Meal Plan of the Month: Superfoods from SELF

Posted on Jul 16th 2010 3:00PM by That's Fit Editors

Filed Under: Diet & Weight Loss, Self Meal Plans

Corbis

by Janis Jibrin, RD for SELF.com

SELF staffers tested this tempting menu, designed by contributing editor Janis Jibrin, R.D., and couldn't stop raving about it, saying, "I never felt hungry," "I had more energy," "The dishes were yummy, simple to make and fast" and "I lost 5 pounds in seven days!" Dig in to the 1,600-calorie-per-day plan to be healthier and slimmer in no time.

DAY 1

Breakfast
Almond-Banana and Skim Milk Smoothie.
In a blender, combine 1 cup skim milk, 1 1/2 tablespoons almond butter, 2 teaspoons ground flaxseed and 1 medium ripe banana.
Calories: 366
Protein: 14.2 g
Carbohydrate: 46 g
Dietary Fiber: 5.4 g
Total Fat: 16.6 g
Saturated Fat: 1.8 g

Lunch
Curried Chicken and Grape Salad Sandwich on Whole-Wheat Bread.
Combine 2/3 cup cooked, chopped, skinless chicken with 2 tablespoons diced celery, 1/2 cup halved grapes, 1 tablespoon light mayonnaise, 1 1/2 tablespoons 0% fat Greek yogurt plus 1/2 teaspoon curry powder. Serve between two slices of whole wheat bread (70 cal/slice) with cup mixed greens.
Calories: 416
Protein: 32 g
Carbohydrate: 43.4 g
Dietary Fiber: 5.8 g
Total Fat: 13.8 g
Saturated Fat: 3.0 g

Snack
Corn Chips and Yogurt-Oregano Dip.
Dip 6 baked tortilla chips into 1/2 cup 0% Greek yogurt drizzled with 1/2 teaspoon olive oil and sprinkled with a heaping 1/2 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano.
Calories: 122
Protein: 12 g
Carbohydrate: 11.9 g
Dietary Fiber: 0.8 g
Total Fat: 2.9 g
Saturated Fat: 0.3 g

Dinner
Microwaveable Mexican Meal With Black Beans.
Choose a 330-340 calorie frozen meal containing black beans such as Amy's Black Bean Tamale Verde or Kashi Black Bean Mango (it should have no more than 3 g saturated fat and at least 6 g fiber); prepare it according to package directions. Pair with a salad: 2 cups greens, 1/2 cup sliced red pepper, 2 tablespoons chopped cilantro, 1 chopped scallion, 2 teaspoons olive oil, one teaspoon balsamic vinegar, 1/2 teaspoon fresh lemon juice. Top with 1 tablespoon roasted pumpkin seeds. Have a kiwi for dessert.
Calories: 584
Protein: 16 g
Carbohydrate: 79.9 g
Dietary Fiber: 13.4 g
Total Fat: 23.8 g
Saturated Fat: 3.5 g

Treat
100 – 110 calories dark (at least 50 percent cocoa) chocolate (about 3/4 oz)
Calories: 107
Protein: 0.8 g
Carbohydrate: 12.7 g
Dietary Fiber: 1.2 g
Total Fat: 7.3 g
Saturated Fat: 4.3 g

TOTAL DAY'S NUTRITIONALS
Calories: 1595
Protein: 75 g
Carbohydrate: 193.9 g
Dietary Fiber: 26.6 g
Total Fat: 64.4 g
Saturated Fat: 12.9 g

Bonus: Get a Full Nutritional Analysis on Any Food

DAY 2

Breakfast
Hot Barley Cereal with Skim Milk and Almonds.
In a small saucepan or in the microwave heat 160 calories of barley cereal (such as 1/2 cup dry Bob's Red Mill Rolled Barley Flakes or a multigrain hot cereal which contains barley) according to package directions but using 1/2 cup skim milk and keep the rest of the liquid as water. Serve with another 1/2 cup skim milk, 1-teaspoon maple syrup (or honey), a small banana, sliced, a dash of nutmeg and 1 tablespoon sliced almonds.
Calories: 386
Protein: 16.6 g
Carbohydrate: 73.2 g
Dietary Fiber: 9.4 g
Total Fat: 4.6 g
Saturated Fat: 0.6 g

Lunch
Watermelon, Arugula and Feta Salad with Hummus and Whole Wheat Pita.
Toss 2 cups arugula with 2 teaspoons olive oil and 1/2 teaspoon lemon juice and 1 teaspoon balsamic vinegar. Gently toss with 1 1/4 cups watermelon cubes and 2 tablespoons crumbled feta. Serve with half a 5 or 6-inch whole-wheat pita stuffed with 1/3 cup hummus.
Calories: 409
Protein: 12.8 g
Carbohydrate: 46.5 g
Dietary Fiber: 7.2 g
Total Fat: 20.5 g
Saturated Fat: 5.0 g

Snack
Popcorn.
100-calorie mini-bag of microwaveable popcorn or a 100-calorie portion of a bigger bag
Calories: 100
Protein: 2.5 g
Carbohydrate: 18.4 g
Dietary Fiber: 3.5 g
Total Fat: 1.8 g
Saturated Fat: 0.3 g

Dinner
Coffee and Oregano-Rubbed Bison Burger with Slaw and Grapes.
Combine 2 teaspoons freshly ground coffee or espresso, 1 teaspoon brown sugar, heaping 1/2 teaspoon each of chili powder and dried oregano, and a pinch of salt in a small bowl. Rub a 4-oz. raw ground buffalo patty (more flat than round) with coffee/spice mix. Cook on a hot heavy-bottomed skilled sprayed with vegetable oil, about 4 minutes on each side. Serve on half of a 100-calorie whole-wheat bun spread with 1 teaspoon each: light mayo, catsup or mustard and topped with a slice of onion. Serve with Cabbage Slaw: 2 cups shredded cabbage tossed in 1 1/2 tablespoons light mayonnaise, 1 tablespoon Greek yogurt, 1 teaspoon lemon juice, and 3/4 teaspoon Dijon mustard with 3/4 cup grapes.
Calories: 495
Protein: 30.2 g
Carbohydrate: 57.9
Dietary Fiber: 9.1 g
Total Fat: 17.6 g
Saturated Fat: 3.6 g

Treat
Skim Milk and Cookie.
1 cup fat-free milk and a 130 – 140 calorie cookie, such as Kashi TLC cookies (be sure it has no more than 2 g sat fat and no partially hydrogenated oils)
Calories: 213
Protein: 10.3 g
Carbohydrate: 32.2 g
Dietary Fiber: 4 g
Total Fat: 5.2 g
Saturated Fat: 1.6 g

Make-Ahead Barley
Cook in advance the two batches you'll use tomorrow and on Day 5. Here's how: Spray a heavy-bottomed small saucepan with vegetable oil spray, add one teaspoon olive oil, and sauté 2 tablespoons chopped onion (any type) until softened. Add 1/4 cup dry barley and stir for 1 minute. Add 3/4 cup low sodium chicken broth, boil and simmer, covered, for 35 minutes. Turn off heat and let sit for five minutes. Cool before refrigerating.

TOTAL DAY'S NUTRITIONALS
Calories: 1604
Protein: 72 g
Carbohydrate: 228 g
Dietary Fiber: 33 g
Total Fat: 50 g
Saturated Fat: 11.1 g

Bonus:Healthy Store-Bought Treats

DAY 3

Breakfast
Yogurt and Cherry Parfait with Walnuts and Honey.
Break up 90 calories of whole grain crispbread (Wasa or Kavli; about 2 pieces) into small pieces or cereal (i.e. 3 tablespoons Kashi Nuggets) and mix with 1 cup plain, lowfat yogurt, 2/3 cup pitted cherries, 2 tablespoons walnut halves, and 1 teaspoon honey. Let sit for 5 minutes to soften crispbread or cereal.
Calories: 404
Protein: 19.6 g
Carbohydrate: 62.8 g
Dietary Fiber: 7.1 g
Total Fat: 10.5 g
Saturated Fat: 3.1 g

Lunch
Chunky Black Bean Soup with Whole-wheat Pasta.
Heat a can of black bean soup (about 280 calories per can, preferably less than 500 mg sodium per cup) with 1/2 cup water, 1 cup sliced mushrooms, 1 1/2 cups fresh spinach. Let simmer for 3 minutes, add 1 1/2 tablespoons uncooked whole wheat couscous (surprise: it's pasta!). Turn off the heat, cover and let sit five minutes before serving.
Calories: 389
Protein: 9.1 g
Carbohydrate: 73.5 g
Dietary Fiber: 14.1 g
Total Fat: 3.6 g
Saturated Fat: 0 g

Snack
Mocha Iced Coffee With Skim Milk.
1 cup cold skim milk with 1/2 cup cold brewed coffee and a teaspoon chocolate syrup
Calories: 101
Protein: 8.6 g
Carbohydrate: 16.1 g
Dietary Fiber: 0 g
Total Fat: 0.2 g
Saturated Fat: 0.1 g

Dinner
Grilled Trout Topped with Pumpkin Seed; Butternut Squash and Barley Pilaf; and Broiled Cheesy Portobellos.
Pilaf: Steam or microwave 1 cup frozen thawed, diced, butternut squash (or 1/2 cup thawed pureed, or 1 cup fresh, thinly sliced). Place heated squash in a small saucepan and stir in half of the barley you cooked previously. Heat until entire dish is warm, add 1 teaspoon chopped fresh thyme and salt and pepper to taste. Serve topped with 1 tablespoon toasted pumpkin seeds and salt and pepper to taste.
Trout: Rub a 4-5 oz. trout fillet with 1 teaspoon olive oil. Broil or grill, 6 inches from heat source, for about 6 minutes. Salt and pepper to taste and season with a spritz of fresh lemon. Grill alongside the trout: 2 Portabella mushroom caps, brushed with a teaspoon olive oil. In the last minute of cooking top each with a total of 2 teaspoons grated Parmesan.
Calories: 529
Protein: 36 g
Carbohydrate: 45.5 g
Dietary Fiber: 9.3 g
Total Fat: 24.8 g
Saturated Fat: 4.5 g

Treat
Ice Cream with Almonds 3/4 cup vanilla light ice cream, such as Breyers or Edy's (100 – 110 calories per 1/2 cup) topped with 1 tablespoon sliced or chopped almonds.
Calories: 198
Protein: 5.7 g
Carbohydrate: 28.2 g
Dietary Fiber: 0.7 g
Total Fat: 7.3 g
Saturated Fat: 3.2 g

TOTAL DAY'S NUTRITIONALS
Calories: 1621
Protein: 79 g
Carbohydrate: 226.1 g
Dietary Fiber: 31.2 g
Total Fat: 46.4 g
Saturated Fat: 10.9 g

Bonus: Under 200-Calorie Snacks

DAY 4

Breakfast
Skim Latte and Whole-Wheat Toast with Peanut Butter and Pear.
12-oz. skim latte served with an 80 calorie slice of whole wheat bread spread with 4 teaspoons peanut butter and topped with a small pear, sliced.
Calories: 392
Protein: 20.6 g
Carbohydrate: 53.7 g
Dietary Fiber: 7.1 g
Total Fat: 11.1 g
Saturated Fat: 2.2 g

Lunch
Avocado, Kiwifruit, Corn and Shrimp Chopped Salad.
Combine 2 oz cooked shrimp (about6-8); 1/2 avocado, sliced; 1 kiwi, sliced; 3/4 cup corn (steamed from frozen and cooled), 1 tablespoon each chopped scallion and cilantro in a bowl. Mix and toss with salad: 2 teaspoons each olive oil, lime juice, and a pinch of cayenne pepper.
Calories: 424
Protein: 21.7 g
Carbohydrate: 41.8 g
Dietary Fiber: 7.3 g
Total Fat: 22.5 g
Saturated Fat: 2.9 g

Snack
Hummus and Greens on a Whole-Wheat Pita.
Stuff half a 5 or 6-inch pita with 2 tablespoons hummus and a small Romaine lettuce leaf
Calories: 110
Protein: 5 g
Carbohydrate: 17.1 g
Dietary Fiber: 4.2 g
Total Fat: 3.2 g
Saturated Fat: 0.5 g

Dinner
Pasta with Roasted Brussels Sprouts, Goat Cheese and Oregano.
Place 1 cup trimmed, halved Brussels sprouts on baking sheet and coat with vegetable oil cooking spray. Roast at 450 ° until fork tender, 12 to 15 minutes. Meanwhile, prepare 3/4 cup whole wheat penne or rotini according to package directions, reserving 1/4 cup cooking liquid. Combine pasta, sprouts, 2 tablespoons cooking liquid, 3 tablespoons goat cheese, 2 teaspoons olive oil, 1/2 teaspoon crushed garlic and 2 teaspoons fresh chopped oregano (or 3/4 teaspoon dried). Sprinkle with hot red pepper flakes to taste. Add more cooking liquid if needed and salt and pepper to taste. Serve with a salad: 2 cups mixed greens and 1 tablespoon chopped red onion tossed with a teaspoon each of olive oil and balsamic vinegar.
Calories: 527
Protein: 21 g
Carbohydrate: 56 g
Dietary Fiber: 13 g
Total Fat: 27 g
Saturated Fat: 8.8 g

Treat
Biscotti and Coffee.
Have a cup of coffee with 2 tablespoons fat-free or 1% milk and 140 – 145 calorie biscotti (preferably with almonds or dried cherries)
Calories: 163
Protein: 5 g
Carbohydrate: 22 g
Dietary Fiber: 1 g
Total Fat: 6 g
Saturated Fat: 1.1 g

TOTAL DAY'S NUTRITIONALS
Calories: 1616
Protein: 72.5 g
Carbohydrate: 190.3 g
Dietary Fiber: 32.5 g
Total Fat: 69.8 g
Saturated Fat: 15.5 g

Bonus: Best Grocery Store Breakfast Buys

DAY 5

Breakfast
Cereal with Apples, Pumpkin Seeds and Skim Milk.
Place 150 calories of low sugar (no more than 5 g per 100 calories) whole grain cereal such as Nature's Plus Flax Plus or Kashi 7 Whole Grain Flakes in a bowl. Top with 1 1/2 tablespoons pumpkin seed, 1 small apple, chopped and 1 cup skim milk.
Calories: 417
Protein: 21 g
Carbohydrate: 66 g
Dietary Fiber: 11 g
Total Fat: 11 g
Saturated Fat: 1.8 g

Lunch
Mushroom or black bean veggie burger with red onions. Prepare a 110 – 120 calorie, mushroom-based or black-bean based veggie burger, such as Amy's Bistro Burger or Morningstar Farms Spicy Black Bean Burger, according to package direction. Place in a 100-calorie whole wheat bun, spread with 2 teaspoons light mayo. Top with 1/2 an avocado, sliced, 2 slices tomato and a slice of red onion.
Calories: 378
Protein: 14 g
Carbohydrate: 43 g
Dietary Fiber: 9 g
Total Fat: 19 g
Saturated Fat: 1.8 g

Snack
Dried Cherries and Cheese
1 1/2 tablespoons dried cherries with a part-skim mozzarella stick
Calories: 137
Protein: 7 g
Carbohydrate: 15 g
Dietary Fiber: 1 g
Total Fat: 6 g
Saturated Fat: 3.0 g

Dinner
Chicken Satay with Curry and Peanut Sauce, Vegetable, Mushroom and Onion Kabobs and Barley.
Thread 6 strips cut from four-ounces of skinless chicken breast onto soaked wooden skewers. Coat with 1/4 cup lowfat plain yogurt mixed with 1 teaspoon curry powder; marinate for 30 to 60 minutes. Grill or broil 3 to 6 minutes on each side. Serve with peanut sauce: whisk together 1 1/2 tablespoons smooth peanut butter; 3/4 teaspoon finely chopped ginger; 1/2 teaspoon each reduced sodium soy sauce and sugar; 1/4 teaspoon red chili paste (or a few drop Tabasco); 1 tablespoon chopped cilantro; 1 teaspoon lime juice, and 3 teaspoons hot water.
Serve with vegetable kabobs: thread 1 cup whole crimini or button mushrooms, 1/3 cup pearl onions, 1/2 cup cherry tomatoes on skewers. Coat with vegetable oil cooking spray and grill alongside chicken kabobs for 10 minutes. Serve on top of the remaining half of leftover barley, warmed and mixed with 1 tablespoon chopped cilantro.
Calories: 536
Protein: 44 g
Carbohydrate: 47 g
Dietary Fiber: 8 g
Total Fat: 19 g
Saturated Fat: 4.1 g

Treat
Espresso shake.
Blend a shot (2 tbsp) of espresso or 1/4 cup strong brewed coffee with 3/4 cup light vanilla ice cream.
Calories: 165.6
Protein: 4.53 g
Carbohydrate: 27.1 g
Dietary Fiber: 0 g
Total Fat: 4.5 g
Saturated Fat: 3 g

TOTAL DAY'S NUTRITIONALS
Calories: 1634
Protein: 91 g
Carbohydrate: 198 g
Dietary Fiber: 29 g
Total Fat: 60 g
Saturated Fat: 14.4 g

Bonus: 20 Superfoods for Weight Loss

DAY 6

Breakfast
Cereal with Grapes, and Almonds and Skim Milk.
Pour 180 calories of whole grain cereal with no more than 5 g sugar per 100 calories, such as Nature's Plus Flax Plus or Kashi 7 Whole Grain Flakes in a bowl. Top with 3 tablespoons sliced almonds, 1/2 cup grapes and 1 cup skim milk.
Calories: 418
Protein: 19 g
Carbohydrate: 68 g
Dietary Fiber: 11 g
Total Fat: 11 g
Saturated Fat: 0.8 g

Lunch
Black Bean Burrito with Red Onion and Oregano.
Top a 100-calorie whole wheat tortilla with 1/2 cup canned, no salt added black beans; 1/3 cup reduced-fat shredded cheese and 2 tablespoons salsa. Roll and heat until cheese melts. Serve with chopped salad: Mix together a small tomato, diced; 1/2 cup diced cucumber, 1 tablespoon chopped red onion, and 1 teaspoon of chopped fresh oregano (or 1/2 teaspoon dried). Toss with 1 teaspoon each: lime juice and olive oil.
Calories: 389.5
Protein: 26 g
Carbohydrate: 54 g
Dietary Fiber: 17 g
Total Fat: 13 g
Saturated Fat: 5.2 g

Snack
Watermelon Cubes.
2 1/2 cups diced watermelon
Calories: 114 cal
Protein: 2 g
Carbohydrate: 29 g
Dietary Fiber: 2 g
Total Fat: 0 g
Saturated Fat: 0 g

Dinner
Almond-and-Cornmeal Crusted Trout Fillet with Tangy Grape Relish and Cabbage-Carrot Slaw.
Dip a 5-ounce trout filet into a well-beaten 1/2 egg white, roll in mixture of 1 teaspoon curry powder, 1 1/2 tablespoons corn meal and 2 tablespoons sliced almonds. Place on a hot baking sheet, coated with vegetable oil cooking spray. Spray fish with cooking spray and bake in a 500°F oven for about 8 minutes. Let stand for 2 minutes and serve with relish: Combine 1/4 cup red grapes; 1 tablespoon sweet onion, finely chopped; 1 teaspoon lemon juice; 1/2 teaspoon olive oil and 1 tablespoon fresh chopped mint (or 1/2 teaspoon dried mint). Serve with 70 calories of whole wheat naan or whole-wheat pita bread and a Cabbage Carrot Salad: Toss together 3/4 cup each shredded red cabbage, shredded carrot and 1 1/2 teaspoons rice wine vinegar (no more than 250 mg sodium per tablespoon) and 3/4 teaspoon olive oil
Calories: 497 calories
Protein: 35 g
Carbohydrate: 46 g
Dietary Fiber: 10 g
Total Fat: 21 g
Saturated Fat: 2.7 g

Treat
Popcorn and Chocolate Chips. Toss together 2 cups reduced fat popcorn (about 50 calories total, microwavable or bagged) with 2 tablespoons and one teaspoon semi-sweet chocolate chips
Calories: 148 calories
Protein: 2 g
Carbohydrate: 24 g
Dietary Fiber: 3 g
Total Fat: 8 g
Saturated Fat: 4.5 g

TOTAL DAY'S NUTRITIONALS
Calories: 1582
Protein: 85 g
Carbohydrate: 220 g
Dietary Fiber: 42 g
Total Fat: 54 g
Saturated Fat: 13.2 g

DAY 7

Breakfast
Mushroom and Scallion Scramble Wrap with Coffee and Skim Milk. Saute 3/4 cup sliced mushrooms and half a scallion, chopped, in 1 1/2 teaspoons olive oil in medium frying pan for 5 minutes. Add 2 medium eggs, lightly beaten. Stir for about 2 minutes until set. Place in a warmed 100-calorie, whole grain tortilla or wrap. Serve with café au lait: 1 cup each hot fat-free milk and brewed coffee.

Calories: 384
Protein: 26 g
Carbohydrate: 39 g
Dietary Fiber: 9 g
Total Fat: 17 g
Saturated Fat: 3.8 g

Lunch
Peanut Butter and Apple Sandwich with Skim Milk. Spread 1 slice whole wheat bread with 2 tablespoons peanut butter and 1/2 sliced apple. Serve with 1 cup skim milk.
Calories: 410
Protein: 22 g
Carbohydrate: 44 g
Dietary Fiber: 5 g
Total Fat: 16 g
Saturated Fat: 3.3 g

Snack
1 kiwi
Calories: 46.4
Protein: .866 g
Carbohydrate: 11.1 g
Dietary Fiber: 2.28 g
Total Fat: .395 g
Saturated Fat: .022 g

Dinner
Whole-Wheat Pasta with Grilled Shrimp and Pumpkin Seed Pesto.
Roast 1/3 cup pumpkin seeds in a 350° oven for about 4 minutes, watching carefully that they don't burn. Blend roasted pumpkin seeds, a small clove of garlic, 5 tablespoons olive oil, 2 1/2 cups loosely packed basil leaves, and 3 tablespoons grated Parmesan in a blender or food processor. Add water to thin if necessary. Cook 3/4 cup dry, whole wheat penne or rotini pasta according to package directions. Rub 6-8 large shrimp (2 ounces) with 1 teaspoon olive oil and salt and pepper to taste. Broil for 3 to 4 minutes. Combine 2 tablespoon of the pesto with hot pasta and place shrimp on top, serve immediately. Serve with a mixed green salad with 60 calories of a dressing of your choice. Serve with 1 cup watermelon.
Calories: 659 calories
Protein: 27 g
Carbohydrate: 65 g
Dietary Fiber: 11 g
Total Fat: 34 g
Saturated Fat: 5.3 g

Treat
Frozen Fudge Bar
90 - 100 calorie fudgesicle

TOTAL DAY'S NUTRITIONALS
Calories: 1590
Protein: 80 g
Carbohydrate: 177 g
Dietary Fiber: 27 g
Total Fat: 69 g
Saturated Fat: 13 g

NOTE: "Pumpkin seeds" referred to hulled, no salt added seeds throughout-you can buy them roasted, or raw (roast your own when the recipe calls for it).

Bonus: Eat Healthy All Week

25 Comment

Tags: meal plan, MealPlan, self magazine, self meal plans, SelfMagazine, SelfMealPlans, superfood, superfoods

Around the Web

Reader Comments (Page 1 of 2)

Alexa 7-17-2010 @ 6:02AM

There is an informative free video on this web site ( Http://tinyurl.com/RealWeightLoss ) that taught me the best way to lose weight in a steady, healthy and permanent way, no scam pills, no fad diets, just the facts.

Jan 7-17-2010 @ 6:02AM

If you're like I was, overweight and continually trying all the weight loss systems, pills, and supplements that don't work, you need to spend 10 minutes watching the free video at Http://smartweightloss.us the information there is eye opening, and in my case, life changing.

Donna 7-17-2010 @ 6:20AM

I'm always on a diet - I may try this! Http://www.weightlossinfoguide.info

chunkymonkey 7-17-2010 @ 11:12AM

I just cannot follow diets....or afford all the ingredients...I'll have to just watch what I eat, smaller portions, and try to get some exercise everyday.

I did cut out alot of sugar and in 3 months have lost 17 pounds!!! Yippee, now I need to go run up and down the stairs and get my laundry done!

Have a great day, and best wishes to all of you trying to make a difference with your bodies!!

Oh and Hey YOU.....chulaigong.....you need to get out and exercise instead of sitting at the computer all day with your worthless advertising!

jen 7-17-2010 @ 6:34AM

I love that the first breakfast contained flax. Flax has been key in my wieght loss and my feeling full!

Flax is loaded with Omega 3's so it not only helps with weight loss, it is great for your skin, hair and overall health.

After all the crazy diets and programs, what finally worked for me in losing weight and keeping it off and feeling overall healthier was eating FitFlax hTtp://www.fitflax.com I also follow a high
fiber/lean protein diet. A great breakfast that's filling, low cal and delicious is Greek yogurt, berries and fitflax. I love this flax seed blend as it's got a toasted nutty taste that doesn't need to be
ground and it's loaded with Omega 3's. At lunch or dinner, I'll add it to salads. I saw the code fit10 for 10% percent off on a health board.

jeanne 7-17-2010 @ 6:41AM

Although i'm "golden years," i'm still interested in staying as fit and healthy as possible. I'm enlisting my best friend to join me in this diet (so you can expect to see me/us on the cover of the next Swimsuit Edition). The food in the recipes sounds delicious.

Sandi 7-17-2010 @ 8:47AM

These recipes sound good but BEWARE diabetics.....they are very high in carbs!

Mimi 7-17-2010 @ 10:07AM

Sandi, you took the words right out of my mouth!! Being a diabetic, I could never follow this plan. I would be in a diabetic coma at 194 grams of carbs! Wow! The total fat is way high too! I love the idea of flax though. I might give that a try!

Sandra Anderson 7-17-2010 @ 9:16AM

At 1600+ calories per day, it's no wonder they never were hungry. Don't know what kind of person would lose weight on this kind of diet. Carbs and fat content extremely high, especially for weight loss!

mary 7-17-2010 @ 10:04AM

To many carbs and calories. I would gain weight on this diet!

sandi 7-17-2010 @ 11:01AM

I am an insulin dependent diabetic. This diet would kill me. There are way too many carbs and/or way too much sugar in almost every one of these items. I have to limit my carbs to less than 20 g per meal.

Deb 7-17-2010 @ 11:18AM

Yeah, great ideas for the most part, but you guys need to remember us diabetics out here,please. Thanks!!

Spuri 7-17-2010 @ 11:42AM

I noticed that on all 7 days, at least one of the meals included nuts of some kind; mainly almonds, but also walnuts and peanuts.

Being allergic to all these types of nuts (and others, too, as well as kiwis, another ingredient that shows up here), there is no way I could go through with this diet. Don't think my lactose intolerance would appreciate this diet, either, for that matter...

Diets everywhere stress the consumption of nuts, but it's simply not possible for most people with allergies - and I rarely or never see alternatives to nuts.

It would be nice if the people making diet/meal plan suggestions could think of allergies when they did so, at least every once in a while. :(

Cherie 7-19-2010 @ 9:54PM

I am also allergic to all nuts, and kiwis! As well as some other fruits and vegetables. Diets for me are very difficult and frustrating, as my allergies get in the way all the time.

Dianne 7-17-2010 @ 1:42PM

For me, following this "plan" would be like starting a new job! Unfamiliar items to plan, shop for, make room for in my kitchen and learn how to make the meals several times a day would cause me to gain weight simply due to stress. The diet would only help me lose the lbs it caused me to gain!!

For me, a little change constantly would be more do-able and permanent. I actually would prefer to try one new breakfast that is healthy and do it every day for that week. Now it's familiar and easy to incorporate into my life on a regular basis so on to a new lunch or dinner recipe which I can make several times over the next week, etc. Slower way to do things but steady change easier to slip into as a new way of living and much more likely to be welcome AND permanent for me. Just sayin'.

Melissa 7-17-2010 @ 1:26PM

I am currently going to a weight loss doctor to get me organized to reach my weight loss goal. As I was looking at the nutritional info on these meals, I realized according to the diet that I am on that I would not be able to have anything on this menu. I was told to watch my carbohydrate count and not to have more than 30 grams of carbs per meal. These are way too high. I was also told not to eat bananas or corn. I did try the light mayo and have decided I just will not eat mayo on anything.

Mary 7-17-2010 @ 1:41PM

Lordy have mercey! No wonder she never felt hungry on THAT diet! NO one would! I, and most women, would gain on that one! That's almost a 2000 calorie daily diet! Even being quite active, walking briskly 30 minutes daily, going to the gym four times weekly, and working out with weights every other day I would gain on all that food. Just to keep my weight at 130, 5'4", I can NEVER eat more than 1400, and that is to MAINTAIN my weight, not in order to lose more pounds.

Lin 7-17-2010 @ 1:37PM

You definitely wouldn't be hungry on this "diet" because you're eating a lot of filling foods and consuming a decent amount of calories. If you're already active, exercising 3-5 times a week, then it shouldn't be a problem and will give you ample energy for your workout. But 1600 a day of carb-laden foods wouldn't be so good for someone who doesn't exercise regularly and spends a majority of the day idle...unless you switch to this from a much higher fat and calorie diet in which case it would be a huge improvement.

JB 7-17-2010 @ 1:57PM

Ask any nutritionist, dietitician, or healthy lifestyle enthusiast, and this plan is a GREAT example of clean, healthy eating for an everyday individual. Anyone who looks at the macros and thinks the fat and carbs are too high really need to research reliable sources more deeply and realize your body NEEDS a good amount of healthy fats (which this includes) and complex carbs in order to function correctly and at it's best. This diet is a little low in protein for anyone who exercises regularly (nevermind athletes), but otherwise, kudos to AOL Health for a great, yummy example to get people on a healthy eating track!!

anna 8-13-2010 @ 10:58AM

I think all information on meals should contain sodium content--I had debilitating migraines for years, and they were progressively getting worse -- nothing ever helped until learned SALT was the culprit!!!

Not until I started to get a drooping eyelid and my doctor told me the next time I had one with a mirgraine, I should go to the emergency room. My blood pressure had skyrocketed -- normally my resting BP was borderline pre-hypertensive (120/80 in the doctor's office, and in the months prior, it had gone up to 130/85).

Well, little did I know it was fluctuating throughout the day and half the time, it was definitely in the first stage of high blood pressure. My doctor told me afterwards, "NO SALT" and so I did all the reading I could from the American Heart Association and elsewhere, and I learned there's hidden sodium in processed foods, and that potassium counteracts the effects of sodium. We should be eating more potassium-laden fruits and veggies -- almost 3x that of sodium daily. (When I found out what those foods where, those were the ones I generally avoided.) The RDA for sodium is 2300 or 2500mg, but it should be much lower for African Americans -- and I say Pacific Islanders and other ethnicities from tropical zones-- as we've developed the capacity to absorb sodium more easily (due to loss from sweating profusely in those climates.)

Needless to say, I have not had a migraine in 8 months!!!!