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Kick off the New Year with this energizing eating plan that will melt fat, shrink your waist, and still let you enjoy waffles, tacos, and pasta. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. Combine the diet with our workout and you'll drop 10 pounds in just one month. Follow the plan longer and you'll lose even more -- and never feel deprived.A Sample Day on the Get Your Best Body Ever Diet Plan
Multigrain Waffles with Warm Strawberry Sauce
Toast 2 multigrain waffles. Toss 1 cup sliced strawberries with 1 teaspoon sugar; microwave for 45 seconds and spoon over waffles. Top with 2 tablespoons sliced almonds.
Chicken and Spinach Salad
Whisk together 1 tablespoon olive oil, 2 teaspoons red wine vinegar, 1 teaspoon Dijon mustard, and a pinch of salt and pepper. Arrange 1 cup baby spinach; 3 ounces diced, skinless rotisserie chicken breast; 1 tablespoon chopped pecans; and 1 tablespoon dried tart cherries on a plate; drizzle with dressing. Serve with a small whole wheat roll.
Microwave 1 tablespoon chocolate chips for 30 seconds. Drizzle chocolate over 7 small pretzel twists. Let cool for 15 minutes.
Salmon with Mango Salsa
Cube 1 medium potato and toss with 1 tablespoon olive oil. Season potatoes and 4 ounces salmon with salt and pepper to taste. Preheat broiler. Place potatoes on a baking sheet and broil for 10 minutes. Remove from broiler and add salmon. Return to broiler for 10 minutes or until fish is opaque. Combine 1/2 mango, cubed; 1 tablespoon lime juice; 1 tablespoon chopped fresh cilantro; and diced jalapeno to taste. Spoon salsa over salmon and serve alongside potatoes.
Follow this workout plan to drop 10 pounds this month; stick with it to keep on slimming. We've made it easy to achieve even long-range weight-loss goals by including two extra months of progress-boosting adjustments.
Sign up for the complete Get Your Best Body Ever plan and you'll get weekly meal plans, workouts, playlists, and more sent right to your e-mail inbox. You can also log these meals and the other foods you eat to keep track of your calories!
Each of these breakfast recipes is about 300 calories.
Maple-Pear French Toast
Melt 1 teaspoon butter in a skillet. In a bowl, whisk together 1 egg and 1 egg white. Dip 2 slices whole wheat cinnamon bread in egg; add bread to pan. Cook 2 minutes per side. Toss 1/2 pear, sliced, with 1 tablespoon light pancake syrup and spoon over toast.
Tomato and Goat Cheese Frittata
Mist a skillet with nonstick cooking spray. Whisk together 1 egg and 2 egg whites. Add a pinch of salt and pepper; pour into pan. When eggs are halfway set, add 5 halved grape tomatoes and 1/2 ounce crumbled goat cheese. Cook until fully set, about 5 minutes. Serve with 1 slice whole-grain toast.
Cook 1/2 cup old-fashioned oats in 3/4 cup skim milk and 1/4 cup water according to package directions. Slice 1/2 banana into rounds and sprinkle with 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Microwave for 30 seconds and stir into oatmeal.
Bacon, Tomato, and Cheddar Muffin
Top one 100-calorie English muffin with 2 slices tomato, 2 slices reduced-fat cheddar cheese, and 2 slices cooked turkey bacon. Warm in a toaster oven for 5 minutes.
Apple-Cinnamon Breakfast Sundae
In a bowl, combine 1 diced apple, 2 teaspoons lemon juice, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon. Microwave 2 minutes; let cool slightly. Ladle over 1 cup light vanilla yogurt. Sprinkle with 1 tablespoon chopped walnuts.
Southwestern Breakfast Wrap
Mist a frying pan with nonstick cooking spray. Whisk together 1 egg, 2 egg whites, 2 tablespoons salsa, and a pinch of salt and pepper. Pour into pan and scramble. Spoon onto 1 whole wheat tortilla. Top with 1 tablespoon shredded reduced-fat cheddar cheese, 1/ cup chopped tomato, 1 tablespoon chopped cilantro, and 2 more tablespoons salsa; roll up.
Each of these lunch recipes is about 400 calories.
Blue Cheese Veggie Burger
Prepare 1 veggie burger according to package directions. Place cooked burger on 1 toasted whole wheat hamburger bun, and top with 1 slice red onion, 2 slices tomato, 1 tablespoon blue cheese crumbles, and 1 tablespoon barbecue sauce. Serve veggie burger with 10 baby carrots and 10 cherry tomatoes with 1 tablespoon light ranch dressing for dipping.
Prosciutto and Tomato Sandwich
Whisk together 2 teaspoons canola-oil mayonnaise and 1 teaspoon chopped fresh basil. Spread mixture on a 6-inch whole wheat baguette. Top with 4 slices prosciutto, 3 slices tomato, and 2 romaine lettuce leaves.
In a bowl, mix together 1 teaspoon olive oil, 2 teaspoons lemon juice, 1/2 teaspoon minced garlic, and 1 teaspoon chopped fresh parsley; add 10 precooked shrimp and toss to coat. Serve alongside 5 Kalamata olives, 1/4 cup hummus, and 1 toasted whole wheat pita.
Roast Turkey Wrap with Olive Tapenade
Spread 1 tablespoon olive tapenade on a whole wheat tortilla. Layer with 3 ounces sliced roast turkey breast, 1/4 cup arugula, and 3 slices tomato; roll up. Serve with 1 cup grapes.
Spicy Veggie Sausage Pasta
Cook 3/4 cup rotelle pasta according to package directions. Saute 2/3 cup vegetarian sausage crumbles (such as Morningstar Farms Meal Starters Sausage-Style Recipe Crumbles) in 1 tablespoon olive oil for 5 minutes. Add 1 teaspoon minced garlic and stir well. Add 3 tablespoons chicken or vegetable broth and a pinch of red pepper flakes; saute 2 more minutes. Toss with cooked pasta and 1/2 cup microwaved frozen broccoli florets. Sprinkle with 1 tablespoon grated Parmesan cheese.
Black Bean Chipotle Quesadilla
Mix together 1/4 cup canned black beans, rinsed and drained; 1/4 cup chopped tomato; 1 sliced scallion; 2 tablespoons crumbled feta cheese; 1/4 teaspoon cumin; and hot sauce to taste. Spoon mixture onto 1 whole wheat tortilla; top with another tortilla. Bake in a 375-degree oven for 5 minutes. Serve with 1/4 cup salsa on the side.
Too busy to DIY? With these slimming selections, you don't have to.
Small Moroccan Lentil Soup and half a Buffalo Blue Sandwich (402 calories)
Savory Pork Carnitas Baja Ensalada with fat-free Salsa Verde (385 calories)
Mediterranean Veggie half sandwich and half Classic Cafe Salad (380 calories)
Small Turkey Ranch & Swiss Sub (400 calories) or Roadhouse Steak Sammie and a bag of Baked Lay's (370 calories)
Each of these dinner recipes is about 500 calories.
Pasta with Pesto and Roast Zucchini
Cook 1/2 cup multigrain pasta according to package directions. Cut 1 zucchini into 1-inch cubes, coat with nonstick cooking spray, and season with salt and pepper to taste. Roast in a 450-degree oven for 10 minutes. Toss pasta and zucchini with 2 tablespoons pesto, 2 diced sun-dried tomatoes, and 1 tablespoon toasted pine nuts. Top with 2 tablespoons grated Parmesan cheese.
Smoky Veggie Chili
Combine 1/2 cup canned pinto beans, rinsed and drained; 1/2 cup canned black beans, rinsed and drained; 2/3 cup corn; 1/2 cup fire-roasted diced tomatoes with green chilies; 1/2 cup tomato sauce; 1 tablespoon barbecue sauce; 1/4 teaspoon garlic powder; and 1/4 teaspoon chili powder. Bring to a boil. Reduce heat; simmer for 15 minutes. Serve over 1/2 cup cooked brown rice; top with 2 tablespoons chopped onion and 2 tablespoons shredded low-fat cheddar cheese.
Prepare 1/3 cup dry polenta according to package directions. Saute 3 ounces lean ground beef in 1 teaspoon olive oil until browned. Add 1/2 cup marinara sauce, 1/4 teaspoon dried oregano, and salt and pepper to taste; cook 5 minutes. Spoon sauce over polenta. Serve with 1 cup lettuce with 1 tablespoon light Caesar dressing.
Greek Couscous with Chicken
Cook 1/2 cup whole wheat couscous in 3/4 cup chicken broth according to package directions. Toss cooked couscous with 1/2 cup diced tomatoes, 5 chopped Kalamata olives, 4 ounces diced skinless rotisserie chicken breast, 1/2 teaspoon lemon zest, and 1 tablespoon crumbled feta cheese.
Chicken Satay with Peanut Sauce
Cut a 6-ounce chicken breast into strips; season with salt and pepper. Mist a pan with nonstick cooking spray; saute chicken 6 to 8 minutes, turning once. In a bowl, combine 2 tablespoons peanut butter, 2 tablespoons chicken broth, 2 teaspoons soy sauce, 2 teaspoons lime juice, and 2 teaspoons brown sugar. Microwave 5 to 10 seconds and whisk well. In a separate bowl, toss 1 small cucumber, thinly sliced; 2 tablespoons rice wine vinegar; 1/8 teaspoon sugar; and 1 teaspoon chopped mint. Serve alongside chicken and dipping sauce.
Season 10 large raw shrimps with 1/4 teaspoon chili powder and a pinch of salt and pepper. Saute in 1 teaspoon extra virgin olive oil for 5 to 6 minutes until opaque, turning once. Divide shrimp between 2 whole wheat tortillas; top with 1/4 diced avocado, 1/4 cup diced tomato, 1/4 cup shredded romaine, 2 tablespoons chopped onion, and 1 tablespoon chopped fresh cilantro. Serve with 1/4 cup tomatillo salsa.
Two slices of a 12-inch medium Vegi Feast Pizza and a Garden Fresh Salad with light Italian dressing (521 calories)
Guiltless Carne Asada Steak with a side of Seasonal Veggies (440 calories)
Kentucky Fried Chicken
One grilled chicken breast with a corn bread muffin and small corn on the cob (460 calories)
Almond & Cashew Chicken (one serving), small Sichuan-Style Asparagus, and 1/2 cup steamed brown rice (496 calories) or Salmon Steamed with Ginger, a cup of Wonton Soup, and 1/2 cup steamed brown rice (509 calories)
Each snack has about 150 calories; eat two a day.
100-calorie pack Cranberry Raisinets mixed with 1 tablespoon chopped walnuts
1 Dark Chocolate Pomegranate VitaBrownie with a small nonfat cappuccino
16-ounce Jamba Juice Strawberry Nirvana smoothie
1 hard-boiled egg, sprinkled with curry powder, and 7 five-grain crackers
100-calorie mini bagel with 2 tablespoons hummus and a slice of tomato
1 cup sliced strawberries over 1/2 cup vanilla frozen yogurt
3 cinnamon graham cracker squares with 2 teaspoons almond butter
3 Dunkin' Donuts Glazed Munchkins
1 sliced banana with 2 tablespoons nondairy whipped topping and 1 teaspoon chocolate sprinkles
1 Starbucks dark chocolate-covered graham cracker (from a pack of 2) and a tall coffee
7 pita chips with 1 tablespoon baba ghanoush
1 six-inch corn tortilla with 3 tablespoons shredded Monterey Jack cheese microwaved for 20 seconds and served with 1 tablespoon salsa
100-calorie bag of kettle corn tossed with 1 tablespoon peanuts
Originally published in FITNESS magazine, January 2010.