Jillian Michaels Drop-a-Size Menu

Posted on Feb 24th 2011 2:00PM by Hilary Walke

Jillian Michaels Getty Images

By Self.com

Jillian Michaels, a one-woman powerhouse with a proven track record of helping others realize their better-body goals, has created this drop-8-pounds plan to transform you. No skimpy meals or deprivation here, in fact, snacks and desserts are no only included, they're required. The plan focuses on foods that rev up your metabolism, helping you lose more, more, more! Sign up now for the complete plan which includes kick-butt workouts and 73 whip-up-quick, feel-full dishes.

Breakfast

Veggie Scramble

Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.

Calories: 324 per serving

Fat: 16 (3 g saturated)
Carbs: 32 g
Fiber: 6 g fiber
Protein: 19 g

Honeyed Waffles

Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.

Calories: 362 per serving
Fat: 15 g (3 g saturated)
Carbs: 51 g
Fiber: 4 g
Protein: 9 g

Make-Ahead Meusli

Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a

dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate

overnight. Serve topped with 1 apple, chopped.
Calories: 349 per serving
Fat: 13 g (1 g saturated)
Carbs: 56 g
Fiber: 8 g
Protein: 8 g

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Lunch

Homemade Pizza

Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
Calories: 455
Fat: 19 g (9 g saturated)
Carbs: 52 g
Fiber: 9 g fiber
Protein: 24 g

Chicken Baked Potato

Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
Calories: 437
Fat: 11 g (3 g saturated)
Carbs: 51 g
Fiber: 7 g
Protein: 38 g

Quinoa Salad Bowl

Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.
Calories: 444 calories
Fat: 12 g (1 g saturated)
Carbs: 68 g carbs
Fiber: 12 g
Protein: 18 g

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Dinner

Italian Halibut Stew

Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
Calories: 400
Fat: 14 g (2 g saturated)
Carbs: 34 g
Fiber: 7 g
Protein: 38 g

Indian Shrimp and Squash

Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
Calories: 400
Fat: 16 g (2 g saturated)
Carbs: 42 g
Fiber: 9 g
Protein: 28 g

Savory Stir-fry

Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
Calories: 392
Fat: 17 g (4 g saturated)
Carbs: 33 g
Fiber: 8 g
Protein: 31 g

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Snack

Mediterranean Nibbles

Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
Calories: 195 calories
Fat: 3 g (1 g saturated)
Carbs: 31 g
Fiber: 6 g
Protein: 13 g

Figs and Swiss

4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
Calories: 183
Fat: 2 g (1 g saturated)
Carbs: 39 g
Fiber: 6 g
Protein: 4 g

Sweet Smoothie

Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
Calories: 223
Fat: 2 g (1 g saturated)
Carbs: 24 g
Fiber: 8 g fiber
Protein: 30 g

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35 Comment

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Reader Comments (Page 1 of 2)

william e rauh 2-28-2011 @ 6:40AM

Why do we go after what she says......she is not AALL that she would like us to think she is !!!

Lisa 2-28-2011 @ 8:58AM

Oh so you know her personally???? Yea, didn't think so. Maybe you should just be quiet when you don't know what you are talking about.

Loobydago 2-28-2011 @ 6:39AM

Want to loose 8 lbs. . Quit stuffing ur face Man !!

jeff 2-28-2011 @ 8:25AM

you're good-looking, Jillian. But you've got man hands!

Art B 2-28-2011 @ 2:22PM

She's really not that good looking.

sally 2-28-2011 @ 9:33AM

If you look closely her plan is high in protien and fiber, that's all you need to do. Make your own recipes and you will lose wieght.

nell 2-28-2011 @ 9:22AM

Jillian Michaels "drop a size"

Meusli is incorrectly spelled. It's muesli (correct way)

rick 2-28-2011 @ 10:03AM

Who cares. get a life dude

steve 2-28-2011 @ 10:17AM

Why do TV executives think we are attracted to a TV show featuring fat slobs trying to lose weight, hosted by Gay Bob, Silly Lilli and Jilli-man. Enough already with these reality shows. We don't want to watch programs featuring people we see every day - TV is supposed to be an escape.

DARREN 2-28-2011 @ 11:38AM

SOMEONE IS WATCHING BECAUSE THEY KEEP COMING BACK!

Nick 2-28-2011 @ 10:55AM

all of the above bloggs get out of your houses walk move strut eat Italian diet and you will feel good. dont go to im lovin it (money) windy's you will get winded after their menue.

as an Italian this gal is hot................and probably a lot healthier than those above...........

guess 2-28-2011 @ 11:42AM

Like the menu!This is helpful and I most appreciate it !

paula 2-28-2011 @ 11:44AM

Sorry jillian, but you can call a whole wheat english muffin topped with tomatoes and a little bit of cheese.... pizza, but that doesn't make it pizza. I agree that healthy eating with grains and veggies is the smart way to go, but don't try to say "on my diet you even get pizza and no deprivation!" because it is a little misleading...

Jane 2-28-2011 @ 12:30PM

It never seems to fail, when I look at these diet menus they consist of all kinds of foods I have either never heard of or are too high priced for my unemployed budget. I've never even heard of Greek yogurt. These people need to come down to earth and make up diet menus using ordinary foods that we probably have around the kitchen. You can spend a small fortune at the grocery just buying some of these diet foods. This is ridiculous. Also Jillian may have a healthy body but her looks don't match. They leave something to be desired. She looks too mannish. Although she must have gone all out for this picture because it's the best I've seen of her.

ltnsmrt 2-28-2011 @ 12:44PM

You're sooo right Jane!!! I just posted a comment, where I talked about the diet ingredients in these diet menus... you're absolutely right ;o)!

Joan 3-03-2011 @ 5:42PM

Jane,
If you have never heard of greek yogurt then you must live under a rock. The foods on this diet have been around for a very long time, you obviously have never eaten healthy foods or you would know about all of them. Next time you go grocery shopping fill your cart with some of the foods mentioned in this diet - and you will have joined the current world!

ltnsmrt 2-28-2011 @ 12:43PM

I think you can eat everything, but in portions... the problem is that we do not watch the right amount of food (not junk ;o)) for each individual. At the beginning you'll feel like you ate just an appetizer, but that will be until your stomach closes up and get used to it. Another thing about these diets... most of the time they aren't too afordable for certain people. There are a lot of gourmet ingredients in them (not talking about this one specifically). Try to stay away from junk food and eat just the right amount of food, and you'll see ;o)

TIM 2-28-2011 @ 5:44PM

SHE IS GOOD LOOKING. ITS HARD TO BELIEVE SHE IS A LESBIAN. MOST ARE SO DAMN UGLY LIKE ELLEN DEGENERESS AND ROSIE ODONNELL.

Esther Nash 2-28-2011 @ 1:30PM

My meal-plan is more simple. I drink a lot of Carnation Instant Breakfast Essentials, with whole milk, to give me energy. Ditto home-made lemonade with Splenda. I make tuna salad with ground-up Quaker Instant Maple and Brown Sugar Oatmeal, with yogurt instead of mayo. I drink instant coffee-latti, (1/2 regular instant, half-decaf), with light Karo syrup as a sweetener, to help my digestion keep going. I excercise by walking and stretching in bed. (I'm very slightly handicapped, but I still can't do most of Ms. Michaels' complicated routines.) I'm saving up for a "Resistance Chair", which seems to live up to the boasts in it's ads, that it's for everyone from 8-80, (and probably beyond those ages....and handicapped people, too!) I also have a scale that I use regularly! I've cut out a lot of bread and cheese, (and pizza), from my diet...but I still eat a bit of them. And I sleep a LOT. I've lost 20 pounds in the last 6 months...and have kept them off!