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The 2009 Drop a Jeans Size Diet

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Eat More, Weigh Less

Fill up and slim down with an eating plan that satisfies every craving. Want cheese? We've got it. Need a burger fix? It's here — along with pancakes, pizza, fries, and bacon. Simply choose from all the meals and snacks on these pages for a total of 1,500 calories a day. Combined with our workout, this diet will help you lose 10 pounds in a month and never, ever feel deprived.

A Sample Day on the Drop a Jeans Size Diet Plan

Tex-Mex Tofu Scramble

(about 300 calories)

Nonstick cooking spray
2 ounces firm tofu, crumbled
1/8 teaspoon turmeric
2 tablespoons salsa
1/4 cup canned low-fat refried beans
2 small (6-inch) whole-grain tortillas
1 tablespoon chopped fresh cilantro

Mist pan with cooking spray. Add tofu and turmeric and saute for 4 minutes, or until tofu is yellow and heated through. Stir in salsa and remove from heat. Microwave beans until warm. Spread hot beans on tortillas and top with tofu mixture and cilantro.

Pecan-Crusted Goat Cheese & Cranberry Salad

(about 400 calories)

1 1/2 ounces goat cheese, divided into 3 round patties
2 tablespoons chopped pecans
3 cups mixed salad greens
2 tablespoons dried cranberries
1/4 cup shredded carrot
1 tablespoon balsamic vinaigrette

Roll goat cheese patties in pecans. Top salad greens with patties, cranberries, carrot, and vinaigrette.

Smartfood Chocolate Cookie Caramel Pecan Popcorn Clusters

(120 calories)

Ginger Sesame Salmon with Orzo & Asparagus

(about 500 calories)

2 teaspoons sesame oil
2 teaspoons grated fresh ginger
1 tablespoon sesame seeds
3 ounces salmon
8 spears asparagus
Nonstick cooking spray
1/2 cup dry whole wheat orzo

Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus.

Combine this diet with our Drop a Jeans Size Workout to lose 10 pounds in one month!

Your Breakfast Choices

Each of these healthy breakfast recipes is about 300 calories.

Baked Apple with Nuts & Granola

1 medium apple, cored
2 teaspoons maple syrup
1/4 teaspoon cinnamon
2 tablespoons chopped almonds
3 tablespoons granola
2 tablespoons plain low-fat yogurt

Place apple in a bowl with 2 tablespoons water. Put maple syrup and cinnamon in center of cored apple. Cover with a lid or a plate, allowing a slight vent for steam to escape, and microwave 6 to 8 minutes, or until tender. Fill apple with almonds and granola. Top with yogurt.

Pancakes & Sausage

2 whole-grain frozen pancakes
1 link turkey sausage
2 teaspoons maple syrup
1/2 cup blueberries

Microwave pancakes and sausage until warm. Pour syrup over pancakes, top with berries, and serve with sausage.

Power Breakfast Plate

1 hard-boiled egg
1/2 ounce cheddar cheese
6 whole-grain crackers
1/2 cup grapes

Assemble ingredients and serve.

Honey-Coconut Oatmeal

1/2 cup rolled oats
1/2 cup skim or almond milk
2 teaspoons honey
1 tablespoon toasted coconut
1/2 cup raspberries

Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries.

Vanilla Ricotta with Warm Pears & Figs

1/2 teaspoon vanilla extract
1/2 cup low-fat ricotta cheese
1 red or green pear, chopped
2 dried figs, chopped
1 tablespoon chopped walnuts

Stir vanilla into ricotta cheese. Microwave pear, figs, and 2 tablespoons water in a bowl covered with a lid or a plate, allowing a slight vent for steam to escape, for 5 minutes, or until tender. Top ricotta with warm pear mixture and walnuts.

Potato Hash & Cheddar Omelet

Nonstick cooking spray
1/2 cup preshredded potatoes
1 whole egg plus 2 egg whites, whisked together
1 cup baby spinach
Salt and pepper to taste
4 tablespoons shredded cheddar cheese

Mist pan with cooking spray. Add potatoes and cook for 5 minutes, turning once. Add egg, spinach, salt, and pepper. Cook for an additional 4 minutes, or until egg is done and spinach is wilted. Top with cheese.

Your Lunch Choices

Each of these healthy lunch recipes is about 400 calories.

Cuban Sandwich

1 whole-grain hamburger bun
2 ounces low-fat sliced ham
2 teaspoons mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple

Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese, and pickle slices. Serve with apple.

Chicken Chimichurri Wraps

1/2 cup parsley, finely chopped
1 garlic clove, minced
2 teaspoons olive oil
1 tablespoon red wine vinegar
1/8 teaspoon crushed red pepper flakes
Salt to taste
2 small whole-grain tortillas
3 ounces cooked chicken
1/2 cup sliced red bell pepper

Mix parsley, garlic, oil, vinegar, red pepper flakes, and salt. Spread on tortillas; add chicken and pepper.

Pizza Portobello

2 portobello mushroom caps
6 tablespoons spaghetti sauce
1 ounce part-skim mozzarella cheese, shredded
1 teaspoon dried oregano
1 whole-grain roll, cut in half and toasted
1 teaspoon olive oil

Turn mushroom caps (stems removed) upside down, spread with spaghetti sauce, and top with cheese. Place on a baking sheet and broil for 10 minutes. Sprinkle with oregano. Drizzle toasted roll with olive oil.

Curried Butternut Squash Soup & Turkey Sandwich

1 1/2 cups butternut squash soup (such as Imagine Foods brand)
1/4 teaspoon curry powder
2 teaspoons Dijon mustard
2 slices whole-grain bread
2 ounces low-sodium deli turkey
Lettuce leaves
1 slice tomato

Heat soup and add curry powder. Spread mustard on bread; top with turkey, lettuce, and tomato.

Spinach, Bacon & Egg Salad

1 hard-boiled egg, coarsely chopped
3 slices cooked turkey bacon, crumbled
3 cups baby spinach
1/2 cup shredded carrot
2 tablespoons light ranch dressing
1 (4-ounce) pineapple cup with juice

Toss egg, bacon, spinach, carrot, and dressing. Serve with pineapple cup.

Thai Chicken Salad Sandwich

1 tablespoon peanut butter
3 tablespoons seasoned rice vinegar
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded carrot
1 tablespoon chopped fresh cilantro
2 ounces cooked chicken breast, diced
2 slices whole-grain bread
1/2 cup sliced cucumber

Whisk together peanut butter, 2 tablespoons rice vinegar, and crushed red pepper until smooth. Stir in carrot, cilantro, and chicken. Spread mixture on bread. Serve with cucumbers tossed with remaining vinegar.

Healthy Takeout Lunch

No time to cook? Choose one of these delicious grab-and-go options and you won't blow your diet.

Burger King
Veggie Burger (without mayo) and BK Fresh Apple Fries with Caramel Sauce (410 calories)

Large Chili and Side Salad with Light Classic Ranch (405 calories) or Small Chili and Value Menu French Fries (400 calories)

Grilled Chicken Breast, Mac & Cheese, and Green Beans (385 calories)

Your Dinner Choices

Steak Salad with Potato Croutons & Blue Cheese

1 medium potato, cut into cubes
Nonstick cooking spray
Salt and pepper to taste
3 1/2 ounces sirloin steak
3 cups chopped romaine lettuce
1 tablespoon blue cheese
2 tablespoons balsamic vinaigrette

Mist a baking sheet and potatoes with cooking spray; sprinkle with salt and pepper. Broil for 20 minutes, turning once. Grill steak until it reaches 160 degrees; cut it into strips. Top lettuce with potatoes, steak, cheese, and vinaigrette.

Buffalo Chicken Drumsticks & Classic Ranch Salad

3 skinless chicken drumsticks
3 tablespoons hot sauce
2 tablespoons trans fat-free margarine
1 cup chopped romaine lettuce
1/2 cup chopped celery
1/2 cup shredded carrot
1/2 cup grape tomatoes
1 1/2 tablespoons light ranch dressing

Bake, broil, or grill drumsticks until they reach 165 degrees. Mix hot sauce and margarine and spread it on cooked drumsticks. Toss lettuce, celery, carrot, and tomatoes with ranch dressing and serve on the side.

Turkey Burger & Oven Fries

1 medium potato, cut into slices
1 tablespoon chili powder
Salt to taste
Nonstick cooking spray
1 lean 4-ounce turkey burger
1 whole-grain hamburger bun
2 teaspoons ketchup
Lettuce leaves
Tomato slices
Black pepper to taste

Toss potatoes with chili powder and salt. Mist a baking sheet and tops of potatoes with cooking spray. Broil potatoes and burger on sheet for 20 minutes, turning once. (The burger should reach 165 degrees.) Serve burger with fries.

Moroccan Vegetable Stew with Cilantro-Yogurt Sauce

1/2 cup chopped yellow onion
1 garlic clove, minced
1/8 teaspoon each cumin, cinnamon, and curry powder
1 tablespoon olive oil
1/2 cup cauliflower florets
1/2 cup chopped carrot
2 cups vegetable broth
1/2 cup canned chickpeas, drained and rinsed
2 tablespoons raisins
1/4 cup low-fat plain yogurt
1 tablespoon chopped cilantro

Saute onion, garlic, and spices in oil for 1 to 2 minutes. Add cauliflower, carrot, and broth, bring to a boil, and simmer 10 minutes. Add chickpeas and raisins and simmer for 5 more minutes. Ladle stew into a bowl; mix yogurt and cilantro and place a dollop on top.

Adobo Pork Chop & Sweet Potato

1 lean boneless 6-ounce pork chop
Nonstick cooking spray
1 tablespoon adobo seasoning
1 medium sweet potato
1 tablespoon trans fat-free margarine
1/2 teaspoon cinnamon
1 cup broccoli florets

Mist pork chop with cooking spray and sprinkle with adobo seasoning. Grill or bake until chop reaches 160 degrees. Wash potato, loosely wrap it in a damp paper towel, place it on a plate, and microwave for 6 to 8 minutes, or until tender. Cut potato in half and top with margarine and cinnamon. Serve with pork chop and steamed broccoli.

Maple-Mustard Tofu with Herbed Rice and Vegetables

1 1/2 tablespoons maple syrup
1 1/2 tablespoons Dijon mustard
4 ounces firm tofu, pressed dry and cut into 1/2-inch slices
2 cups frozen stir-fry vegetables
Salt and pepper to taste
1 tablespoon chopped chives
1 tablespoon chopped basil
1 cup precooked brown rice

Mix syrup and mustard and brush on tofu. Grill or broil for about 5 minutes on each side. Steam veggies; sprinkle with salt and pepper. Stir herbs into warmed rice.

Healthy Takeout Dinners

No time to cook? Choose one of these delicious grab-and-go options and you won't blow your diet

Steak Tacos: 3 soft flour taco shells filled with steak, fajita vegetables, tomato salsa, and romaine lettuce (505 calories)

Olive Garden
Linguine alla Marinara (430 calories)

Boston Market
Roasted Turkey, Fresh Vegetable Stuffing, and Seasonal Fresh Fruit (400 calories)

Your Snack Choices

Each snack has about 150 calories. Eat two a day.

1 slice whole-grain bread with 2 teaspoons almond butter and 1 teaspoon raspberry jelly

1/2 ounce shaved Parmesan cheese and a medium apple, cut into slices

Chinese Five-Spice Dip with Pea Pods and Pita: Mix 1/4 cup Greek yogurt and 1/4 teaspoon Chinese five-spice blend. Serve with 1/2 cup pea pods and 1/2 whole-grain pita, sliced into triangles.

3 dried plums and 12 almonds

Chocolate-Covered Grapes: Melt 3/4 ounce dark chocolate and stir in 1/2 cup seedless grapes until coated. Place on waxed paper and refrigerate for 15 minutes, or until set.

Pear Parfait: Layer 1 small pear, chopped, with 1/2 cup low-fat cottage cheese. Sprinkle with nutmeg to taste.

5 whole-grain crackers and 2 teaspoons prepared pesto

1/2 cup warm apple cider and 25 pistachios

6-ounce low-fat vanilla yogurt with 1/4 cup pomegranate seeds

2-ounce Cran-Bran VitaMuffin and 1/2 cup skim milk

16-ounce Starbucks Skim Caramel Latte

4-ounce vanilla ice cream cup with 1 tablespoon chopped pecans

1/4 cup prepared guacamole and 1 cup bell pepper slices