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Get Your Best Beach Body 2009: The Diet Plan

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Your Lunch Choices

Each of these healthy lunch recipes is about 400 calories.

Spinach Salad

Ingredients
3 cups baby spinach
1/2 mango, peeled and sliced
2 tablespoons spicy cashews
1 cup cooked baby shrimp
2 tablespoons light vinaigrette
2 teaspoons lemon juice
1 small whole-grain roll

Toss spinach with mango, cashews, and shrimp. Squeeze lemon or orange into vinaigrette and stir. Pour dressing over salad and toss. Serve with roll.

Tomato, Basil & Mozzarella Sandwich

Ingredients
2 ounces fresh mozzarella
1 tomato, sliced
4 basil leaves
1 small ciabatta roll, toasted
Balsamic vinegar
1 medium apple
Place cheese, tomato, and basil on roll; drizzle with a little balsamic vinegar. Serve with apple on the side.

Nachos Supreme

Ingredients
4 ounces ground turkey
1 tablespoon taco seasoning
12 baked tortilla chips
1/2 cup canned black beans, rinsed and drained
1/4 cup shredded light cheddar cheese
2 tablespoons salsa
1/2 cup shredded lettuce

In a skillet, cook ground turkey with taco seasoning. Place tortilla chips on a plate; top with cooked turkey mixture, black beans, and cheese. Microwave for approximately 1 minute until cheese melts; top with salsa and lettuce.

Tuna Nicoise

Ingredients
3-ounce can or packet of water-packed tuna
1 teaspoon capers
6 sliced green olives
2 tablespoons light vinaigrette
3 cups mixed greens
1/2 cup cooked brown rice, cooled

Mix tuna with capers, olives, and vinaigrette; place on greens. Top with brown rice.

Smoked Turkey Sandwich

Ingredients
2 slices whole wheat bread
1 tablespoon mustard
2 slices smoked turkey breast
1 small tomato, sliced
Lettuce
1 cup watermelon chunks

Spread bread with mustard. Top with smoked turkey, tomato, and lettuce. Serve with watermelon on the side.

Tabouli, Beans & Feta

Ingredients
1/2 cup prepared tabouli
1/2 cup canned white beans, rinsed and drained
2 tablespoons crumbled feta cheese
1 tomato, chopped
1/2 small cucumber, chopped
Fresh mint leaves, optional

Combine tabouli with beans, feta, tomato, and cucumber. Top with mint, if desired.

Turkey Burger with Corn & Bean Relish

1 4-ounce frozen turkey burger (made with 95% lean ground meat)
1 whole-grain bun
Red pepper slices
Green pepper slices
2 tablespoons salsa
3 tablespoons canned corn, drained
1/4 cup canned black beans, rinsed and drained

Prepare turkey burger according to package directions. Place on bun and top with pepper slices. Combine salsa, corn, and black beans and serve with burger.

Your Takeout Choices

Panera Bread: Half Smoked Turkey Breast Sandwich on Country bread with small fruit cup (380 calories)

Subway: 6-inch Sweet Onion Chicken Teriyaki (370 calories)
6-inch Double Meat Turkey Breast (330 calories)

McDonald's: Hamburger and a Fruit 'n Yogurt Parfait without granola (380 calories)
Premium Caesar Salad with Grilled Chicken and low-fat balsamic dressing and a reduced-fat vanilla ice cream cone (410 calories)

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a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/1/2012 04:42:19 AM Report Abuse
Chinchilla wrote:

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1/10/2012 07:32:14 PM Report Abuse
cbumpous24 wrote:

I did this last summer, and yes, it works. I only needed to lose about 8lbs., but my muscles were flacid from a long lazy winter. After about 4 weeks of the workouts and a little cardio at the gym, my body looked the best it has ever looked. The strength training exercises really work, and only take about 15 min. to do all. The one armed pushups are different, but doable with the ball. If u don't have one, invest in one. I got a 5lb. weight ball by Danskin for like 10 bucks... great videos!

2/28/2010 11:27:51 AM Report Abuse

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