Your 7-Day Meal Plan

jupiterimages

A low-cal diet will have you ready for the beach in no time!

Provided by Prevention

Day 3

Breakfast: Omelet
Sauté together ½ cup diced tomato and 1/3 cup each sliced mushrooms and onion in 1 teaspoon canola oil. Pour in 3-large-egg-whites and heat until cooked through. Serve with 2 slices whole grain toast topped with 1 tablespoon all-fruit spread and ½ small (4- ½") cantaloupe.

Nutritional Information (per serving): Nutritional Information (per serving): 399 cal, 22 g pro, 67 g carb, 8 g fiber, 7.5 g fat, 1 g sat fat, 0 mg chol, 430 mg sodium

200-Calorie Snack: Chips 'n Salsa Plus
Top 25 corn-baked and unsalted tortilla chips with ½ cup fresh tomato salsa and 2 tablespoons nonfat yogurt.

Nutritional Information (per serving): 193 cal, 8 g pro, 37 g carb, 4 g fiber, 2.5 g fat, 0.5 g sat fat, 1 mg chol, 804 mg sodium

Lunch: Stuffed Pita Pocket
Fill 1 medium (5-1/4") whole-wheat pita bread with ½ cup black bean hummus, ½ cup shredded Romaine lettuce, and 2 tomato slices (1/4" thick each).

Nutritional Information (per serving): 309 cal, 13 g pro, 43 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium

100-Calorie Snack: Sweetened Yogurt
Stir 6 ounces nonfat yogurt with 1 teaspoon honey.

Nutritional Information (per serving): 124 cal, 11 g pro, 20 g carb, 0 g fiber, 0.5 g fat, 0.5 g sat fat, 4 mg chol, 142 mg sodium

Dinner: Steak and Potatoes
Broil 3 ounces lean beef steak; serve with 1-small baked potato (topped with 2 tablespoons nonfat yogurt and 2 tablespoons salsa) and 1 cup asparagus, no added salt (steam or microwave with optional squeeze of lemon). Serve with 1 small (2x2") whole-wheat dinner roll. Finish the meal with ¼ honeydew melon (5 ¼").

Nutritional Information (per serving): 503 cal, 39 g pro, 72 g carb, 10 g fiber, 8 g fat, 2.5 g sat fat, 59 mg chol, 1035 mg sodium

Day 4

Breakfast: French Toast Soak
2 slices whole wheat bread in 1 egg, ¼ cup skim milk, and 1/8 tsp. pure vanilla extract. Cook in (1/2 teaspoon) canola oil misted pan until golden. Top with 1 sliced medium banana and ½ cup nonfat yogurt.

Nutritional Information (per serving): 417 cal, 18 g pro, 79 g carb, 7 g fiber, 7.5 g fat, 1 g sat fat, 3 mg chol, 454 mg sodium

200-Calorie Snack: Mini Pizza
Spread 2 tablespoons low-sodium Marinara (meatless) spaghetti sauce onto one whole toasted whole wheat English muffin and top with ¾ ounce part-skim mozzarella cheese; broil or microwave until cheese softens.

Nutritional Information (per serving): 194 cal, 11 g pro, 26 g carb, 4 g fiber, 6 g fat, 3 g sat fat, 12 mg chol, 465 mg sodium

Lunch: Seafood Veggie Soup Microwave together (around 3 minutes in most microwaves) until steaming hot: 12 ounces fat-free low sodium vegetable broth with 3 oz frozen cooked shrimp and ½ cup frozen no-salt added mixed vegetables (carrot, peas, corn, green beans, limas.) Serve with 1 whole wheat roll (2x2") with 1 teaspoon olive oil for dipping.

Nutritional Information (per serving): 294 cal, 26 g pro, 26 g carb, 6 g fiber, 8 g fat, 1.5 g sat fat, 166 mg chol, 863 mg sodium

100-Calorie Snack: Frozen Fudge Bar
Eat 1 low-fat milk frozen fudge bar (such as Klondike Slim-a-Bear Fudge Bar).

Nutritional Information (per serving): 100 cal, 3 g pro, 19 g carb, 4 g fiber, 2.5 g fat, 1.5 g sat fat, 5 mg chol, 65 mg sodium

Dinner: Tilapia
Broil 3 ounces Tilapia and season with a squeeze of lemon juice and 1½ tablespoon low calorie tartar sauce. Serve with 1 cup broccoli (steam or microwave with optional squeeze of lemon) and 1 small baked sweet potato (plain or with 1/8 teaspoon sprinkle of cinnamon) and whole grain roll and 1 teaspoon olive oil for dipping. Finish meal with 3 canned pineapple slices packed in own juice.

Nutritional Information (per serving): 501 cal, 28 g pro, 71 g carb, 12 g fiber, 14 g fat, 2 g sat fat, 94 mg chol, 871 mg sodium

Day 5

Breakfast: Oatmeal
Make 1 cup oatmeal (made according to directions using 2 packets of regular-flavored instant oatmeal, no salt added in cooking.) Top with 2 tablespoons raisins, 1 tablespoon almonds and ½ teaspoon cinnamon. Pour ¾ cup skim milk on top (or drink milk in a glass).

Nutritional Information (per serving): 407 cal, 18 g pro, 67 g carb, 7 g fiber, 11.5 g fat, 1.5 g sat fat, 5 mg chol, 140 mg sodium

200-Calorie Snack: Trail Mix
Mix 1 ounce (2 tablespoons or 22 nuts) unsalted, roasted almonds and ½ ounce (1 tablespoon) raisins. Eat.

Nutritional 212 cal, 7 g pro, 17 g carb, 4 g fiber, 15 g fat, 1 g sat fat, 0 mg chol, 2 mg sodium

Lunch: Ranch Chicken Sandwich Place 3 ounces grilled skinless chicken breast on half a small whole-wheat submarine roll with 2 romaine lettuce leaves and 2 tomato slices (1/4" each); top with 1 tablespoon lite ranch dressing. Accompany with 1 medium fresh orange.

Nutritional Information (per serving): 315 cal, 30 g pro, 35 g carb, 7 g fiber, 5 g fat, 1 g sat fat, 71 mg chol, 632 mg sodium

100-Calorie Snack: Cereal and Milk
Put ½ cup unsweetened high fiber breakfast cereal (such as 40% bran flakes) into a bowl and add 4 ounces skim milk. Eat immediately.

Nutritional Information (per serving): 115 cal, 6 g pro, 24 g carb, 4 g fiber, 1 g fat, 0.5 g sat fat, 2 mg chol, 228 mg sodium

Dinner: Veggie Tofu Stir Fry
Stir fry 1 cup firm tofu and 2 cups frozen Asian vegetable mix (broccoli, carrot, and snow peas) in 1 tablespoon canola oil. Separately, mix ½ cup low sodium vegetable broth with 1 teaspoon corn starch, 1 teaspoon low-sodium soy sauce and 1 teaspoon minced fresh ginger and add this sauce to stir fry. Serve over ½ cup Soba (buckwheat) noodles, made with no salt added. Finish meal with ½ small fresh apple, sliced.

Nutritional Information (per serving): 495 cal, 28 g pro, 50 g carb, 11 g fiber, 24 g fat, 2.5 g sat fat, 0 mg chol, 286 mg sodium

PREVIOUS: Healthy Menus for Days 1 and 2
NEXT: Healthy Menus for Days 6 and 7

More from Prevention:

• De-Bloat in 4 Days
• Cut 100 Cals Easily
• 6 Workout Mistakes

Rodale

Lose up to 12 pounds of unwanted fat in just 14 days! Try the complete program free for 21 days!

• Buy "2-Week Total Body Turnaround"