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The Fat-Fighting Foods Diet Plan


Low-Calorie Recipes

Our healthy, delicious, and simple dishes will help you slim and trim while keeping you satisfied. Mix and match the meals and snacks on these pages for a total of 1,500 calories a day. Pair them with our Firm and Burn Workout and you'll shed 10 pounds in just one month.

Low-Cal Meals

300-Calorie Breakfast Recipes

400-Calorie Lunch Recipes

500-Calorie Dinner Recipes

Healthy Takeout Options


  • Chipotle Burrito Bowl with steak, cilantro-lime rice, romaine lettuce, red tomatillo salsa, and fajita vegetables (385 calories)
  • Dunkin' Donuts Ham & Cheese Flatbread and a small Vanilla Lite Latte (400 calories)
  • McDonald's Premium Southwest Salad with Grilled Chicken, 1 1/2 tablespoons Newman's Own Low-Fat Balsamic Vinaigrette, and Apple Dippers (360 calories)
  • Subway 6-Inch Turkey Breast sandwich on nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, cucumbers, banana peppers, jalapenos, and 2 teaspoons mustard with a side of Vegetable Beef Soup (390 calories)


  • Applebee's Teriyaki Shrimp Pasta and seasonal vegetables (490 calories)
  • Chili's Chicken Fajitas with a cup of broccoli-cheese soup (470 calories)
  • Olive Garden Herb-Grilled Salmon (510 calories)
  • Red Lobster Rock Lobster Tail and a garden salad with 3 tablespoons balsamic vinaigrette paired with fresh asparagus and a signature biscuit (470 calories)

The Firm-and-Burn Workout to Lose 10 Pounds

Low-Calorie Snacks

Each snack has about 150 calories; eat two a day.

  • 2 dried figs and 1/2 ounce cheddar
  • 2 Nature Valley Dark Chocolate Granola Thins
  • 1 Yoplait Whips! yogurt, frozen
  • 1 strawberry milkshake made with 8 ounces plain soy milk blended with 3 frozen strawberries
  • 2 Wasa Crispbreads with 1 tablespoon goat cheese and a drizzle of honey
  • 15 pistachios and 1 skinny vanilla latte (no sugar)
  • 1/2 whole wheat pita with 2 tablespoons roasted red pepper hummus
  • 1/2 banana rolled in melted chocolate chips and finely chopped peanuts and then frozen
  • 1 Skinny Cow Chocolate Peanut Butter sandwich
  • 10 baby carrots dipped in 2 tablespoons light ranch dressing
  • 1 piece low-fat string cheese and 1 small pear
  • 21 raw almonds
  • 3 cups air-popped popcorn tossed with 2 tablespoons Parmesan
  • 7 Hershey's Kisses Special Dark Chocolate candies

Originally published in FITNESS magazine, January 2012.