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Get a Bikini Body in 4 Weeks: The Diet Plan

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Your Dinner Choices

Each healthy dinner recipe is about 500 calories.

African Sweet-Potato Soup

Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 10 to 12 minutes. (Makes 3 servings.) Serve with a whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoons sunflower seeds and 1 tablespoon vinaigrette.

Bean and Cheese Potato

Microwave 1 medium potato. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt.

Salmon with Asian Slaw

Marinate one 4-ounce salmon fillet in an Asian marinade, such as Soy Vay, for 15 minutes. Remove from marinade; bake 20 to 25 minutes at 350 degrees. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side.

Rice and Pork Saute

Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions.

Linguini with Clams

Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach.

Cheesy Turkey Meatballs

Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2-inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. (Freeze leftovers.)

Healthy Takeout

Panda Express Black Pepper Chicken, Mixed Veggies, and one Chicken Egg Roll (520 calories)

Boston Market Roast turkey breast, mashed potatoes (no gravy), and green beans (480 calories), or beef brisket with green beans and corn bread (520 calories)

Red Robin Garden Burger (no dressing) and a Side Salad with Asian Dressing (532 calories)

Ruby Tuesday Plain Grilled Top Sirloin with White Cheddar Mashed Potatoes and Fresh Steamed Broccoli (533 calories) or a bowl of White Bean Chicken Chili with Creamy Mashed Cauliflower and Sugar Snap Peas (482 calories)

Next:  Your Snack Choices

 

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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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