Lose

7
Weightin
Days
A Meal
Plan
A daily 1,500-calorie eating
plan designed to help you
stay trim and satisfied
 D y1
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Snack #2

Greens, Eggs Salmon
& Ham Cucumber 1 The Laughing Cow
6 oz plain low-fat
Original Creamy
Quesadillas yogurt Boats Swiss wedge
2 La Tortilla Factory 1 kiwi, sliced 3 oz canned pink 1 large cinnamon
Smart & Delicious ⁄4 cup Barbara’s
1
salmon, drained graham cracker
Soft Wrap Minis High Fiber, Flax & 1 Tbsp capers* rectangle
White Whole Granola cereal
1 tsp yellow mustard ⁄4 cup grated carrot
1
Wheat wraps 1 tsp fresh mint
2 Tbsp plain low-fat 2 Tbsp raisins*
2 large egg whites, leaves*
yogurt
scrambled and Spread cheese on
cooked Layer the first three Dash salt cracker and top with
ingredients a few
⁄4 cup arugula
1
Dash pepper carrot and raisins.
times, then garnish
3 oz lean deli ham 1 cucumber
with mint. * A study says raisins
2 Tbsp crumbled
Combine the first increase levels of
feta * The smell of mint
six ingredients. leptin, a hormone
is a proven appetite
3
⁄4 cup blueberries* Halve cucumber that may quiet
suppressant. So…
cravings.
Top each wrap mint leaves in every lengthwise, hollow
out each half, and
Dinner
with half the eggs, dish? Total: 174 calories
arugula, ham, and stuff with salmon Light
feta. Fold in half Total: 208 calories mixture. Lasagna
and warm in a * Capers add a salty ⁄2 cup cooked whole
1

skillet. Serve with zing with just wheat spaghetti*

blueberries. 2 (2!) calories per ⁄4 cup part-skim
1

* This antioxidant- tablespoon. Pile ’em on. ricotta

packed fruit helps ⁄3 cup prepared
1
Side Salad tomato sauce
protect against
obesity in mice— 3
⁄4 cup romaine ⁄2 tsp crushed red
1

likely a good sign for lettuce chili flakes

humans. 2 Tbsp chopped 1 Coleman Natural
macadamia nuts Mild Italian Chicken
Total: 337 calories 1 clementine, peeled Sausage link,
and sectioned cooked
2 tsp olive oil 2 cups spinach
⁄2 Tbsp cider vinegar
1
Combine pasta,
Dash salt ricotta, sauce, and
Dash pepper chili flakes, then
crumble sausage on
Combine the first top. Add spinach and
three ingredients. let wilt.
Dress with
the remaining * Whole wheat pastas
ingredients. have more fiber than
their empty-calorie,
Total: 431 calories white-flour counter-
parts.
Total: 350 calories

2
 2
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Snack #2

Ricotta Swirl* 1 cup sliced pear Egg Salad 1 cooked artichoke*

1 cup part-skim
1 Tbsp almond Sandwich 1 tsp olive oil
butter* ⁄4 cup balsamic
1
ricotta 1 tsp Dijon mustard*
1 tsp honey
1 Tbsp shredded
coconut 2 slices multigrain
vinegar Dinner
bread Dash salt
⁄2 cup chopped
1

* Almond cell walls

Shrimp
papaya 1 hard-boiled egg, * A list published Ceviche
⁄2 tsp flaxseeds
1 help reduce the sliced by The American
amount of fat ab- 2 Tbsp shredded Journal of Clinical ⁄2 cup chopped
1

Stir ricotta with sorbed by the body. Cheddar Nutrition ranked cucumber
honey, then top the stealth-health ⁄3 cup chopped
1
Total: 207 calories ⁄4 cup chopped
1
with papaya and scallion artichoke No. 1 for jicama
flaxseeds. antioxidant levels ⁄3 cup chopped
1
⁄4 cup raw spinach
1

* With 29 grams of Juice of ⁄4 lemon

1 among vegetables. mango
protein, this bowl Who knew it was 1 Tbsp chopped
will keep your tummy Spread mustard such a little power- onion
quiet all morning. onto bread slices, house? ⁄4 cup sliced
1

then layer egg, avocado*

Total: 400 calories cheese, scallion,
and spinach on top.
Drizzle with lemon
juice.
* Unlike some of its
sugary condiment
cousins, Dijon mus-
tard tallies just
5 calories per
teaspoon.
Total: 303 calories
Total: 160 calories
1 tomato, sliced
1 cup cooked shrimp
⁄4 cup lemon juice
1
1 tsp red pepper
* Avocado’s mono-
unsaturated fats can
play a role in warding
off belly fat.
Total: 430 calories

Indulge without Bulge

> Add: 1 Starbucks Tall Caffè Vanilla
Frappuccino Light Blended Coffee, no
whipped cream (135 calories)
> Subtract: Nut butter and coconut from the
morning snack and scallions from lunch (135
calories)

3
 3
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Dinner

Orange- 13 Mary’s Gone Wild Rice & Cod with
Pomegranate Crackers Original Kale Salad Rosemary
Ricotta Toast Seed crackers Polenta
⁄2 cup cooked
1

⁄4 cup low-fat ricotta

1
1 Wholly Guacamole
wild rice*
& Beans
100-Cal Snack
mixed with 2 tsp Pack, Classic* 1 cup kale, chopped 3 oz cod
honey
12 strips yellow ⁄2 cup cauliflower
1 1 tsp chopped fresh
1 slice whole wheat pepper pieces parsley
toast
Dash salt
Snack #2*
* Avocado contains 1 cup cherry
1 navel orange tomatoes
healthy fats that can Dash pepper
1 Tbsp pomegranate 2 Tbsp sunflower
seeds*
curb snack urges. 1 medium ⁄4 cup dry polenta
1
seeds sweet potato,
⁄2 cup milk, 1% fat
1
3
⁄4 tsp nutmeg Total: 257 calories 1 oz crumbled blue microwaved
cheese 1 Tbsp pine nuts
* This crimson fruit 2 Tbsp nonfat
Greek yogurt ⁄2 tsp rosemary*
1
may increase fat 2 tsp olive oil
burn and weight 11⁄2 tsp lemon juice ⁄2 tsp cinnamon
1 ⁄2 cup cooked
1

green beans
loss, research shows. 1 Tbsp chopped
The seeds appear to Toss first six pecans Season cod with
activate proteins that ingredients.
* Creating healthy parsley, salt, and
control fat metabo- Combine oil and
treats is key for diet- pepper, then steam
lism. lemon juice, and
ing without feeling for 8 minutes.
drizzle on top.
deprived. Think of Cook polenta with
Total: 291 calories
* Technically a this as sweet-potato milk, per package
grass, this grain has pie minus the trans instructions, then
fewer calories, more fat, which has been top with pine nuts
protein, and less fat linked to belly blub. and rosemary. Serve
than the almighty with green beans.
brown rice. Total: 169 calories
* Fight flab with
Total: 431 calories flavor: This herb’s
carnosic acid appears
to help reduce weight
gain.
Total: 352 calories

Indulge without Bulge

> Add: 3 Late July Organic Dark Chocolate
sandwich cookies (150 calories)
> Subtract: Cheese from lunch and pecans
from afternoon snack (147 calories)

4
 4
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Snack #2

Tofu Scramble 1 large apple, sliced Autumn 2 cups cauliflower

1 tsp olive oil

2 tsp almond butter Pumpkin Mix florets*
⁄4 tsp cinnamon*
3 1 Tbsp olive oil
4 oz soft tofu,
3
⁄4 cup brussels
sprouts 3 Tbsp grated
crumbled* * This spice helps
Dinner
Parmesan
⁄4 large red bell
1
rein in blood sugar 1 cup cubed
pumpkin* Dash salt
pepper, chopped spikes after a meal,
making you less 2 tsp olive oil Dash pepper Chicken
2
⁄3 cup chopped
baby portobello likely to crash—and
with Cheesy
1 oz crumbled goat Toss together and Broccoli Soup*
mushrooms inhale an entire bag cheese roast under a broiler
1 cup chopped of pretzels—before 2 Tbsp pistachios for 10 minutes. 1 cup chopped
spinach lunchtime. ⁄4 medium pear,
1 broccoli
1 Arnold Sandwich * Not all white 1 cup chopped
Total: 187 calories sliced
Thins 100% Whole foods are bad: With parsnips
2 Tbsp balsamic immune-boosting
Wheat 3
⁄4 cup nonfat
vinegar
1 oz part-skim vitamin C and more chicken stock
mozzarella
2 tsp yellow than 4 grams of fiber,
mustard ⁄4 cup low-fat
1
this veggie should be shredded Cheddar
⁄4 tsp oregano
1

Toss brussels on your plate.

1 Tbsp sliced
Heat oil in a sauté sprouts and
pan, then add tofu Total: 238 calories almonds
pumpkin with oil 4 oz chicken breast
and vegetables. Cook and roast for 30
for 5 to 7 minutes, minutes at 350°F, 1 tsp lemon juice
stirring often. Serve turning halfway Dash salt
on sandwich thin through. Remove Dash pepper
and top with cheese from oven and toss
and oregano. with remaining Steam broccoli
ingredients. and parsnips, then
* Happy news, puree with stock
vegetarians: * Roasting squash and cheese; sprinkle
Soy foods are as brings out its natural with nuts. Bake
good as other sweetness. It’s no chicken, top with
proteins for brownie, but it will lemon juice, and
helping you help satisfy your season.
drop pounds on sweet tooth.
a low-calorie * Clear soups can
diet, a study Total: 387 calories help fill you up, but
found. pureed ones taste
richer, which can be
Total: 328 calories more satiating.
Total: 360 calories

Indulge without Bulge

> Add: 8 Dove Roasted Almonds Covered in
Silky Smooth Dark Chocolate (129 calories)
> Subtract: Pistachios and half the oil from
lunch (126 calories)

5
 5
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Dinner

Muesli with ⁄2 cup canned black
1
Open-Faced Cilantro
Cherries beans, rinsed and Turkey & Feta Shrimp with
drained* Sandwich Squash, Chard
⁄3 cup steel-cut oats
1
⁄2 medium tomato,
1
1 slice whole grain
& Wild Rice
⁄2 cup unsweetened
1
chopped
almond milk bread 8 large shrimp*
1 tsp chopped red
1 tsp ground cloves onion 3 oz sliced turkey
breast Snack #2 1 Tbsp olive oil
2 tsp honey 1 tsp cumin 2 tsp fresh cilantro
⁄4 cup baby spinach
1 6 oz plain nonfat
2 Tbsp chopped ⁄2 yellow pepper,
1
Greek yogurt 2 tsp fresh lime juice
dried tart cherries* sliced ⁄4 cup sun-dried
1
5 fresh apricots, 1 yellow squash,
tomatoes
6 baby carrots sliced
Soak oats in 1 Tbsp feta
chopped
almond milk in the 6 radishes 1 Tbsp agave* 1 cup Swiss chard
fridge overnight. 1 stalk celery, cut Top bread with 1 tsp lemon zest ⁄4 cup dry wild rice
1

In the morning, into pieces turkey, spinach, blend

stir in remaining sun-dried tomatoes, * Although it has
Combine black around the same Sear shrimp in
ingredients. and feta. Broil 6 to
beans, tomato, number of calories olive oil over
8 minutes, or until
* Pigments in tart onion, and cumin as honey, agave is medium heat for
golden. Serve with
cherries may help re- in a blender until sweeter, so you can 3 to 4 minutes,
salad.
duce body weight and chunky. Serve use less. seasoning with
body fat, according to as a dip with the Side Salad* cilantro and lime
an animal study con- vegetables. Total: 245 calories juice. Steam squash
ducted by researchers 12 yellow or red and chard for 5 to 7
from the University * These beans are cherry tomatoes, minutes, and cook
of Michigan Health good for your waist! halved
rice according to
System. The 7 grams of fiber ⁄4 cup chopped
1
package directions.
will keep you so full, cucumber
Total: 336 calories you won’t even think 4 large black olives, * With fewer calories
about sweets. chopped per ounce than most
fish, these crusta-
Total: 182 calories 1 Tbsp chopped
scallion ceans are the ideal
seafood if you’re try-
⁄2 Tbsp olive oil
1
ing to slim down.
⁄2 tsp fresh lemon
1

juice Total: 370 calories

1 tsp fresh mint
* Variety is more
than the spice of life;
it’s the key to a skinny
salad. An assortment
of colors and textures
may make a meal
more satiating, finds
research at the Smell
& Taste Treatment
and Research Foun-
dation.
Total: 367 calories
Indulge without Bulge
> Add: Woodchuck Crisp Hard Cider
(120 calories)
> Subtract: Oil at dinner (120 calories). Steam
the shrimp instead of searing them.

6
 6
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Snack #1 Lunch Snack #2 Dinner

Ricotta- ⁄4 cup dried
1
Salmon Tacos 1 cup watermelon* Zesty Tofu
Blueberry cranberries with Salsa ⁄2 cup 100%
1 & Quinoa
Crepes 12 pecan halves*
3 oz wild Atlantic
pomegranate juice
1 cup cooked
⁄2 cup whole wheat
1 1 Tbsp pumpkin salmon* 1 tsp fresh lemon quinoa*
flour seeds juice
1 tsp olive oil 2 oz extra-firm
2 egg whites * Compared with ⁄2 cup ice
1
tofu, cubed
1 clove garlic,
2 tsp canola oil other nuts, pecans minced Combine all 3 Tbsp diced red
⁄2 cup low-fat
1 have the most mono- ⁄4 cup diced papaya
1
ingredients in a pepper
buttermilk unsaturated fat—the blender. 3 Tbsp diced
⁄2 medium lime,
1
healthy kind that diced green pepper
⁄4 tsp salt
1
* This juicy treat is
battles belly blubber. 1 tsp cilantro
1 Tbsp part-skim 2 flour tortillas (6") chock-full of argi-
ricotta Total: 259 calories nine, an amino acid 2 Tbsp diced
Rub salmon with oil avocado
⁄4 cup blueberries*
1
and bake at 350°F that one study shows
1 tsp slivered for 15 minutes. enhances fat oxida- 2 tsp fresh lime juice
almonds Combine garlic, tion and boosts lean * Quinoa is packed
1 tsp ground allspice papaya, and lime. muscle. with fiber and
Fill tortillas with Total: 117 calories protein, so hunger
Mix first five doesn’t stand a
fish and salsa.
ingredients. Add chance.
half the batter to a * The omega-3s in
skillet over medium- fish such as salmon Total: 321 calories
high heat and swirl may help lower
to coat. Cook 30 levels of cortisol;
seconds, flip, and higher amounts of
cook 20 seconds. this hormone have
Make second crepe. been associated with
Fill with ricotta and increased body fat.
berries, roll up, and
top with almonds Total: 376 calories
and allspice.
* Antioxidants in
these berries can keep
your mind sharp.
Total: 427 calories

Indulge without Bulge

> Add: 1 container Kozy Shack Simplywell
Dark Chocolate Pudding (100 calories)
> Subtract: Half the almonds from breakfast
and one tortilla from lunch (100 calories)

7
 7
Lose Weight in 7 Days:
A Meal Plan
Breakfast
Snack #1
Lunch
Snack #2
Dinner

Breakfast Lunch Snack #2 Dinner

Tomato, Tabbouleh 1 cup 1% cottage Lemon
Artichoke & Tuna on cheese mixed with Chicken with
& Feta Frittata Greens 1 sprig fresh dill, Gazpacho
chopped
1 egg 3 oz canned water- 1 cup sliced 3 1⁄2 oz chicken
1 egg white Snack #1 packed light tuna,
drained
cucumber* breast
Cooking spray ⁄4 cup sliced red bell
3 1 Tbsp olive oil
4 slices pineapple 11⁄2 cups red leaf
⁄4 cup chopped
1 pepper ⁄2 lemon, sliced
1
2 slices 95% fat-free lettuce
tomato deli ham* 1 cup romaine * Cukes are 95% 1 tsp fresh rosemary
⁄2 cup canned
1
lettuce water, so they fill you
* Give ham a chance! Gazpacho
artichoke hearts, up—for a piddling 16
drained and While turkey breast 1 medium carrot, 1 cup stewed
calories a cup.
chopped is the go-to healthy shredded tomatoes
1 tsp chopped deli choice, extra- 1 4" whole wheat Total: 200 calories 3 cloves garlic,
shallot lean ham has only pita minced*
3 Tbsp crumbled 13 more calories ⁄2 cup chopped
1
for two slices, plus Tabbouleh
feta cheese onion
an extra gram of Combine:
1 slice whole grain ⁄4 cup chopped
1

bread, toasted* satiating protein. cucumber

⁄2 cup cooked
1

Total: 226 calories bulgur* ⁄4 cup chopped

1
Whisk together egg
3 Tbsp finely green pepper
and egg white. In a
chopped fresh 1 Tbsp white wine
skillet misted with parsley vinegar
cooking spray, cook
⁄2 medium tomato,
1
tomato, artichoke, Coat chicken with
chopped
and shallot for olive oil. Cover
2 minutes over ⁄2 Tbsp olive oil
1
with lemon slices
medium heat. 1 Tbsp fresh lemon and rosemary and
Reduce heat to low juice
bake at 350°F for
and add eggs. Cover 2 Tbsp chopped 25 to 30 minutes.
and cook 3 minutes scallions Combine gazpacho
until eggs are firm. ⁄2 clove garlic,
1
ingredients in a
Top with feta. Serve minced blender, then serve
with toast. Dash salt at room temp with
* Eating whole chicken.
* This grain’s resis-
grains may decrease tant starch could * Garlic does more
inflammation, which make you resistant to than add flavor:
is associated with mindless afternoon It may help with
decreased belly flab. grazing. weight loss and
reduce body fat.
Total: 286 calories Total: 374 calories
Total: 414 calories

Indulge without Bulge

> Add: 3 Lucy’s Maple Bliss cookies
(120 calories)
> Subtract: 2 Tbsp feta at breakfast and
the pita at lunch (124 calories)

Note: For optimal weight management, combine

this nutrient-dense meal plan with exercise.

8
© 2013 by Rodale Inc. All rights reserved.

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tor. If you suspect that you have a medical problem, please seek competent medical care.

Before you undertake a new health program or fitness regimen, we encourage you to dis-
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Internet addresses and telephone numbers were accurate at the time this was posted.

Premium editor: Krissa Strauss

Project manager: Danielle Veloza
Copy editor: Kelly Lutterschmidt
Cover designer: Maureen Logan
Layout designer: Maureen Logan
Photo editor: Stephanie Smith
Photography: Mitch Mandel/Rodale: cover (apple, tofu, salmon, broccoli),
pp. 2 (arugula), 3 (papaya, mango), 4 (sweet potatoes, green beans), 5 (apple, tofu,
broccoli), 6, 7, 8 (tuna, pineapple); Ted Morrison: cover (yogurt);
Getty Images: cover (artichoke), pp. 2 (cucumber slices, kiwi), 3 (artichoke), 4
(pomegranate), 8 (cucumber slices); Image Source: cover (bowl of nuts), pp. 3
(pears), 4 (bowl of nuts); Thomas MacDonald/Rodale: pp. 2 (carrots), 5 (spinach);
Levi Brown: p. 2 (spaghetti); BrandXPictures/Jupiter Images: p. 5 (mushrooms);
PhotoAlto: p. 8 (tomatoes)

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