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Weve loaded this tasty 1,500- to 1,600-calorie-per-day plan with fat-burning, supersatisfying foods to help you lose up to a pound-and-a-half per week. (You will likely lose more when you factor in our strength and cardio plans.) For every inch taller or shorter than 5' 4", add or subtract 50 calories per day to reach the perfect Feel Great Weight calorie prescription.
Download this menu (pdf)
New-mom modification: Breastfeeding? Follow these tips for tweaking your diet.
Weekly Menu: Monday
Tuesday
Breakfast: Layer 1 cup plain fat-free yogurt with 1 cup blueberries, 2 Tbsp sliced almonds, and 1 Tbsp ground flaxseed. (288 cals, 7gm fiber, 10gm fat)
Snack: Nosh on a high-fiber granola bar. (130 cals, 5gm fiber, 3gm fat)
Lunch: Spread 1 Tbsp natural-style peanut butter onto 2 slices whole-grain bread, and top with 1/2 medium sliced barely ripe banana; have 10 each carrot and celery sticks. (394 cals, 14gm fiber, 11.6gm fat)
Snack: Eat 1 cup non-cream-based tomato soup sprinkled with 1 oz shredded part-skim mozzarella. (180 cals, 1gm fiber, 7gm fat)
Dinner: Combine 1/2 cup cooked chilled quinoa with 1/2 cup mixture of chopped tomato, cucumbers, and onion; 1 garlic clove, minced; 1 Tbsp lemon juice; 1 tsp olive oil; and salt and pepper to taste. Serve with 5 oz roasted pork loin topped with 2 Tbsp low-calorie (50 calories or less) marinade. (470 cals, 2.7gm fiber, 15.5gm fat)
Snack: Enjoy 3/4 oz dark chocolate (70% or more cacao content). (115 cals, 2gm fiber, 7gm fat)
Get started in two easy steps:
1. Click here to download the FGW plan (PDF format)
2. Click here to join the FGW social network
Next Page: Wednesday [ pagebreak ]
caprese-salad-200.jpg . (382 cals, 10gm fiber, 15gm fat)
Snack: Make ahead by tossing 1/4 cup drained canned chickpeas with 1 tsp each canola oil and sugar; spread on ungreased baking sheet, and roast at 350° 45 minutes or until crunchy, stirring occasionally. Toss beans with dash each of cinnamon and salt. (124 cals, 3gm fiber, 5.7gm fat)
Dinner: Heat 1 1/2 Tbsp olive oil and 1 garlic clove, minced; add 1 squeeze fresh lemon juice. Pour over 1 cup cooked whole-wheat spaghetti, 6 oz cooked peeled shrimp, and 1 cup chopped tomato; top with 1 Tbsp Parmesan. (492 cals, 4.6gm fiber, 25 gm fat)
Snack: Squeeze juice of 1 lime wedge over 1 broiled mango. (134 cals, 3.7gm fiber, .5gm fat)
Thursday
Breakfast: Blend 1 cup mixed berries, 1 cup plain fat-free yogurt, 1 Tbsp agave nectar, 2 Tbsp wheat germ, and 1 cup ice. (357 cals, 6gm fiber, 1.8gm fat)
Snack: Sprinkle 5 cups low-fat microwave popcorn with Cheddar–flavored salt. (120 cals, 4gm fiber, 2.75gm fat)
Lunch: Place 3 oz turkey breast, lettuce, tomato, one-fourth of a peeled sliced avocado, and 1 Tbsp hummus on 2 slices whole-wheat bread; serve with 1/2 cup grapes. (394 cals, 8gm fiber, 13gm fat)
Snack: Have 3/4 cup shelled edamame. (150 cals, 1.5gm fiber, 3.75gm fat)
Dinner: Top 1 whole-wheat pita with ¼ cup marinara sauce, 2 oz shredded mozzarella, 1/4 cup chopped broccoli, ¼ cup sliced tomato, ¼ cup sliced mushrooms, 2 oz low-fat turkey Italian sausage; bake at 350° until cheese melts. (440 cals, 6.8gm fiber, 11.6gm fat)
Snack: Enjoy 1 low-fat ice-cream sandwich. (140 cals, 3gm fiber, 2gm fat)
Get started in two easy steps:
1. Click here to download the FGW plan (PDF format)
Next Page: Friday [ pagebreak ]
sushi-roll-200.jpg
2. Click here to join the FGW social network
Next Page: Sunday [ pagebreak ]
sorbet-150.jpg
2. Click here to join the FGW social network
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