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The Drop a Jeans Size Diet

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Your Choices for Breakfast

Choose from 21 breakfasts, lunches and dinners — and 14 snacks. As long as it all adds up to 1,500 calories a day, you can eat what you love most. To make it super simple, we've included healthy takeout options.

Add the Drop a Jeans Size Workout Plan for even faster results.

Drop a Jeans Size Workout Plan

Your Choices for Breakfast

300 Calories (approx.)

1. Takeout from McDonald's
Egg McMuffin and Coffee

2. Maple Berry Waffle
— 1 frozen whole-grain waffle
— 1/2 cup low-fat plain yogurt
— 1 cup fresh berries or frozen mixed berries, thawed
— 1 tablespoon maple syrup
MAKE IT: Toast waffle and top with yogurt, berries, and maple syrup.

3. Cinnamon Apples with Creamy Oats
— 1 packet plain instant oatmeal
— 1 small apple, chopped
— 1 teaspoon cinnamon
— 1 teaspoon brown sugar
— 1 tablespoon walnuts
MAKE IT: Prepare oatmeal with milk. Microwave apple, cinnamon and brown sugar for 1 to 2 minutes. Top oatmeal with apples and walnuts.

4. Spicy Breakfast Scramble
— 1 egg plus 2 egg whites
— 1/4 cup canned black beans, rinsed and drained
— 2 tablespoons spicy salsa
— 2 tablespoons cheddar cheese
— 1 whole-grain tortilla
MAKE IT: In a pan over medium heat, scramble all ingredients together. Fill tortilla with mixture.

5. Takeout from Dunkin' Donuts
Egg Cheese English Muffin Sandwich and Coffee with skim milk

6. Vanilla Peach Cottage Toast
— 1 slice whole-grain bread
— 1 teaspoon vanilla extract
— 4 ounces low-fat cottage cheese
— 1 cup sliced peaches
MAKE IT: Toast bread. Stir vanilla into cottage cheese. Top toast with cottage cheese and peaches.

7. Apricot & Honey Greek Yogurt
— 5 ounces fat-free Greek yogurt
— 1/4 cup dried apricots, chopped
— 1 cup whole-grain cereal
— 1 tablespoon honey
MAKE IT: Top yogurt with apricots, cereal, and honey.

Your Choices for Lunch

400 Calories (approx.)

1. Garden Tuna Wrap
— 4 ounces light tuna packed in water, drained
— 2 tablespoons low-fat Italian dressing
— 1 cup shredded carrots
— 1 cup sliced cucumber
— 2 whole-grain tortillas
MAKE IT: Mix dressing with tuna. Wrap with veggies in tortilla.

2. Takeout from Au Bon Pain
Steak salad with cranberries and mandarin oranges and fat-free raspberry vinaigrette

3. Turkey Cheddar Club With Apple
— 2 slices whole-grain bread
— 1 teaspoon mustard
— 6 thin slices turkey
— 1 slice cheddar cheese
— 3 lettuce leaves
— 1 medium apple, thinly sliced
MAKE IT: Spread mustard on bread. Add turkey, cheese, and lettuce. Put apple on the side.

4. "Chicken" Ranch Sandwich & Veggies
— 3 tablespoons low-fat ranch dressing
— 1 whole-grain bun
— 1 vegetarian breaded
— "Chicken" patty
— 1 1/2 cups raw veggies: sugar snap peas, broccoli, cauliflower
MAKE IT: Spread 1 tablespoon low-fat ranch dressing on bun. Cook patty in microwave, then place on bun. Dip veggies in remaining dressing.

5. Takeout from Chipotle Mexican Grill
Vegetarian Fajita Bowl (without guacamole): black beans, fajita vegetables, lettuce (instead of rice), salsa, and cheese

6. Takeout from Subway
Turkey Breast 6-Inch Sandwich and Veggie Delite Salad with fat-free dressing

7. White Bean & Pesto Pita
— 1/2 cup canned white beans, rinsed and drained
— 1 cup tomatoes, chopped
— 1 1/2 tablespoons pesto
— 1 cup spinach
— 1 medium whole-grain pita
MAKE IT: Mix beans and tomatoes with pesto. Fill pita with bean mixture and spinach.

Your Choices for Dinner

500 calories (approx.)

1. Takeout from Domino's Pizza
2 pieces large Crunchy Thin Crust Pizza with Grilled Chicken and Green Pepper and 1 Garden Fresh Salad with Light Italian dressing (If salad is not available at your local Domino's, make a quick and easy version at home using prewashed bagged greens, tomatoes, and carrots.)

2. Garlic Sesame Salmon with Brown Rice and Vegetables
— 1 tablespoon sesame oil
— 1 garlic clove, minced
— 3 ounces salmon
— 3/4 cup microwavable brown rice
— 1 1/2 cups frozen stir-fry vegetables
MAKE IT: Mix sesame oil and garlic. Drizzle half the mixture on salmon, and grill or broil for about 8 minutes. Microwave brown rice for 90 seconds, and nuke vegetables for 4 to 5 minutes. Drizzle the remaining sesame oil and garlic mixture over rice and vegetables.

3. Spicy Black Beans on Polenta
— 1/2 cup premade polenta, sliced
— 1/2 cup canned black beans, rinsed and drained
— 1/2 cup chopped red bell pepper
— 1/2 cup chopped onion
— 1 jalapeno pepper, chopped and seeded
— 1 tablespoon olive oil
— 1/4 avocado, chopped
MAKE IT: Microwave polenta slices for 3 minutes. Warm black beans, bell pepper, onion, and jalapeno in a pan with olive oil for about 5 minutes. Place black bean mixture on polenta and top with chopped avocado.

4. Mediterranean Penne
— 2 ounces whole wheat penne, uncooked
— 1/2 cup canned white beans, rinsed and drained
— 1 1/2 cups cherry tomatoes, halved
— 1 tablespoon olive oil
— 1 tablespoon dried oregano
— 1 garlic clove, minced
MAKE IT: Cook penne and drain. Toss all ingredients in pot and warm for about 7 minutes.

5. Takeout from Chili's
Chicken Fajita Pita (hold the fries) and Steamed Seasonal Veggies with Parmesan Cheese

6. Pasta with Ricotta & Fresh Herbs
— 2 ounces whole wheat noodles, uncooked
— 3/4 cup low-fat ricotta cheese
— 1 cup chopped zucchini
— 1 cup chopped mushrooms
— 1/2 cup fresh herbs: chives, basil and parsley
MAKE IT: Cook noodles, drain, and return to pot. Add ricotta cheese, zucchini, mushrooms, and herbs. Mix together and cook for 5 to 7 minutes.

7. Takeout from P.F. Chang's China Bistro
Steamed Shrimp Dumplings and Sichuan Asparagus

Your Choices for a Snack

Under 150 Calories

On this diet, snacking is required! Choose two of these yummy treats each day.

— 20-ounce skim cappuccino
— 1 tablespoon almond butter and apple slices
— 25 peanuts, salted
— 1/4 cup low-fat ricotta topped with 1 cup sliced strawberries
— 14 baked tortilla chips and 2 tablespoons fat-free bean dip
— 1 dark-chocolate-covered banana
— 1 small pear and 1 ounce string cheese
— 100-calorie bag of popcorn with 2 tablespoons Parmesan cheese
— 2 whole-grain light crispbreads and 2 slices low-fat Swiss cheese
— Reduced-fat vanilla ice cream cone
— 6 ounces yogurt with 1 tablespoon ground flaxseed
— 1 pack chocolate-covered raisins
— Fat-free vanilla pudding cup and 2/3 raspberries
— 2 tablespoons hummus and 9 baked pita chips

Originally published in FITNESS magazine, September 2007.