Drop More Weight: The "You Can Do It!" Diet Plan, Weeks 5-8
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Fitness

Drop More Weight: The "You Can Do It!" Diet Plan, Weeks 5-8

Eat the foods you love and lose 6 more pounds this month with the second installment of our super-easy, personalized diet plan.

You Can Do It!

If weight loss is your goal, combine the Lose Weight Workout Program, part of the "You Can Do It!" makeover plan, and our super-simple diet.

 
 
The Diet

Each day, one meal is marked "Your Choice!" In that case, grab a (roughly) 300-calorie frozen entree or whip up one of the 20 low-calorie recipes from our online collection. Follow the days in order or feel free to mix them up. You'll consume about 1,800 calories a day and lose up to four pounds in a month -- six if you skip each day's snack. Next month we'll deliver a whole new menu of waist-whittling meals for a total loss of 12 pounds.

 

Monday

Breakfast
 
Lunch

  • Veggie BLT: 2 slices vegetarian bacon, lettuce, 2 slices tomato, 1 tbsp. mayonnaise, 2 slices whole wheat bread
  • Asian Slaw: 2 1/2 cups preshredded cabbage, 2 tbsp. low-fat sesame-ginger salad dressing
  • Cranberry Spritzer: 4 ounces cranberry juice, 4 ounces sparkling water, with ice

Dinner

  • 1 lamb chop, trimmed and broiled, with 2 tbsp. mint jelly
  • Ginger Carrots: Place 1/4 cup water and 1 large carrot, peeled and cut into rounds, in a medium saucepan. Boil until almost tender. Add 2 teaspoons minced fresh gingerroot and 1 tablespoon orange-juice concentrate.
  • Parsley Pasta: 2/3 cup cooked rotini, 1 tsp. butter and 2 tbsp. chopped fresh parsley

Snacks

  • Peach Milkshake: Blend 1 medium peeled and pitted peach, 1/2 cup nonfat milk and 1/2 cup vanilla ice cream.
  • 3 gingersnap cookies

Tuesday

Breakfast

  • Veggie Omelet: 3/4 cup egg substitute with 3/4 cup cooked vegetables. Top with 1 ounce grated low-fat cheese.
  • 1 slice whole wheat toast with 1 tsp. jam
  • 1 cup calcium-fortified orange juice

Lunch

  • Mediterranean Salad: 3 cups chopped romaine lettuce, 1/3 cup cubed cucumber, 1 chopped tomato, 4 olives, 2 ounces fat-free feta, 1/2 cup garbanzo beans, 2 tbsp. low-fat Italian dressing
  • 1 slice French bread with 1 tsp. butter
  • 3/4 cup cantaloupe cubes sprinkled with lemon zest
  • 1 cup nonfat milk
  • 1 slice French bread with 1 tsp. butter

Dinner
 

Plus...

  • 1 cup steamed broccoli
  • 3/4 cup cooked couscous (made with 1 tsp. olive oil)

Snack

  • Tropical Fruit Salad: Toss together 1 peeled, seeded, and chopped papaya; 1/2 cup pineapple chunks; 2 tbsp. dried cranberries; 2 tbsp. shredded coconut; 2 tbsp. lime juice; 2 tsp. candied ginger.

Wednesday

Breakfast

Best-of-Both-Worlds Cereal: 3/4 cup flaked whole-grain cereal, 1/4 cup granola, 1 cup 1 percent milk 1 cup apricot nectar

Lunch
 

Plus...

  • 1 cup grapes
  • 1 cup nonfat milk

Dinner

  • Black Beans on Rice: Saute 1/4 cup chopped onions and 1/4 cup chopped red pepper until tender. Add a dash of cumin and chipotle chili powder, 1 tbsp. chopped parsley, 2 tsp. canned green chilies, half a 14.5-ounce can Mexican diced tomatoes, 3/4 can drained and rinsed black beans. Cook for 15 minutes. Serve on top of 1 cup cooked brown rice and top with 1 tbsp. chopped cilantro. (Cook extra rice for Friday.)
  • Citrus Salad: Combine 1/2 cup grapefruit sections, 1/3 cup tangerine sections, 2 tsp. candied ginger, 1 tsp. sesame seeds.

Snack

  • Trail Mix: In a bowl, mix 2 tbsp. semisweet chocolate chips, 1 ounce almonds (about 15), 2 pitted dried plums.

Thursday

Breakfast
 

Plus...

  • 1 cup 1 percent milk

Lunch

  • Salmon Salad Sandwich: 2 ounces canned salmon, 1 tbsp. low-calorie mayo with 1 tbsp. fresh dill, cucumber slices, tomato, lettuce, and 2 slices sourdough bread
  • Spinach Salad: 3 cups baby spinach, 2 tbsp. red onion, 1/2 pear, sliced, 2 tbsp. low-calorie Italian dressing
  • 1 cup 1 percent milk

Dinner

  • Linguine with Scallops: Saute 3 ounces fresh scallops with 3 minced garlic cloves in 2 tsp. olive oil. Toss with 1 cup cooked linguini noodles, 2 tbsp. chopped parsley, salt and pepper to taste.
  • 1 cup steamed zucchini rounds
  • Cucumber and Tomato Salad: one 8-inch cucumber, peeled and chopped; 1 large tomato, chopped; 1 tsp. olive oil; 1 tbsp. balsamic vinegar and 1 tbsp. fresh basil

Snack

  • 1 cup custard made according to package directions with low-fat milk and topped with 1 tbsp. berries

Friday

Breakfast

  • 1 toasted whole wheat English muffin topped with 1 1/2 tbsp. peanut butter and 2 tbsp. fat-free cottage cheese
  • 1/2 cup pineapple chunks

Lunch
 

Plus...

  • Avocado Citrus Salad: 1 avocado, peeled, seeded, and cubed; 1 orange, peeled and chopped; 1 tbsp. orange juice; 1 tbsp. rice vinegar; 1 tbsp. chopped cilantro; dash of cayenne pepper.
  • 1 cup nonfat milk

Dinner

  • Cajun Chicken Breast: Bake one 3-ounce skinless chicken breast rubbed with Cajun seasoning (prepare a second plain breast for tomorrow).
  • 1 cup pea pods, steamed, topped with a pat of butter
  • Vegetable-Pecan Pilaf: 2/3 cup cooked brown rice (from Wednesday) mixed with 1/4 cup grated carrot, 2 tbsp. chopped scallions, 1 tbsp. chopped pecans

Snack

  • 1/2 cup chocolate ice cream topped with 2 tbsp. chocolate syrup

Saturday

Breakfast

  • English Breakfast: 2 poached eggs, 2 slices whole wheat toast, 1 sliced tomato
  • 1 cup calcium-fortified orange juice

Lunch

  • Mango Chicken Sandwich: 1 chicken breast (from yesterday), 3 slices mango, 2 tbsp. hoisin sauce, 1 slice red onion, 2 tbsp. cilantro, 2 slices whole-wheat bread
  • 1 cup steamed asparagus dipped in 1 tbsp. mayo mixed with 1 tsp. curry powder

Dinner
 

Plus...

  • 1 cup peas and carrots
  • Tossed Salad: 2 cups mixed greens and 2 tbsp. low-calorie Italian dressing

Snacks

  • 1 medium apple, sliced
  • 1 cup low-fat yogurt mixed with 1/3 cup canned apricots and 1 tsp. apricot jam

Sunday

Breakfast

  • Pancakes: 1 four-inch pancake topped with 2 tbsp. fat-free sour cream, 1 tbsp. marmalade,
  • 1 cup slightly mashed strawberries
  • 1 cup 1 percent milk
  • 3/4 cup melon cubes

Lunch

  • 2 slices date-nut bread topped with 2 tbsp. fat-free cream cheese mixed with 1 tsp. orange zest and 2 tbsp. chutney
  • 1 medium orange, peeled and sectioned
  • 1 cup nonfat milk

Dinner
 

Plus...

  • 1 cup sauteed spinach with 1 tbsp. olive oil, 2 minced garlic cloves, and a pinch of red pepper flakes

Snack

  • Mini Pizzas: 1 whole wheat English muffin, split, with 3 tbsp. pizza sauce and 2 ounces low-fat mozzarella cheese

Originally published in FITNESS magazine, October 2006.

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