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We've created an easy menu of quick, energy-packed dishes to help you lose weight. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. Combine this eating plan with our workout and you'll drop 10 pounds this month and never feel hungry.
-- Starbucks Chicken Santa Fe Panini (400 calories)
-- Quiznos Italiano Flatbread Sammie (390 calories)
-- Chick-fil-A Chargrilled Chicken Sandwich and a large fruit cup (400 calories)
-- P.F. Chang's Ginger Chicken with Broccoli and a bowl of wonton soup (365 calories), or Asian Grilled Salmon with brown rice and a small order of Garlic Snap Peas (409 calories)Healthy Takeout Ideas for Dinner
-- Panera Bread Half Orchard Harvest Chicken Salad with a cup of Low-Fat Vegetarian Black Bean Soup and a 2-ounce French baguette (530 calories), or Half Tomato Mozzarella Hot Panini and Half Classic Cafe Salad (470 calories)
-- Moe's Southwest Grill Personal Trainer Salad (without tortilla shell) with Southwest Vinaigrette (475 calories), or a Homewrecker Junior Steak Burrito (473 calories)
-- KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (490 calories)
-- Chili's Margarita Grilled Chicken with a house salad with fat-free honey mustard dressing (510 calories), or Guiltless Grill Classic Sirloin with a cup of Chicken and Green Chile Soup (460 calories)
Each snack is about 150 calories; eat two a day.
Gnu Foods Peanut Butter Bar and a flavored seltzer
1 Skinny Cow Vanilla with Caramel Ice Cream Cone
1 cup applesauce with 2 graham cracker halves
1 cup Spicy Hot Low Sodium V8 with 4 celery sticks dipped in 1 tablespoon blue cheese dressing
1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps
Hot chocolate, made with 1 packet fat-free hot-chocolate mix, and 1 medium pear
2 tablespoons guacamole with 8 whole wheat pita chips
Smoothie, made with 2/3 cup nonfat Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup skim milk
3/4 ounce cheddar cheese and a small apple
1 Kashi TLC Cherry Dark Chocolate Chewy Granola bar and 1/2 cup skim milk
1/2 cup cooked shelled edamame with 1 teaspoon olive oil and a sprinkle sea salt
1 ounce Kettle Brand Baked Hickory Honey Barbeque chips and 1 cup seltzer with 2 ounces fruit juice
1 ounce whole-grain pretzels with 2 tablespoons tzatziki
1 small nonfat cappuccino with sugar-free vanilla syrup and 1/2 Hershey's Special Dark chocolate bar
Originally published in FITNESS magazine, January 2011.