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The Food Lover's Diet

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Average nutrition for any selection:

499 calories, 24 percent fat (13.5g, 4.8g saturated), 57 percent carbs (75.9g), 19 percent protein (25g), 9.3g fiber, 431mg calcium, 159mcg folic acid, 4.4mg iron.

Low-Cal BLT

  • 2 slices whole wheat bread, 1 slice Canadian bacon or turkey bacon
  • 2 thick slices tomato, 2 lettuce leaves, 1 tablespoon fat-free mayonnaise
  • 11 baby carrots
  • 1 medium apple, cored and drizzled with 2 teaspoons caramel sauce
  • 1 cup low-fat (1 percent) milk flavored with 1/2 teaspoon vanilla extract and sugar substitute

Veggie Wrap

  • 1 10-inch flour tortilla, 1 ounce grated low-fat cheese, 1/4 cup black beans
  • 3 slices avocado, 3 slices cucumber (cut into thin strips), 1/2 medium tomato (chopped), hot sauce to taste
  • 1/2 cup blueberries
  • 1 cup low-fat (1 percent) milk, warmed and sprinkled with freshly grated nutmeg

Grilled Cheese 'n' Veggie Sandwich

  • Grill 2 slices whole wheat bread, 2 slices American cheese, 1 roasted red pepper half, 1 medium tomato (sliced), 2 teaspoons Dijon mustard
  • 2 cups romaine lettuce with 1 tablespoon fat-free dressing
  • 1/2 mango drizzled with 1 teaspoon freshly squeezed lime juice
  • Iced herb tea

Soup 'n' Crackers

  • 2 cups chunky minestrone soup with 1/2 cup peas and carrots added
  • 4 whole wheat crackers
  • 1 cup cubed honeydew melon, sprinkled with 1 teaspoon freshly squeezed lemon juice and a dash of ground red pepper
  • 1 cup low-fat (1 percent) milk

Chili-Stuffed Sweet Potato

  • 1 medium sweet potato, microwaved and topped with 3/4 cup black-bean chili (made with 1/2 cup black beans, 1/4 cup chopped onion, minced garlic, and 1 tablespoon canned green chilies)
  • 1 corn tortilla
  • 1 ounce low-fat cheddar cheese
  • 2 medium tomatoes, sliced and drizzled with 1 tablespoon low-calorie Italian dressing and 3 tablespoons chopped fresh parsley
  • Sparkling water flavored with lime

Peanut Butter Sandwich

  • 2 slices whole wheat bread, 1 tablespoon peanut butter mixed with 1 tablespoon toasted wheat germ, 2 teaspoons honey, 1 small banana
  • 1 cup low-fat (1 percent) milk

Chef's Salad

  • 2 cups chopped romaine lettuce, 1/3 cup grated carrot, 4 ounces extra-lean ham, 1 tablespoon grated low-fat cheese, 2 tablespoons low-calorie Italian dressing
  • 1 slice French bread
  • 1/2 cup canned mandarin oranges, sprinkled with 1 teaspoon candied ginger
  • 1 cup low-fat (1 percent) milk flavored with 1/2 teaspoon almond extract

Next:  Dinner


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lindmrrs84962 wrote:

Does it have to be whole wheat bread. I like oat bread much better.

11/18/2013 11:12:49 AM Report Abuse
wetcarrots wrote:

Rachel, have you watched Isabel De Los Rois's presentation called "5 Foods To Never Eat"? - Start by eliminating these foods and you'll see a big difference. Here's a direct link to the presentation:

4/16/2013 01:46:19 PM Report Abuse
laurieamundson wrote:

I do not like milk or better yet it does like me?? What can I replace the milk with???

2/9/2013 10:57:33 PM Report Abuse
rachellenyman wrote:

seems like a good diet plan to kick start. was wondering if there may be a list of allowable foods for snacks and drinks, ie coffee, diet soda, etc available. i cannot start my day without coffee!!!

9/2/2012 06:10:06 AM Report Abuse
trent_il wrote:

I go much lighter for breakfast than this. I know it's ideal to have your big meal early, but that just doesn't work for me. I have more time in the evenings to enjoy a larger meal and that's when I'm most tempted to overeat anyway, so I save my calories for then. Breakfast is usually just 200-300 calories (a microwavepoached egg on a slice of wheat toast or high-fiber instant oatmeal with frozen fruit mixed in).

8/23/2012 10:08:51 AM Report Abuse

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