How to lose weight without dieting, feeling hungry or deprived
Reach your weight loss goal without ever feeling hungry or deprived. This super easy plan sneaks in nine servings of tasty, filling fruits and vegetables daily, while you dig in to dishes like filet mignon and pasta.
Eat to Lose! Stay Full all day long without Dieting: How it works:
Follow the menus below and add one snack or treat daily for about 1,600 calories. To maintain, add a second snack and a 200-calorie treat for about 2,000 calories. Feel free to swap meals to create new combos (for more ideas, try Healthy Eating Made Simple). This diet makes slimming fun!
Day 1
Breakfast: Multigrain Hot Cereal, Fruit and Milk.
Prepare 100 calories' worth of cereal, such as Quaker Instant Oatmeal Hot Cereal, as directed on package. Add 3 tbsp. raisins or dried cranberries and 1 chopped apple to cereal as it cooks. Top with 2 tbsp. unsalted chopped nuts. Serve with 1 cup skim milk. 399 calories, 9.7 g fat.
Lunch: Roasted Chicken and Brie Sandwich
Spread 1 1/2 tsp. fig jam on each of 2 slices of 1/2-inch-thick whole-grain bread. Spread 1 oz. room-temperature Brie on 1 slice. Layer 3 oz. roasted boneless, skinless chicken breast (2 thick or 4 thin slices) and 1/4 cup greens over Brie. Serve with side salad: Combine 2 cups greens, 1 small tomato cut into wedges and 2 tbsp. dressing containing 100 calories per 2 tbsp. 483 calories, 17 g fat.
Dinner: Filet Mignon with Wild Rice and Sautéed Kale with Mushrooms.
Cook 1/4 cup wild rice as directed on package. Coat grill with cooking spray. Grill 1 trimmed filet mignon (5 oz) over high heat, 2 minutes. Flip; grill 2 minutes more for medium. Transfer filet to platter. Heat 1 tbsp olive oil in a medium sauté pan. Brown chopped garlic clove 1 minute; stir in 1 cup sliced mushrooms; sauté 2 minutes. Add 4 cups chopped kale; sauté 3 to 4 minutes. Serve all immediately. 517 calories, 20.8 g fat.
Day 2
Breakfast: Banana-berry Smoothie.
Blend: 1 cup fresh or frozen strawberries, 3/4 cup fresh or frozen blueberries, 1 small banana, 6 oz low fat plain yogurt, 1/2 cup skim milk, 2 tbsp wheat germ, 1 tsp honey. 425 calories, 5.2 g fat.
Lunch: Grilled Cheese and Tomato Sandwich with Salad.
Spread 2 slices whole-wheat bread (about 80 calories each) with 1 1/2 tsp trans fat-free margarine. Layer 3 slices reduced-fat American cheese and 2 thin tomato slices (from 1 medium tomato) between bread; put sandwich on a hot grill or in a skillet to melt cheese. Dice rest of tomato; toss with 2 cups mixed greens, 1 tbsp chopped walnuts, 1 tbsp olive oil and 1 tsp balsamic vinegar. Serve with sandwich. 523 calories, 36 g fat.
Cook 2 oz dry whole-wheat pasta (fusilli or spaghetti) as directed on package. Drain pasta, reserving 3 tbsp of the pasta water. Warm 1 tbsp plus 1 1/2 tsp olive oil in a large skillet over medium-high heat. Cook 1/2 clove chopped garlic about 1 minute, stirring constantly. Add 4 cups fresh, roughly chopped spinach and 1 cup halved cherry tomatoes and cook until spinach wilts, about 2 minutes more. Add cooked pasta to pan; toss. Add 1/4 cup grated Parmesan, 1 tbsp chopped fresh basil, 1/4 tsp salt, 1/4 tsp black pepper and reserved pasta water; stir. Transfer pasta to a bowl and serve immediately. 505 calories, 26.3 g fat.
Day 3
Breakfast: English Muffin, Fruit and Cottage Cheese.
Toast a whole-grain English muffin and spread with 2 tsp trans fat-free margarine. Serve with 1 cup 1 percent cottage cheese and 1/2 cup each diced cantaloupe, honeydew melon and grapes. 425 calories, 10 g fat.
Lunch: Grilled Vegetable Panini.
Heat grill or broiler to high. Brush 1 1/2 tsp olive oil on 1 side of the following: 3 slices eggplant (about 1/4 of 1 medium eggplant), 4 slices zucchini (about 1/2 inch thick), 3 slices red bell pepper (about 1/4 of 1 medium pepper), 1 slice red onion (about 1/8 inch thick), 1 Portobello mushroom cap. Season with salt and pepper. Place vegetables oiled side down on grill or under broiler. Cook 4 to 5 minutes; brush tops with 1 1/2 tsp olive oil and turn, cooking 4 to 5 minutes more. Stack vegetables inside one 6-inch piece of whole-wheat baguette with 1 oz smoked part-skim mozzarella, 1 red lettuce leaf. Lower grill to medium-high (or broiler to low); toast Panini for 3 minutes on each side. 451 calories, 21.6 g fat.
Dinner: Chili and Corn Bread with Salad.
Heat 1 cup canned vegetarian chili. Prepare boxed corn bread muffin mix as directed on package, using skim milk. Garnish chili with 2 tbsp low fat cheddar. Toss 2 cups greens with 1 chopped tomato and 2 tbsp vinaigrette (about 100 calories' worth). Serve chili with 1 corn bread muffin (freeze leftovers) and salad. 560 calories, 17.8 g fat
Breakfast: High-fiber Cereal with Fruit, Nuts and Milk.
Pour out 1 cup of a high-fiber cereal (make sure it contains at least 4 g fiber per 100 calories) such as Nature's Path Organic Optimum Slim, All Bran, Kashi GoLean Crunch or Fiber One. Slice 1 medium banana and add to bowl. Top cereal and fruit with 2 tbsp unsalted chopped nuts; pour in 1 cup skim milk. 432 calories, 8.5 g fat.
Lunch: Steak Salad.
Steam 8 asparagus stalks, ends trimmed, 3 to 5 minutes. Chop; toss with 2 cups greens, 2 tbsp chopped red onion and mustard vinaigrette (whisk 1/2 tsp Dijon mustard with 1 tbsp extra-virgin olive oil and 1 tsp balsamic vinegar).
Top with 5 oz cooked roast beef or grilled flank steak, cut into strips. Serve with 1 small whole-grain roll. 529 calories, 27 g fat.
Dinner: Grilled Trout with Herbs and Lemon.
Brush 3 oz uncooked fresh trout on both sides with 3/4 tbsp extra-virgin olive oil. Combine 1 tsp finely chopped fresh thyme; 2 tsp chopped fresh parsley and a dash of kosher salt in a bowl. Sprinkle skinless side of trout with herb mixture. Grill or broil trout skin side down for 7 minutes. Flip, place 2 lemon slices on top of fish and grill until fish flakes with a fork, about 7 minutes. Shuck 1 small ear corn; boil in covered pot 5 to 8 minutes; spread ear with 1 tsp trans fat-free margarine. Toss 2 cups greens, 1 sliced tomato and 1/4 sliced cucumber with 2 tbsp reduced-calorie dressing. Serve. 499 calories, 27.4 g fat.
Day 5
Breakfast:
Egg and Cheese Sandwich with Fruit.
Whisk 1 egg with 1 oz shredded low fat cheese. Coat a small sauté pan with cooking spray; heat on low heat. Cook egg until no longer runny, about 2 minutes. Toast 2 slices of 80-calorie whole-wheat bread; spread with 1 tsp butter; fill sandwich with egg. Serve with 1/4 cantaloupe and 3/4 cup skim milk. 426 calories, 15.4 g fat.
Lunch: Shrimp-Avocado Wrap.
Mix 1 tsp each honey, Dijon mustard and lemon juice with 1 tsp olive oil in a bowl. Toss with 3 cups baby greens, 3 oz cooked shrimp, 1/2 cup sliced cherry tomatoes and 1/4 cup diced avocado. Fold ingredients into a large (10-inch) whole-wheat tortilla and wrap. 477 calories, 15.3 g fat.
Dinner: Chicken, Broccoli Rabe and Goat Cheese Pasta.
Cook 2 oz dry whole-wheat pasta (try penne) according to package directions. Blanch 2 cups fresh broccoli rabe in a medium pot of boiling water about 2 minutes. Drain thoroughly and set aside. Heat 1 tsp olive oil in a medium skillet over medium-high heat; sauté broccoli rabe until greens are crisp-tender, about 3 minutes more. Remove from heat. Mix in 5 medium precooked skinless chicken strips (about 3 oz from a rotisserie chicken), 3 oz goat cheese and 2 tbsp chopped fresh basil (or any other herb of your choice). Stir and serve immediately. 491 calories, 15.5 g fat.
165-Calorie Snacks
-Chocolate Milk. 1 cup skim milk with 2 tsp chocolate syrup. Serve with 1/2 medium banana.
-1/2 cup calcium-enriched orange juice and 2 tbsp trail mix (100 calories' worth) mixed with 1 cup air-popped popcorn.
-Honey-Peach Yogurt. 2/3 cup low fat plain yogurt mixed with 1 tsp honey and 1 chopped medium peach.
-12 oz skim milk latte and 1 medium orange
-1 stick part-skim string cheese and 1 small sliced pear
-1 cup sliced strawberries topped with 1 tsp honey and served with 1 cup calcium-enriched nonfat vanilla soymilk.
200-Calorie Treats
-3 Kashi TLC Original 7
-Grain Crackers and 1 1/2 oz semisoft cheese
-Chocolate-dipped biscotti (about 1 large biscotti; check label)
-5 oz (1 medium glass) white wine and 1/2 oz (about 14) peanuts, almonds or other nuts
-1 large oatmeal-raisin cookie (about 140 calories) and 8 oz skim milk
-1 1/2 oz dark chocolate or 8 Hershey's Kisses
-3/4 cup light vanilla ice cream, 2 Nilla Wafers
Source: First
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