Meal Plan of the Month: Self's Lose-Eight-Pounds Menu

Posted on Sep 16th 2010 2:00PM by Hilary Walke

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By Self.com

Have more energy, love every bite and still shed two pounds a week. You choose three meals and a snack each day from the plan. Got cravings? A yummy treat is a must. You'll net about 1,600 calories daily and all the nutrients you need. Say "see ya!" to stubborn pounds. Join Self's Reach Your Goal plan and find slim-down success in the comfort of your home or at the gym. Sign up now for your fastest, most effective shape-up with a flexible meal plan.

Breakfasts
About 400 calories each

Sweet PB&A
Spread 1 tablespoon peanut butter on a whole-grain English muffin. Top with 1/2 apple, thinly sliced; 1 tablespoon honey; and a sprinkle of cinnamon. Serve with remaining 1/2 apple.
Calories: 387
Total Fat: 9.8 g
Saturated Fat: 1.9 g
Carbohydrate: 72.2 g
Dietary Fiber: 9.8 g
Protein: 10.4 g

Smoked Salmon Wrap
Roll up 3 ounces smoked salmon, 2 tablespoons chopped chives and 2 teaspoons capers in a 6-inch Mission multigrain tortilla spread with 1 wedge The Laughing Cow's Light Creamy Swiss. Serve with 1 1/2 cups grapes.
Calories: 404
Total Fat: 8.6 g fat
Saturated Fat: 2.9 g
Carbohydrate: 59.5 g
Dietary Fiber: 4 g
Protein: 22.5 g

Greek Yogurt Parfait
Mix 1 cup nonfat plain Greek yogurt with 1/4 cup pomegranate seeds, 1/4 cup strawberries, 1/4 cup blueberries and 2 tablespoons chopped walnuts. Drizzle with 1 tablespoon honey.
Calories: 368
Total Fat: 11 g
Saturated Fat: 1.3 g
Carbohydrate: 54.4 g
Dietary Fiber: 4.4 g
Protein: 17.6 g

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Lunches
About 450 calories each

Spicy Tomato Soup and Goat Cheese Sandwich
Heat 2 cups low-sodium tomato soup in a microwave, add 1 cup fresh spinach leaves and a few drops of your favorite hot sauce. Top 1 whole-grain English muffin with 2 ounces herbed goat cheese and 1/2 tomato, sliced.
Calories: 449
Total Fat: 14.8 g
Saturated Fat: 8.9 g
Carbohydrate: 61.1 g
Dietary Fiber: 8.2 g
Protein: 21.1 g

Quinoa Garden Salad
Combine 1 cup cooked quinoa; 1 cup baby spinach leaves; 1/2 cup cooked, shelled edamame; 1/2 cup diced tomato; 3 teaspoons lemon juice; 2 teaspoons olive oil; and 1 teaspoon each chopped fresh tarragon and chopped pecans.
Calories: 439
Total Fat: 18.5 g
Saturated Fat: 1.9 g
Carbohydrate: 53.4 g
Dietary Fiver: 11.2 g
Protein: 18.5 g

Tuna Sammy
Mix one 6.5-ounce can tuna packed in olive oil, drained, with 2 tablespoons each chopped celery, chopped carrots, low-fat mayo; 2 teaspoons chopped fresh parsley; and 1 teaspoon Dijon mustard. Serve between 2 slices whole-grain bread.
Calories: 444
Total Fat: 13.5 g
Saturated Fat: 2.3 g
Carbohydrate: 27.4 g
Dietary Fiber: 4.7 g
Protein: 50.6 g

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Dinners
About 500 calories each

Thai Peanut Noodles
Prepare 2 ounces rice noodles as directed on package. Add 3 ounces grilled chicken breast; 2 sliced scallions; 1 tablespoon chopped, roasted peanuts; 1 teaspoon each rice vinegar, peanut oil and reduced-sodium soy sauce; 1/2 teaspoon honey; and hot sauce to taste. Serve with 1 cup steamed broccoli.
Calories: 478
Total Fat: 12.2 g
Saturated Fat: 2.3 g
Carbohydrate: 58.5 g
Dietary Fiber: 4.2 g
Protein: 32.7 g

Steak Pesto Pasta
Combine 1 cup cooked whole-wheat spaghetti with 4 ounces grilled flank steak, sliced; 2 tablespoons pesto; and 1 cup each baby spinach leaves and chopped tomatoes.
Calories: 493
Total Fat: 19.4 g
Saturated Fat: 4.1 g
Carbohydrate: 46.3
Dietary Fiber: 9.4 g
Protein: 38.8 g

Indian-Spiced Tofu
Coat 4 ounces extra-firm tofu with 1 1/2 teaspoons olive oil and 1/8 teaspoon each paprika, cumin, coriander and turmeric. Bake at 475 F for 20 minutes. Serve with 1 cup cooked lentils tossed well with 1 cup chopped steamed cauliflower, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon curry powder. Top with 1/2 cup nonfat plain yogurt mixed with 1/2 chopped garlic clove.
Calories: 475
Total Fat: 11.6 g
Saturated Fat: 1.8 g
Carbohydrate: 57.2 g
Dietary Fiber: 18.5 g
Protein: 39.1 g

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Snacks
About 150 calories each

Snack on, sister! These nutritious nibbles have the ideal mix of protein and carbs to energize you through workouts (and playtime!).

Mediterranean Mezze
2 tablespoon hummus, 1/2 sliced red bell pepper, 8 multigrain Sun Chips
Calories: 145
Total Fat: 6.5 g
Saturated Fat: 0.6 g
Carbohydrate: 18.6 g
Dietary Fiber: 3.1 g
Protein: 3 g

Apple and Brie
Cut 1 apple into wedges and serve with 1 ounce Brie.
Calories: 150
Total Fat: 8 g
Saturated Fat: 5 g
Carbohydrate: 14.8 g
Dietary Fiber: 2.5 g
Protein: 6.2 g

Italian Popcorn
Pop a 100-calorie bag of microwave popcorn. Sprinkle with 2 tablespoons shredded Parmesan, 1/2 teaspoon dried oregano, and a few shakes of red pepper flakes.
Calories: 147
Total Fat: 4.1 g
Saturated Fat: 1.9 g
Carbohydrate: 21.3 g
Dietary Fiber: 45 g
Protein: 7.3 g

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Treats
About 100 calories each

Chocolate Pop
1 Skinny Cow Frozen Fudge Bar
Calories: 100
Total Fat: 1 g
Saturated Fat: 0.5 g
Carbohydrate: 22 g
Dietary Fiber: 4 g
Protein: 4 g

Peanut Butter Cups
2 Newman's Own Organics Milk Chocolate Peanut Butter Cups
Calories: 190
Total Fat: 12 g
Saturated Fat: 6 g
Carbohydrate: 17 g
Dietary Fiber: 1 g
Protein: 3 g

S'mores
Top 1/2 whole-grain graham cracker with 2 teaspoons chocolate chips and 1 marshmallow. Microwave until chocolate melts, about 30 seconds.
Calories: 87
Total Fat: 2.9 g
Saturated Fat: 1.4 g
Carbohydrate: 15.8 g
Dietary Fiber: 0.6 g
Protein: 0.9 g

Wine and Cheese
1/2-inch cube hard cheese (such as Parmesan) and 3 ounces red wine
Calories: 95
Total Fat: 1.3 g
Saturated Fat: 0.8 g
Carbohydrate: 2.5 g
Dietary Fiber: 0 g
Protein: 1.9 g

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4 Comment

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Reader Comments (Page 1 of 1)

LillieFaerie 9-16-2010 @ 10:23PM

There is something to be said about certain honeys. Recently we went to the mountains and I purchased some of THE BEST honey. It is so good, rather than eating it with or in something, I love a small spoonful and let that be that. I feel better, some of the chronic fatigue is gone. By feeling better and being able to handle stress better, and sleep better, I've lost weight. This honey is so good that we are going back down to get more. I have others, but this is the best. So, if all that it takes to get me started the pound shed, I will go back to the mountains and get that honey. Ya see, it gives the energy needed to do things, like walk up the mountain to the waterfall. So, although I know that there, the treats before the climb helped me go the hours of the walk, bringing back the jar and having it has made me feel great while loosing the poundage.

Keisha Jones 9-17-2010 @ 12:46AM

What kind of honey is this and where can I get some?

Thanks,

KJ

petsbubble 3-12-2011 @ 4:12PM

I did weight watchers. it worked, but It took FOREVER. last year, a month before my best friend's wedding I wanted to lose 11 Pounds, and my mom found this diet that works fast. I lost 10 Pounds in about 20 days, and it wasn't one of them creazy low carb diets or anything. they give you this menu that you need to follow, and it menipulates your hormones, and forces your body to burn fat. here's a realy cool website I found about this diet- some girl tried this diet, and she created a blog and reported every single day untill she reached her goal weight. check it out- this diet is easy to follow and I lost the weight fast and haven't gained it back since :)
Here's a link to this girl's blog:
www
how-to-lose-weight-fast-with-fatloss4idiots-reality
com

Sharon 5-28-2011 @ 8:40AM

There's a great low carb Pasta called CarboNada made by Al Dente Pasta. It would be great in the Thai noodle or the pasta recipe. They also make a whole wheat with flax. It's so light and fluffy and cooks in just 3 min.