Your meal plan
Forget the cleanse: Lose weight, keep it off, and feel refreshed with these miracle meals designed by Jen Sacheck, Ph.D., coauthor of Thinner This Year. The plan follows the 50/20/20/10 guideline: 50 percent produce, 20 percent grains, 20 percent protein and 10 percent healthy fats.
Fruity Crepe Prepare a 3-egg-white omelet stuffed with ¼ cup each blueberries and sliced strawberries; top with ¼ teaspoon cinnamon. Serve with 1 slice whole-grain toast and 1 teaspoon all-fruit apple butter.
Mushroom Barley Soup Bring 2 cups vegetable stock and ½ cup barley to a boil. Sauté ½ cup mushrooms for 4 minutes over high heat in a drop of olive oil and add to broth with 2–3 chopped kale leaves. Simmer 10 minutes and serve.
Tropical Cod Cover 6-ounce cod fillet with mixture of 1 teaspoon canola oil, 1 teaspoon flaked coconut and ½ teaspoon ground almonds; bake 15 minutes at 350°F. Serve with black-bean mango salsa: ½ cup black beans with ¼ cup corn kernels and ¼ cup diced mango dressed with 1 tablespoon red wine vinegar and ½ tablespoon olive oil.
Secret Smoothie Combine 1 medium banana cut into chunks, 1 cup frozen or fresh blueberries, 1 handful baby spinach leaves, ½ cup cranberry or pomegranate juice and 3–4 ice cubes. Blend until smooth and serve.
Tuna, Avocado and Tomato Salad Toss 5 ounces chunk light tuna packed in water with ½ small cubed avocado, ⅛ teaspoon pepper, ½ tablespoon freshly chopped dill, 1 tablespoon crumbled feta cheese and juice of half a lemon. Scoop out a medium-size tomato to create a shell and stuff with tuna mixture. Serve with 1 cup red and green grapes.
Vegetable Stir-Fry Sauté 1 cup broccoli, 1 cup sliced white mushrooms and ½ cup shelled edamame with 1 tablespoon olive oil and 3 tablespoons tamari over medium heat. Serve with 1 cup steamed brown rice.
Sweet Grits Mix 1 cup yellow grits (or farina) with 1 teaspoon real maple syrup and 1 tablespoon raisins. Serve with ½ pink grapefruit.
Waldorf Lettuce Wraps Toss 4–6 ounces cooked cubed skinless chicken breast with ¼ cup low-fat plain yogurt, 1 tablespoon raisins, ½ cup diced apple and 1 tablespoon chopped walnuts. Fill 2 large romaine leaves with mixture and serve.
Asian-Inspired Chicken Slaw Shred 4–6 ounces cooked skinless chicken breast into a bowl. Toss with ½ cup thinly sliced red pepper, ½ cup shredded carrots, 1 cup shredded napa cabbage, 1 tablespoon chopped cashews and ¼ cup mandarin oranges, drained and rinsed. Mix 1 tablespoon low-sodium soy sauce, 1 tablespoon rice wine vinegar and ½ tablespoon toasted sesame seed oil; toss with slaw to coat and serve on top of ½ cup steamed brown rice.
Easy Oatmeal Heat up 1 cup oatmeal and top with ½ cup blueberries. Serve with 1 medium banana.
Curried Sweet Potato Bake a medium sweet potato for 45 minutes and top with ¼ cup nonor low-fat plain Greek yogurt, ½ teaspoon curry powder and 2 drops hot sauce. Drizzle with a squeeze of fresh lime juice and serve with a side of mixed greens.
Dill Salmon In a sauté pan, poach 4–6 ounces Alaskan wild-caught salmon with ½ cup veggie broth and ½ cup good dry white wine (the alcohol cooks off), 2 tablespoons fresh dill leaves and 3–4 whole peppercorns, uncovered, for about 10 to 12 minutes. Serve with 1½ cups roasted halved Brussels sprouts (toss with 1 teaspoon olive oil and roast at 425°F for about 20 minutes) and ½ cup brown rice.
Southwest Tofu Scramble Sauté ½ small onion, diced, in 1 teaspoon olive oil until just soft. Add 4 ounces light-firm or extra-firm tofu, crumbled, and ⅓ cup veggie salsa and cook for 2 to 3 minutes, until heated through; season with pepper and serve.
The Big Salad Toss 3 cups mixed baby greens with ¼ cup each shredded carrots, diced celery and chopped broccoli, 1 tablespoon dried cranberries, 1 ounce crumbled feta and 1 tablespoon chopped nuts of any kind; drizzle with ½ tablespoon olive oil.
Cauliflower-Millet Mash With tomato sauce (2 maincourse servings) Bring ½ cup millet and 2 cups cauliflower florets to a boil in 3 cups low-sodium chicken broth for about 12 minutes until millet looks fluffy. Remove from heat and let stand 12 to 15 minutes; then mash until airy. Top with ½ cup sugar-free tomato sauce. (One easy option: Simmer one 28-ounce can crushed tomatoes with 1 tablespoon Italian seasoning and 1 tablespoon capers in brine until heated through.)
SIP ON THESE
Flat or fizzy water with lemon
Unsweetened iced tea
Decaf green or black tea
ENJOY 2 SNACKS A DAY
Small apple; lowfat cheese stick
1 cup baby carrots; 3 tablespoons hummus
1 banana; 1 tablespoon peanut butter
23 raw almonds
¼ cup black beans, 1 tablespoon each salsa and cottage cheese and
⅓ cup diced avocado; 4 celery stalks
20 frozen grapes