Drop More Weight: The "You Can Do It!" Diet Plan, Weeks 5-8

Wednesday

Best-of-Both-Worlds Cereal: 3/4 cup flaked whole-grain cereal, 1/4 cup granola, 1 cup 1 percent milk 1 cup apricot nectar

Plus...

• 1 cup grapes
• 1 cup nonfat milk

• Black Beans on Rice: Saute 1/4 cup chopped onions and 1/4 cup chopped red pepper until tender. Add a dash of cumin and chipotle chili powder, 1 tbsp. chopped parsley, 2 tsp. canned green chilies, half a 14.5-ounce can Mexican diced tomatoes, 3/4 can drained and rinsed black beans. Cook for 15 minutes. Serve on top of 1 cup cooked brown rice and top with 1 tbsp. chopped cilantro. (Cook extra rice for Friday.)
• Citrus Salad: Combine 1/2 cup grapefruit sections, 1/3 cup tangerine sections, 2 tsp. candied ginger, 1 tsp. sesame seeds.

• Trail Mix: In a bowl, mix 2 tbsp. semisweet chocolate chips, 1 ounce almonds (about 15), 2 pitted dried plums.