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The Food Lover's Diet

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Average nutrition for any selection:

599 calories, 25 percent fat (17g, 4g saturated), 51 percent carbs (79.6g), 24 percent protein (37.4g), 12.1g fiber, 243mg calcium, 225mcg folic acid, 8mg iron.

Lemon-Dill Salmon

  • 3 ounces salmon, broiled with lemon juice and chopped fresh dill
  • 1 cup roasted asparagus (Coat with vegetable spray, season, and bake at 450 degrees F for 15 minutes.)
  • 2/3 cup cooked wild rice

ADD: Spinach Salad

  • 2 cups baby spinach
  • 1/2 cup canned mandarin oranges
  • 2 tablespoons red onion
  • 2 tablespoons low-calorie Italian dressing
  • PLUS: 1 small chocolate chip cookie

Crispy Chicken

  • 4 ounces baked chicken breast (Dip skinless chicken breast in egg white, then coat with 3 tablespoons bread crumbs. Bake at 350 degrees F for 20 minutes, or until cooked through.)
  • 1 cup steamed broccoli
  • 1 medium baked potato topped with 1 teaspoon butter, 2 tablespoons fat-free sour cream, and chopped chives
  • 1 baked apple (Core and fill with 2 teaspoons brown sugar, 1 teaspoon chopped walnuts, and 1 tablespoon raisins. Place in pan and cover with 2 tablespoons apple juice. Bake at 350 degrees F for 45 minutes, or until tender.)

Chicken Fajitas

  • 2 corn tortillas
  • 3 1/2 ounces broiled chicken-breast tenders, seasoned with 2 teaspoons soy sauce and sauteed in 1 teaspoon canola oil with 1/2 cup chopped green peppers and 3 thick slices red onion
  • 2/3 cup chopped lettuce
  • 1/4 cup salsa
  • 1/2 cup brown rice
  • 1 cup sliced carrots, steamed and mixed with 1 tablespoon orange-juice concentrate, 1 tablespoon minced fresh ginger and salt and pepper to taste

Tofu Stir-Fry

  • Stir-fry 4 ounces firm tofu in 1 teaspoon canola oil with 1 sliced carrot, 1/4 cup chopped celery, 1/4 cup chopped onion, 4 large sliced mushrooms, 1/2 sliced red bell pepper, and 1 tablespoon hoisin sauce
  • 1 cup cooked brown rice

ADD: Fruit Parfait

  • 1 kiwi (peeled and sliced), 1/2 orange (sectioned), 1 teaspoon rum extract, 2 teaspoons grated coconut

Meat 'n' Potatoes

  • 3 ounces broiled sirloin steak
  • 1 medium baked sweet potato, topped with 1 teaspoon butter
  • 1 cup peas and carrots

ADD: Caesar Salad

  • 2 cups chopped romaine lettuce tossed with 2 tablespoons low-calorie Caesar dressing
  • PLUS: 1 poached pear in chocolate-orange sauce (Simmer 1/2 large, peeled pear in 3/4 cup water, 2 tablespoons honey, a slice of orange peel, and a dash of cinnamon and grated nutmeg for 15 minutes. Remove pear; boil liquid until reduced by half. Season with 2 teaspoons cocoa powder and a dash of vanilla extract. Pour over pear and sprinkle with freshly grated nutmeg.)

Halibut with Mango Salsa

  • 4 ounces grilled halibut (or other flaky white fish), topped with 1/3 cup chopped mango mixed with 1 tablespoon each diced red onion, cilantro, red bell pepper, and canned green chilies
  • 1 cup green beans sauteed in chicken broth and topped with 1 teaspoon slivered almonds
  • 1/2 cup couscous
  • 1/2 cup lemon sorbet topped with 1/4 cup blueberries

Linguine with Shrimp

  • 1 cup linguine tossed with 3.5 ounces broiled medium shrimp, 2 minced garlic cloves and 2 tablespoons chopped fresh parsley
  • 1 cup sauteed spinach: 2 1/2 cups fresh spinach cooked in 1 teaspoon olive oil with 2 minced garlic cloves

ADD: Tomatoes and Mozzarella

  • 2 medium tomatoes, sliced and topped with 1 ounce fresh mozzarella cheese, 2 tablespoons fresh parsley leaves, and 1 tablespoon low-calorie Italian dressing
  • PLUS: 1/2 cup strawberries sprinkled with sugar substitute and lemon juice


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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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