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Get a Bikini Body in 4 Weeks: The Diet Plan

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Your Lunch Choices

Each healthy lunch recipe is about 400 calories.

Zucchini and Mozzarella Flatbread

Mist a pan with nonstick spray; saute 1/2 cup sliced zucchini 3 to 4 minutes. Toast a whole-grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted.

Smoked Turkey and Avocado Sandwich

Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole-grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes.

Cucumber-Dill Chicken Salad

Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite-size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad.

Pasta e Fagioli with Turkey Sausage

Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. (Makes 3 to 4 servings.)

Corn and Chickpea Salad with Tuna

Mix together 2/3 cup canned corn; 1/2 cup chopped tomato; 1/2 cup chickpeas, rinsed and drained; 1 tablespoon chopped red onion; and 2 tablespoons each chopped fresh basil and oregano. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette.

Roast Beef Roll-Ups with Cauliflower Soup

Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup: Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook 5 minutes. Season with salt, pepper, and 2 tablespoons Parmesan; puree. (Soup makes 3 servings.)

Healthy Takeout

Subway: 6-inch Sweet Onion Chicken Teriyaki (380 calories) or Turkey Breast on Flatbread with a small cup of Tomato Garden Vegetable with Rotini Soup (400 calories)

Au Bon Pain: Demi Chicken Sandwich on a baguette (370 calories)

Qdoba Mexican Grill: Naked Chicken Taco Salad with Fajita Veggies, Pinto Beans, and Salsa Roja with Fat-Free Picante Ranch dressing (410 calories) or a soft steak taco with lettuce, cheese, and guacamole, and a cup of Tortilla Soup (435 calories)

McDonald's: Premium Southwest Salad with Grilled Chicken and low-fat Italian dressing (380 calories)

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michellecragel1 wrote:

This is what makes me laugh about these diet plans: "Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced"....WHAT DO YOU DO WITH THE OTHER HALF AN APPLE? Throw it away, eat the extra calories? Apple slices go bad quickly, so why not suggest a different fruit that keeps. I'm not about to throw money in the garbage by throwing perfectly good food away.

7/29/2014 02:20:37 PM Report Abuse
Chinchilla wrote:

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1/10/2012 07:48:57 PM Report Abuse
rashmisasan wrote:

I would definitely give it a shot because for the first time I have recipes with no meat in them and that is a welcome sight

5/13/2011 11:42:44 AM Report Abuse
HasNoCleverName wrote:

I need some vegetarian choices..and I agree with thencariwaslike... I live in a small down and we don't have all the fancy food options here in the middle of the winter :) thanks

2/1/2011 02:18:09 PM Report Abuse
thencariwaslike wrote:

It would be nice to have quick and easy meal choices that don't require such fancy ingredients. Something a teenager would be able to create before school..

9/16/2010 07:56:21 PM Report Abuse

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