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binge? Sure, you have to eat less to slim down, but drastic changes s houldn't happen overnight. We're here to make the trimming process painless. The plan: Give yourself 2 to 3 weeks to gradually reduce portion sizes. Start by co mparing the amount you'd normally eat with the recommendations in our portion gu ide. Then, downsize proteins, starches and/or fats by about one third each week until you reach the ideal serving size. To fill in the gaps, round out your plat e with lots of volume-rich foods (big in mass but low in calories) like fruits a nd veggies. Sample 5-Day Stay-Full Meal Plan This plan provides about 1,550 calories a day. (If you need more or fewer calori es, simply add or subtract a snack; each one is about 150 calories.) To help you lose weight while staying full, we're emphasizing water-packed soups, salads, f ruits and veggies. The menus also include lean protein and fiber-filled whole gr ains; these foods are digested super-slowly, so they'll ward off between-meal hu nger pangs that weaken your willpower. Feel free to mix and match breakfasts, lu nches, dinners and snacks as you like. Day 1 Breakfast * Bacon, egg & tomato sandwich: Top 2 slices lightly toasted whole-grain bre ad with 1 scrambled egg, 1 slice turkey bacon and 2 slices tomato. * 4 oz calcium- and vitamin D-fortified orange juice Lunch * Greek shrimp salad: Whisk together 1 Tbsp extra-virgin olive oil, 1 Tbsp r ed wine vinegar, ? tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, ½ cup sliced grape tomatoes, 5 sliced Kalamata olives, ½ sliced red bell pepper, ¼ sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss. * 10 whole-wheat pita chips Dinner * Risotto with saffron & scallops: Cook ¼ cup Arborio rice in 8 oz chicken sto ck according to package directions. Stir in 1 pinch saffron. Sauté 1 clove crushed garlic in 2 tsp olive oil over medium heat for 30 seconds. Add 4 oz bay scallop s and sauté until opaque (about 3 to 5 minutes). Fold into risotto. * 2 cups baby spinach sautéed in 1 tsp olive oil Snacks * 8 oz minestrone with 2 Tbsp grated Parmesan * 4 oz all-natural rice pudding topped with 1 Tbsp dried tart cherries Day 2 Breakfast * 5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts Lunch * 2 oz smoked turkey slices, ½ sliced apple, 1 slice Cheddar and 1 Tbsp honey
2 to 3 minutes. turning halfway. and 1 Tbsp barbecue sauce. Add ¼ cup whole-wheat couscous. 2 Tbsp almon ds. or m ake your own smoothie by blending ½ cup frozen mango chunks with ½ cup calcium. Bring to a simmer. Top with 1 cup sliced strawberries tossed with 1 tsp sugar. topped with ¼ tsp choppe d mint Day 3 Breakfast * Strawberry French toast: Dip 1 slice whole-wheat bread into 1 large beaten egg. Fry in 1 tsp butter over medium heat until golden. ¼ tsp curry powde r and ½ cup chicken broth.) * 1 oz cinnamon-brown sugar roasted almonds Day 4 Breakfast * 1 cup whole-oat cereal (such as Cheerios).and vitamin D-enriched orange juice and ½ cup nonfat vanilla yogurt. Cover. * 10 blue-corn tortilla chips Dinner * Cranberry-chicken couscous: Combine ¼ cup dried cranberries. 1 cup blueberries. 8 oz nonfat or 1% milk Lunch * Small 3-bean chili and ½ roast beef sandwich with wasabi (spread 1 Tbsp wasa bi mayonnaise on ½ kaiser roll and top with 2 oz lean roast beef. ½ tsp pickled ging er and romaine lettuce) Dinner . to mato and onion slices.mustard on 2 slices whole-wheat bread * ½ cup cucumber salad (sliced cucumbers drizzled with white vinegar and seaso ned with salt and pepper) Dinner * Chinese food takeout: 8 oz ginger chicken with broccoli. ½ cup brown rice Snacks * ½ cup soft-serve chocolate ice cream * 1 cup cantaloupe chunks and 1 cup pineapple chunks. * 8 oz nonfat or 1% milk Lunch * Southwestern veggie burger: Prepare 1 black-bean veggie burger according t o package directions. 5 oz garlic sugar snap peas. remove from heat and steam for 10 minutes. Serve on whole-wheat hamburger bun with ¼ sliced avocado. toss. Add 4 oz cubed grilled chicken breas t and 1 Tbsp chopped fresh parsley. * 1 cup string beans with 1 tsp olive oil Snacks * 16 oz light mango smoothie (Try Jamba Juice Jamba Light Mango Mantra.
ice cream and brownies 11. Top with ½ sliced banana. Vegetable. quartered.* 4 oz meat loaf 1 small baked potato with 1 Tbsp sour cream 1 cup sliced carrots roasted in 2 tsp extra-virgin olive oil Snacks * 1 mini Babybel cheese and 1 apple * 10 pretzel twists dipped in 2 tsp Nutella hazelnut spread Day 5 Breakfast * ½ cup cooked oatmeal with 1 tsp brown sugar and 1 Tbsp each dried cherries. Top with ½ cup diced tomato. dried cranberries and dried blueberries (or try Starbucks Perfect Oatmeal) * 12 oz nonfat cappuccino Lunch * Peanut butter and banana pizza: Spread 1 whole wheat pita with 1 Tbsp pean ut butter. Fresh fruits and vegetables 3. homemade chocolate chip cookies. Brown rice. Main-dish salads with vinaigrette 5. Drizzle with 1 tsp honey and broil for 2 minu tes. nonfat cappuccinos and lattes For a few more get-real tips when it comes to dieting. * 8 oz nonfat or 1% milk Dinner * Mexican rice bowl: Toss ½ cup cooked brown rice with ½ cup each drained canned black beans and microwaved frozen corn. . sprayed with nonstick cooking spray and roasted at 400°F for 15 minutes. check out The Get Real Di et Plan. 2 Tbsp shredded Cheddar and ¼ cup chunky salsa. Small servings of olive oil. ¼ cup chopped onions. 8 oz coffee with 1% milk * 1 pear. tea. canola oil and butter 9. Lean broiled or baked meat. Baked potatoes 4. fish and skinless white-meat chicken 6. topped with ½ cup vanilla frozen yogurt 11 Satisfying Foods (Keep this list with you!) 1. whole-wheat couscous risotto. Whole-grain cereals 8. Snacks * Two 2¼-in. pasta and polenta au naturel or with a light vegetable or tomato sauce 7.and-bean-based soups and chilis 2. Small portions of natural tortilla and regular potato chips (Fat-free ones aren't satisfying) 10. Mini-servings of cookies. Coffee.