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The 4-Week All-Over Makeover Diet

Peter Krumhardt

Create Your Own Diet

It's easy! Each day, pick your favorite breakfast, lunch, and dinner from the 21 options we've given you, plus two yummy snacks.

No time to cook? We've included plenty of healthy takeout and restaurant options from your favorite chains. Eating right has never been so easy or so delicious!

For the best results during your makeover, pair this eating plan with the 4-Week All-Over Makeover Workout

Your Breakfast Choices

300 Calories (approximately)

Vanilla Spice French Toast with Apple

1 egg plus 2 egg whites

1 teaspoon vanilla extract

2 pieces whole-grain bread

1/2 medium apple, sliced

Dash each of cinnamon and nutmeg

Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.

Honey & Pear Oatmeal with Almonds

1 medium pear, diced

2 teaspoons honey

1 packet instant plain oatmeal

1 tablespoon almonds, chopped

Make it: Microwave pear and honey until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and honey. Sprinkle with almonds.

Banana Pecan Waffles

2 frozen low-fat whole-grain waffles

1/2 banana, thinly sliced

2 tablespoons pecans, chopped

Make it: Toast waffles and top with bananas and pecans.

Three-Cup Quick Start

1 cup whole-grain oat cereal

1 cup skim milk

1 cup blueberries

Santa Fe Egg Scramble

1 egg plus 2 egg whites

2 tablespoons canned green chilies, diced

2 tablespoons cheddar cheese

1 whole wheat tortilla, heated

1/2 grapefruit

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.


From Jamba Juice: 16-ounce Protein Berry Pizzazz

From Denny's: Veggie Omelet (made with Egg Beaters) and English muffin

Your Lunch Choices

400 Calories (approximately)

Greek Chopped Pita Salad

2 cups romaine lettuce

2 tablespoons crumbled feta cheese

1/2 cup canned garbanzo beans, rinsed and drained

1/2 cup cucumber, sliced

1 whole wheat pita, chopped

2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

Herbed Cheese & Tomato Sandwich

6 ounces low-fat cottage cheese

1 garlic clove, minced

2 tablespoons chopped fresh chives

1 whole-grain bagel

4 slices tomato

1 orange

Dash of salt and pepper

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.

BBQ Baja Burger

1 vegetarian burger

1 whole wheat bun

1 tablespoon BBQ sauce

1/4 avocado, thinly sliced

1/4 cup bean spouts

4 ounces pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

Tuscan Tuna Wrap

3 ounces light tuna, drained

2 tablespoons fresh parsley, chopped

1/2 lemon, juiced

1 tablespoon olive oil

1/2 cup diced tomatoes

Dash of salt and pepper

2 whole-grain tortillas

1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Chicken Panini

Lean Cuisine Chicken Club Panini

1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)

Make it: Microwave panini and vegetables according to package directions.


From Subway: 6'-inch roast beef sandwich with pepper Jack cheese
1 sliced apple

From Au Bon Pain: Thai Chicken Salad with 3 tablespoons Thai Peanut Dressing

Your Dinner Choices

500 Calories (approximately)

Black Bean & Zucchini Quesadilla

1 cup chopped zucchini

1/2 cup canned black beans, rinsed and drained

2 teaspoons olive oil

1 teaspoon cumin

2 whole wheat tortillas

1/4 cup shredded cheddar cheese

2 tablespoons salsa

Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.

Tortilla & Cheese Chili

1 1/2 cups vegetarian chili

2 tablespoons chopped scallions

8 tortilla chips, broken

2 tablespoons shredded cheddar cheese

2 cups mixed greens

1 tablespoon low-fat Italian salad dressing

Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.

Bean Margherita Penne

3/4 up whole wheat penne

1/4 cup canned white beans, rinsed and drained

1 1/2 cups cherry tomatoes, halved

1 tablespoon olive oil

1/4 cup fresh basil, chopped

1 garlic clove, minced

2 tablespoons grated Parmesan cheese

Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients; warm for 5 minutes. Top with Parmesan.

Florentine Chicken & Goat Cheese Flatbread

3 cups baby spinach

2 teaspoons olive oil

1 garlic clove, minced

1 whole-grain flatbread

4 ounces rotisserie chicken, chopped (no skin)

1 ounce goat cheese, crumbled

Make it: Saute spinach, oil and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.

Shrimp Fried Brown Rice

1 cup cooked brown rice

1 tablespoon sesame oil

1 tablespoon low-sodium soy sauce

1 garlic clove, minced

1 tablespoon grated ginger

3 ounces precooked shrimp

2 cups chopped bok choy

Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.

Eat Out!

At Macaroni Grill: 1/2 BBQ chicken pizza
Side of grilled asparagus

At Lone Star Steakhouse: 1/2 Delmonico steak
Side of steamed vegetables

Your Snack Choices

150 Calories (approximately)

Whether you want something salty or sweet, these treats will satisfy your every craving. Pick two each day.

  • 1 medium apple, sliced, with 1 tablespoon peanut butter
  • 12-ounce light beer and 12 pistachios
  • 3 slices mini pumpernickel with 1 slice Swiss cheese
  • 1 packet low-sugar oatmeal topped with a handful of berries
  • Caramel apple (without nuts)
  • Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
  • 1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top
  • Unsweetened green tea with 1 oatmeal dark-chocolate cookie, such as TLC by Kashi
  • 2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
  • 8-ounce V8 juice with 1 piece of string cheese
  • 1 trail-mix granola bar
  • 4 whole-grain crackers with 1 tablespoon honey soy-nut butter
  • 12-ounce nonfat cafe mocha (no whipped cream)
  • 4-ounce mandarin-orange cup topped with 2 tablespoons chopped walnuts