medium apple, sliced, and 2 whole-grain crispbreads.

Snack: Cherry, Ricotta and Cinnamon Sundae

Combine 1/3 cup part-skim ricotta with 1/3 cup thawed frozen cherries and a sprinkle of cinnamon.

Dinner: Pesto-Portobello Napoleon

Bake 1 portobello cap on a baking sheet coated with olive oil cooking spray at 350 degrees; until mushroom is tender, 15 to 20 minutes. Sauté 1 1/2 cups baby spinach in olive oil cooking spray over medium heat until wilted.

Spread 1 tbsp prepared pesto onto baked mushroom cap. Top with 3 oz grilled skinless chicken breast, spinach and 1 tbsp grated Parmesan. Serve over 1 1/3 cups cooked quinoa.

Treat: 13 Hot Tamales candies.

Day 13

Breakfast: Cherry-Vanilla-Almond Smoothie

Blend together 1 cup frozen cherries, 1/2 medium banana, 1 cup skim milk, 1/2 cup plain nonfat yogurt and 1 tbsp sliced almonds. Add a few ice cubes to make it more frothy.

Lunch: Pesto Chicken Wrap

Fill one 8-inch whole-wheat wrap or tortilla with 3 oz grilled chicken; 5 grape tomatoes, halved; and 1/4 cup part-skim shredded mozzarella; drizzle with 2 tsp prepared pesto. Pair with 1 cup sliced cucumber tossed with 1 tbsp vinegar, 1 tsp olive oil and salt and pepper to taste.

Snack: Pear With Creamy Peanut Dip 

Dinner: Apricot-Glazed Pork Tenderloin

Season 4 oz pork tenderloin with salt and pepper and sauté in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat oven to 425 degrees;. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve pork over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.

Treat: 2 sticks of a Kit Kat bar (half a regular-sized bar or one snack-size bar)

Day 14

Breakfast: Spinach and Smoked Gouda Egg Sandwich

Sauté 1 cup fresh spinach with olive oil cooking spray until wilted (add pepper and garlic powder if desired); set spinach aside. In same pan, fry 1 egg plus 1 egg white in cooking spray until no longer runny. Top eggs with 2 tbsp shredded smoked Gouda. Sandwich eggs, cheese and spinach between 2 sides of a toasted whole-wheat English muffin. Serve with 1 orange.

Lunch: Asian Pork Tenderloin Salad

Top 2 cups baby spinach with 4 oz cooked pork tenderloin, sliced. Mix in 1/2 cup chopped cucumber, 1/2 cup chopped raw asparagus, 1 tsp sesame seeds, 1/4 cup canned mandarin oranges and 1/2 cup cooked quinoa. Drizzle with a dressing made by whisking 1/2 tsp soy sauce, 1 tbsp rice vinegar or white wine vinegar, 1 tsp olive or sesame oil, 1/4 tsp dried ginger and 1 tbsp apricot preserves.

Snack: Crudités and Hummus

Dip 1/2 cup raw zucchini spears and 1/3 cup grape tomatoes in 1/4 cup plain hummus.

Dinner: Farfalle With Veggies in Creamy Marinara

Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sautéed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.

Treat: 2 small York Peppermint Patties

Day 15

Breakfast: Apricot, Almond and Ricotta Toast

Spread 2 slices whole-wheat toast each with 2 tbsp part-skim ricotta and 1 tsp apricot preserves; top each slice with 1 1/2 tsp sliced almonds.

Lunch: Quick Mediterranean Quinoa Salad With Roasted Chicken

Combine 1/2 cup cubed cooked chicken breast with 3/4 cup cooked quinoa, 1/4 cup reduced-fat feta crumbles, 1/4 cup chopped red pepper and 1 tbsp toasted sliced almonds. Toss with 1 tsp olive oil, 1 tsp chopped garlic, 1 tsp lemon juice and a dash of black pepper.

Snack: Banana Roll

Roll half a banana in 1 1/2 tbsp sliced almonds. Serve with 1 cup tea with 1 tsp honey and 1/4 cup warmed skim milk.

Dinner: Black Bean, Zucchini and Smoked Gouda Baked Burrito 

 Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sautéed in 1 tsp olive oil. Roll into a burrito, spray lightly with olive oil cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zucchini sautéed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.

Treat: 1 Vienna Fingers cookie with a cup of tea sweetened with 1 tsp honey

The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor.