Dazzler
10-11-2009, 05:40 AM
This simple seven-day plan will whittle off pounds by cutting the junk in favor of healthy foods you'll love to eat.
Your one-week detox menu
Day 1
Breakfast 2 slices whole-wheat toast, 1 tbsp all-natural peanut butter on one and 2 tsp all-fruit, low-sugar jam on the other
Lunch 6 oz grilled chicken breast over spinach and mushroom salad, topped with 3 tbsp lowfat dressing and 1 oz feta; 1 pear
Snack 6 oz nonfat vanilla yogurt mixed with cinnamon and 2 tbsp slivered almonds
Dinner 1 1/2 cups cooked (3 oz dry) pasta with 1/2 cup tomato sauce (with no more than 60 calories per 1/2 cup) and 2 tbsp Parmesan; green salad (all you want) with 1 tsp olive oil and a splash of balsamic vinegar; 3/4 cup fresh berries
Tip Stick with all-natural peanut butter—it's trans fat–free!
Day 2
Breakfast 3/4 cup lowfat, low-sugar (100 calories) cereal mixed with 1/2 cup high-fiber cereal, 1 cup skim milk and 1/2 sliced banana
Lunch Sandwich: 1 large whole-wheat pita (170 calories) filled with 1/3 cup hummus, shredded arugula, sliced tomatoes and black olives; 1 cup sliced fruit
Snack 1 oz raw or roasted pecans (20 halves)
Dinner 6 oz filet mignon, trimmed of fat; fist-sized baked sweet or regular potato with lemon juice and a small dollop of nonfat sour cream; side salad with 1 tbsp dressing
Tip Make water (eight glasses) your drink of choice to process fiber.
Day 3
Breakfast 1 cup berries mixed with 1/2 cup nonfat yogurt, 2 tbsp skim milk and 1/4 cup reduced-fat granola
Lunch Sandwich: 3 slices turkey, 1 slice lowfat Swiss, 1 tomato slice and 1 tsp lowfat mayo on reduced-calorie whole-wheat bread; 2 clementines
Snack 1 tbsp all-natural peanut butter with 1 apple or pear
Dinner 3 cups turkey chili with 1 tbsp chopped onion, 1 tbsp shredded lowfat mozzarella, 1/4 cup chopped tomatoes and 1 tsp nonfat sour cream; baked tortilla chips (about 100 calories' worth); 1 all-fruit frozen pop (70 calories or fewer)
Tip Mmm, bacteria! Live cultures in yogurt may be immune boosters.
Day 4
Breakfast Smoothie: 3/4 cup skim milk, 1 frozen banana, 1 cup frozen berries and 1/4 cup apple juice, blended
Lunch 1 veggie burger on a whole-wheat bun with 1 slice lowfat cheese, red onion rings, lettuce leaf, 2 tomato slices and 1 tbsp mustard or ketchup; 1 cup fruit salad
Snack 3/4 to 1 cup (100 calories) high-fiber cereal, 1 tbsp wheat germ and 1 cup skim milk
Dinner Two 6-piece sushi rolls (any type except tempura, eel or spicy tuna, all of which are higher in calories); 1 1/2 cups edamame in pod; 1 orange
Tip Need an energy rush? Go for good carbs, such as whole grains.
Day 5
Breakfast Omelette: 1 whole egg plus 3 egg whites with veggies; 1 slice whole-grain toast with 1 tsp all-fruit, low-sugar jam
Lunch Minestrone (300 calories' worth); side salad with 1 tbsp lowfat dressing; 1/2 oz raisins (small snack box)
Snack 1 large skim decaf latte (or 1 cup skim milk) and 1 graham cracker sheet
Dinner 6 oz wild salmon fillet brushed with a mixture of 1 tbsp low-sodium soy sauce and 1 tbsp honey, broiled 10 to 15 minutes, served on arugula; roasted small red potatoes (6 oz before cooking); 1 cup berries; 1 tbsp nonfat yogurt
Tip Take a daily multivitamin and a 500-milligram calcium supplement.
Day 6
Breakfast Toasted oat-bran bagel with 2 tsp light cream cheese and 2 oz smoked salmon
Lunch Canned light tuna in water (6 oz) with 1 tbsp lowfat mayo, 1 tbsp walnuts and 2 tsp dried cranberries; arugula; whole-grain crackers (100 calories' worth)
Snack 1 small bag soy crisps (1.5 oz) and a wedge (1.5 oz) of lowfat cheese
Dinner 6 oz skinless chicken breast simmered in 1 cup marinara sauce (120 calories or fewer per cup) with 1/2 chopped onion and fresh garlic, topped with 2 tbsp Parmesan; 1 cup green beans sautéed in 2 tsp olive oil and chopped parsley; 1 grapefruit
Tip Less is more. Small portions plus snacks are key to staying revved.
Day 7
Breakfast Baked apple filled with 1/2 cup nonfat yogurt, 2 tsp maple syrup, cinnamon and 1 1/2 tbsp walnuts
Lunch 1 slice thin-crust pizza; a side of veggies with 2 tbsp lowfat dressing; 1 all-fruit frozen pop (70 calories or fewer)
Snack 1 heaping cup fresh fruit salad with a large dollop of nonfat yogurt
Dinner Chinese takeout: 1 steamed veggie (all you want) and 3/4 cup steamed shrimp (or chicken or tofu), 1 tbsp garlic or ginger sauce and 3/4 cup steamed brown rice; fortune cookie (fortune: "You'll look and feel great!")
Tip Create your own healthy menus by mixing and matching any of these meals.
Source (http://www.self.com/health/2009/07/seven-days-to-slim?currentPage=3)
Your one-week detox menu
Day 1
Breakfast 2 slices whole-wheat toast, 1 tbsp all-natural peanut butter on one and 2 tsp all-fruit, low-sugar jam on the other
Lunch 6 oz grilled chicken breast over spinach and mushroom salad, topped with 3 tbsp lowfat dressing and 1 oz feta; 1 pear
Snack 6 oz nonfat vanilla yogurt mixed with cinnamon and 2 tbsp slivered almonds
Dinner 1 1/2 cups cooked (3 oz dry) pasta with 1/2 cup tomato sauce (with no more than 60 calories per 1/2 cup) and 2 tbsp Parmesan; green salad (all you want) with 1 tsp olive oil and a splash of balsamic vinegar; 3/4 cup fresh berries
Tip Stick with all-natural peanut butter—it's trans fat–free!
Day 2
Breakfast 3/4 cup lowfat, low-sugar (100 calories) cereal mixed with 1/2 cup high-fiber cereal, 1 cup skim milk and 1/2 sliced banana
Lunch Sandwich: 1 large whole-wheat pita (170 calories) filled with 1/3 cup hummus, shredded arugula, sliced tomatoes and black olives; 1 cup sliced fruit
Snack 1 oz raw or roasted pecans (20 halves)
Dinner 6 oz filet mignon, trimmed of fat; fist-sized baked sweet or regular potato with lemon juice and a small dollop of nonfat sour cream; side salad with 1 tbsp dressing
Tip Make water (eight glasses) your drink of choice to process fiber.
Day 3
Breakfast 1 cup berries mixed with 1/2 cup nonfat yogurt, 2 tbsp skim milk and 1/4 cup reduced-fat granola
Lunch Sandwich: 3 slices turkey, 1 slice lowfat Swiss, 1 tomato slice and 1 tsp lowfat mayo on reduced-calorie whole-wheat bread; 2 clementines
Snack 1 tbsp all-natural peanut butter with 1 apple or pear
Dinner 3 cups turkey chili with 1 tbsp chopped onion, 1 tbsp shredded lowfat mozzarella, 1/4 cup chopped tomatoes and 1 tsp nonfat sour cream; baked tortilla chips (about 100 calories' worth); 1 all-fruit frozen pop (70 calories or fewer)
Tip Mmm, bacteria! Live cultures in yogurt may be immune boosters.
Day 4
Breakfast Smoothie: 3/4 cup skim milk, 1 frozen banana, 1 cup frozen berries and 1/4 cup apple juice, blended
Lunch 1 veggie burger on a whole-wheat bun with 1 slice lowfat cheese, red onion rings, lettuce leaf, 2 tomato slices and 1 tbsp mustard or ketchup; 1 cup fruit salad
Snack 3/4 to 1 cup (100 calories) high-fiber cereal, 1 tbsp wheat germ and 1 cup skim milk
Dinner Two 6-piece sushi rolls (any type except tempura, eel or spicy tuna, all of which are higher in calories); 1 1/2 cups edamame in pod; 1 orange
Tip Need an energy rush? Go for good carbs, such as whole grains.
Day 5
Breakfast Omelette: 1 whole egg plus 3 egg whites with veggies; 1 slice whole-grain toast with 1 tsp all-fruit, low-sugar jam
Lunch Minestrone (300 calories' worth); side salad with 1 tbsp lowfat dressing; 1/2 oz raisins (small snack box)
Snack 1 large skim decaf latte (or 1 cup skim milk) and 1 graham cracker sheet
Dinner 6 oz wild salmon fillet brushed with a mixture of 1 tbsp low-sodium soy sauce and 1 tbsp honey, broiled 10 to 15 minutes, served on arugula; roasted small red potatoes (6 oz before cooking); 1 cup berries; 1 tbsp nonfat yogurt
Tip Take a daily multivitamin and a 500-milligram calcium supplement.
Day 6
Breakfast Toasted oat-bran bagel with 2 tsp light cream cheese and 2 oz smoked salmon
Lunch Canned light tuna in water (6 oz) with 1 tbsp lowfat mayo, 1 tbsp walnuts and 2 tsp dried cranberries; arugula; whole-grain crackers (100 calories' worth)
Snack 1 small bag soy crisps (1.5 oz) and a wedge (1.5 oz) of lowfat cheese
Dinner 6 oz skinless chicken breast simmered in 1 cup marinara sauce (120 calories or fewer per cup) with 1/2 chopped onion and fresh garlic, topped with 2 tbsp Parmesan; 1 cup green beans sautéed in 2 tsp olive oil and chopped parsley; 1 grapefruit
Tip Less is more. Small portions plus snacks are key to staying revved.
Day 7
Breakfast Baked apple filled with 1/2 cup nonfat yogurt, 2 tsp maple syrup, cinnamon and 1 1/2 tbsp walnuts
Lunch 1 slice thin-crust pizza; a side of veggies with 2 tbsp lowfat dressing; 1 all-fruit frozen pop (70 calories or fewer)
Snack 1 heaping cup fresh fruit salad with a large dollop of nonfat yogurt
Dinner Chinese takeout: 1 steamed veggie (all you want) and 3/4 cup steamed shrimp (or chicken or tofu), 1 tbsp garlic or ginger sauce and 3/4 cup steamed brown rice; fortune cookie (fortune: "You'll look and feel great!")
Tip Create your own healthy menus by mixing and matching any of these meals.
Source (http://www.self.com/health/2009/07/seven-days-to-slim?currentPage=3)