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Get Your Best Beach Body 2009: The Diet Plan

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Your Dinner Choices

Each of these healthy dinner recipes is about 500 calories.

Tilapia with Pineapple Salsa

Ingredients
1 medium potato
1 teaspoon olive oil
Italian seasoning or dried basil or oregano
1 8-ounce piece of tilapia
1 tablespoon seasoned breadcrumbs
1/2 teaspoon blackened seasoning
1/4 cup tomato salsa
1/4 cup chopped pineapple
1 cup steamed sugar snap peas

Cut potato into quarters, brush lightly with olive oil and sprinkle with Italian seasoning, basil, or oregano; bake at 350 degrees F. for 30 minutes. Sprinkle fish with breadcrumbs and blackened seasoning and broil for 10 minutes. Mix salsa with pineapple and spoon over fish. Serve with potato wedges and sugar snap peas on the side.

Steak & Roasted Vegetables

Ingredients
4 ounces flank steak
Light vinaigrette
1 cup sliced potatoes
1 cup sliced zucchini
1/4 cup chopped onion
3/4 cup sliced mushrooms
Olive oil
Salt and pepper to taste

Marinate steak in vinaigrette for several hours (or all day). Heat oven to 450 degrees F. Place potato, zucchini, onion, and mushrooms in one layer on a cookie sheet; drizzle with olive oil and sprinkle with salt and pepper. Roast for 15 minutes. Grill steak to desired doneness.

Chicken & Veggie Stir-Fry

Ingredients
4 ounces chicken breast, skin removed, cut into strips
Teriyaki sauce
2 teaspoons olive oil
1/2 teaspoon grated ginger
1/2 teaspoon chopped garlic
3 cups of frozen Oriental vegetables
1/2 cup cooked brown rice

Marinate chicken in teriyaki sauce for several hours (or all day). Pour 1 teaspoon of the olive oil into a skillet and add chicken; stir fry until done, about 10 minutes. Transfer chicken to a plate. Pour remaining olive oil in skillet; add ginger and garlic and saute. Add vegetables and stir fry until heated through. Put chicken back in skillet to reheat. Serve stir-fry over rice.

Asparagus Frittata

Ingredients
2 teaspoons olive oil
1 small onion, chopped
1/2 cup chopped mushrooms
1 cup asparagus, cut into small pieces
3 eggs
1 tablespoon water
Salt and pepper to taste
Sprinkle of Italian seasoning or basil and oregano
1 small potato, baked

Pour olive oil into a skillet. Add onion, mushrooms, and asparagus and saute until tender, 6 to 8 minutes. Whisk together eggs, water, salt, pepper, and seasoning or herbs and pour into pan. Cook until egg mixture is set. Turn frittata onto a plate and serve with potato.

Peanut Noodles with Chicken

Ingredients
1 cup cooked whole wheat noodles, cooled
1 tablespoon chopped scallions
4 ounces cooked chopped chicken breast, skin removed
1 tablespoon chunky peanut butter
1 tablespoon soy sauce
1 cup of snow peas

Mix noodles with scallions, chicken, peanut butter, soy sauce, and snow peas.

Shrimp & Vegetable Risotto

Ingredients
1 tablespoon chopped onion
1/4 cup Arborio rice
1 cup vegetable broth
1 cup frozen cooked baby shrimp, thawed
2 cups mixed frozen vegetables, thawed
1 tablespoon grated Parmesan cheese
1 cup grape tomatoes
1/2 small cucumber, sliced
1 tablespoon light vinaigrette

Saute onion until translucent. Stir in Arborio rice and vegetable broth and stir until broth is absorbed. Add shrimp, vegetables, and cheese and stir until warm. Mix cucumbers and tomatoes with vinaigrette and serve with risotto.

Rosemary Grilled Chicken

Ingredients
2 chicken thighs, skin removed
1 teaspoon olive oil
Squeeze of lemon
2 sprigs fresh rosemary
1 cup sliced zucchini
1 sliced red pepper
1/4 cup onion wedges
1 cup chopped broccoli
2 tablespoons light vinaigrette
1/2 cup cooked pasta
1/4 cup tomato sauce

Brush chicken with olive oil and add a squeeze of lemon and rosemary sprigs. Wrap chicken in a foil package and grill for 30 minutes. Toss the zucchini, red pepper, onion, and broccoli with vinaigrette, wrap in a foil package, and grill for 10 minutes. Serve with pasta and tomato sauce on the side.

Your Takeout Choices

Panera Bread: Asian Sesame Chicken Salad (410 calories)
Half Asiago Roast Beef Sandwich and half Classic Cafe Salad (450 calories)

Domino's Pizza: 2 slices of 14-inch large grilled chicken and veggie pizza (430 calories)

Olive Garden: Pasta e Fagioli and Venetian Apricot Chicken (510 calories)

P.F. Chang's: Lemon Pepper Shrimp, small Spicy Green Beans and 1/2 cup steamed brown rice (432 calories)

Next:  Your Snack Choices

 

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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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