BREAKFAST
Egg and Avocado on Toast
1 slice whole-wheat toast
1 egg, cooked sunny-side up
1/2 avocado, sliced
1/2 medium grapefruit (on the side)*
*Starting each meal with half a grapefruit helped adults in one study lose up to 10 pounds in 12 weeks without any other dietary changes.
Total: 380 calories
The Best Cereals For A Healthy Morning
SNACK
1/2 medium baked sweet potato*
1/4 cup plain nonfat yogurt
1 1/2 Tbsp chopped walnuts
* Low-glycemic foods such as sweet potatoes may contribute to a reduction in body fat.
Total: 157 calories
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LUNCH
Chicken Salad Wrap*
1 whole-wheat wrap
3 oz chicken breast, chopped
1 celery stalk, chopped
1/2 cup chopped apple
2 tsp olive oil
1 tsp Dijon mustard
3/4 cup baby spinach leaves
2 slices tomato
* Stuff your wrap with fruits and veggies. Their fiber content will fill you up for a minuscule number of calories. (Search: Health benefits of fiber)
Total: 379 calories
SNACK
1/2 cup plain nonfat yogurt*
1⁄3 cup cooked quinoa
2 tsp black currants
* Half a cup of yogurt has as much hunger-quashing protein as an egg.
Total: 145 calories
Bonus: The Cheapest Snacks for Health Nuts
INDULGE WITHOUT BULGE
Add: Coconut pudding. In a bowl, combine ¼ cup fat-free cottage cheese, 2 teaspoons coconut milk, 1 tablespoon shredded coconut, and 2 teaspoons chopped dried dates (93 calories).
Subtract: Reduce the walnuts in your morning snack to 4 teaspoons, and at dinner have only 1/4 cup ricotta (93 calories).
DINNER
Cheesy Veggie Pasta*
1/2 cup whole-wheat macaroni
1 cup crushed whole, peeled canned tomatoes
1/2 cup low-fat ricotta cheese
3/4 cup chopped spinach
1 cup zucchini wedges
2 tsp olive oil
Video: Perfect Pasta Portions
* Go meatless once a week. According to a study in The American Journal of Clinical Nutrition, eating less meat may help keep your weight in check.
Total: 439 calories
Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.
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