Make friends with your swimsuit! This seven-day diet plan will shape you up by August — even if you have plenty of pounds to lose.
Note: Repeat meals plans (in any order) for the next five weeks. Be sure to take a multivitamin and a 250-400 mg calcium supplement daily. Water, diet soda, and coffee are allowed in unlimited quantities.
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
Ham-and-egg sandwich: Inside 1 split, toasted English muffin, layer 2 thin extra-lean ham slices (1 ounce) and 1 egg, fried or scrambled (in nonstick skillet coated with butter-flavor cooking spray).
4 ounces calcium-fortified orange or grapefruit juice
10 Pounds to Lose
1/2 grapefruit sprinkled with 1 teaspoon sugar
5 Pounds to Lose
1 pear
Lunch
15 Pounds to Lose
1 whole-wheat pita stuffed with 1/4 cup hummus, 3 slices tomato, 1 slice red onion and salad greens
1/2 cup calcium-fortified low-fat cottage cheese
1 apple
10 Pounds to Lose
4 vanilla wafers
5 Pounds to Lose
3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)
Dinner
15 Pounds to Lose
Honey-mustard chicken: 6 ounces roasted skinless chicken breast, sliced; drizzled with a mixture of 1 teaspoon Dijon mustard, 1 teaspoon honey and 1 teaspoon balsamic vinegar.
Toss 1 small tomato, diced; 1/2 cucumber, diced; 1/4 cup chopped onion; and 1/4 cup crumbled feta cheese. Sprinkle with 1/4 cup croutons and red wine vinegar.
10 Pounds to Lose
1 small (1 ounce) whole-grain roll
5 Pounds to Lose
1 small (1 ounce) whole-grain roll
1/2 cup canned pineapple, packed in juice
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
2 frozen low-fat waffles, toasted and topped with 1 1/2 tablespoons reduced-calorie pancake syrup and 1/3 cup sliced strawberries
1 cup fat-free milk
10 Pounds to Lose
1 tablespoon reduced-calorie syrup
1/4 cup blueberries
5 Pounds to Lose
1 tablespoon reduced-calorie syrup
2 slices crisp bacon
Lunch
15 Pounds to Lose
Chicken salad with pears: Dice 4 ounces cooked skinless chicken breast. Combine 1/4 small pear, diced; 1/4 cup sliced celery; 1 tablespoon plain fat-free yogurt; 1 teaspoon light mayonnaise; 1 teaspoon honey mustard; and 1/8 teaspoon ground ginger. Toss with chicken. Serve on salad greens.
5 reduced-fat Triscuits
5 ounces calcium-fortified orange juice mixed with seltzer
10 Pounds to Lose
2 cups raw vegetables
2 tablespoons reduced-fat dressing (50 calories per 2-tablespoon serving)
5 Pounds to Lose
1/3 cantaloupe, filled with 1/2 cup calcium-fortified low-fat cottage cheese
Dinner
15 Pounds to Lose
4 ounces broiled or grilled flank steak
Pasta-and-vegetable salad: Combine 2/3 cup cooked ziti; 1 small tomato, diced; 2/3 cup diced zucchini; 2 green onions, sliced; 2 teaspoons lemon juice; 1 teaspoon olive oil; salt and pepper to taste.
10 Pounds to Lose
1 1/4 cups mixed berries
5 Pounds to Lose
6 large shrimp with 1 1/2 tablespoons cocktail sauce
2/3 cup mixed berries
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
1 1/4 cups Cheerios topped with 1/2 banana, sliced
1 cup fat-free milk
10 Pounds to Lose
1/2 banana
5 Pounds to Lose
1/2 banana
1 tangerine
Lunch
15 Pounds to Lose
Salad Niçoise: Over 3 cups salad greens, arrange 4 ounces drained water-packed tuna; 1 tomato, cut into wedges; 3 slices red onion; 1 cup cooked green beans; and 3 small cooked potatoes (5 ounces), sliced. Drizzle with 1 tablespoon red wine vinegar and 1 1/2 teaspoons olive oil.
10 Pounds to Lose
6 black olives, sliced over salad
1 kiwifruit
5 Pounds to Lose
6 black olives, sliced over salad
1 cup light yogurt
Dinner
15 Pounds to Lose
Jamaican jerk pork: Coat 6-ounce boneless loin chop with a mixture of 1 teaspoon light soy sauce, 1 teaspoon Worcestershire sauce, 1/2 to 3/4 teaspoon Jamaican jerk seasoning and 1/4 teaspoon oil. Broil or grill, turning once, until pork loses pink color.
Curry rice: Add 1/2 teaspoon oil to 1-quart nonstick saucepan. Sauté 1/2 cup chopped tomato, 1/4 cup chopped onion and 1/2 teaspoon curry powder about 3 minutes. Add 1/2 cup water, 1/4 cup rice and 1/8 teaspoon pepper. Reduce heat to low, cover and cook until liquid is absorbed and rice is tender (about 20 minutes).
1/2 cup steamed spinach tossed with lemon juice
10 Pounds to Lose
1 frozen fruit-juice bar or 1 apple
5 Pounds to Lose
4 ounces low-fat rice pudding topped with 3 strawberries, sliced
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
3/4 cup frosted spoon-size shredded wheat cereal topped with 3/4 cup plain fat-free yogurt and 1 cup sliced strawberries or raspberries
10 Pounds to Lose
1/2 grapefruit sprinkled with 1 teaspoon sugar
5 Pounds to Lose
1 banana
Lunch
15 Pounds to Lose
Grilled cheese sandwich: Between 2 slices whole-grain bread, layer 1 1/2 ounces cheese, sliced; and 2 tomato slices.
Grill in nonstick skillet coated with butter-flavor cooking spray until golden on both sides.
1 cup health salad (coleslaw with vinaigrette dressing)
10 Pounds to Lose
1 cup vegetable soup (about 70 calories)
5 Pounds to Lose
2 slices crisp bacon (add to sandwich)
1 cup vegetable soup (about 70 calories)
Dinner
15 Pounds to Lose
Carrot-topped fish: Mix 1 carrot, shredded; 1 teaspoon olive oil; 1/2 teaspoon lemon juice to taste; 1/4 teaspoon dried dill; and salt and pepper. Spread over 7-ounce fillet of sole. Bake in preheated 450 degree oven until fish is opaque.
1 1/2 cups steamed green beans
3 small round potatoes (5 ounces), boiled, steamed or roasted
10 Pounds to Lose
1 frozen fruit-juice bar
5 Pounds to Lose
3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
Smoothie: In blender, combine 4 ounces fat-free milk, 4 ounces plain fat-free yogurt, 1/2 cup blueberries, 1/2 banana, 1 teaspoon honey and 4 ice cubes.
1/2 English muffin, toasted
10 Pounds to Lose
1/2 English muffin, toasted
5 Pounds to Lose
1/2 English muffin, toasted
2 teaspoons jam (spread on muffin halves)
Lunch
15 Pounds to Lose
3 cups baby spinach leaves topped with 1 cup canned three-bean salad (70 calories per 1/2 cup) and 1/4 cup crumbled feta cheese
1 whole-wheat pita bread
1/2 mango
10 Pounds to Lose
1/2 mango
5 Pounds to Lose
1/2 mango
1/2 cup calcium-fortified low-fat cottage cheese
Dinner
15 Pounds to Lose
Scallops with asparagus: Coat nonstick skillet with 1 teaspoon olive oil. Stir-fry 8 ounces sea scallops until opaque. Remove from pan. Add 5 ounces asparagus, cut into 1-inch pieces; 2 tablespoons orange juice; and 1 teaspoon light soy sauce. Cover and cook over low heat until asparagus are tender-crisp. Return scallops to pan and stir in 1/2 cup orange segments. Heat through. Serve over 3/4 cup cooked rice.
10 Pounds to Lose
4 vanilla wafers
5 Pounds to Lose
4 ounces low-fat rice pudding topped with 3 strawberries, sliced
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
1/2 cantaloupe topped with 3/4 cup calcium-fortified low-fat cottage cheese
1 slice toasted whole-wheat bread spread with 1 teaspoon jam
10 Pounds to Lose
2 tablespoons raisins (add to cottage cheese and cantaloupe)
5 Pounds to Lose
1 slice toasted whole-wheat bread spread with 1 teaspoon butter
Lunch
15 Pounds to Lose
Warm egg sandwich: In 1 teaspoon oil, cook 1/2 cup chopped onion until golden. Toss with 1 hard-cooked egg, mashed; 1/4 cup shredded carrot; and salt and pepper to taste. Spoon mixture into 1 whole-wheat pita; stuff with baby spinach leaves.
6 ounces light yogurt topped with 1 kiwifruit, sliced
10 Pounds to Lose
1 cup gazpacho or other vegetable soup (about 70 calories)
5 Pounds to Lose
1 cup gazpacho or other vegetable soup (about 70 calories)
1 frozen fruit-juice bar
Dinner
15 Pounds to Lose
Shrimp with pasta: Coat nonstick skillet with 1 teaspoon olive oil. Cook 1/2 cup chopped onion and 1 minced garlic clove for 3 minutes. Add 4 ounces large shrimp, cleaned and deveined; 1/2 cup chopped tomatoes; 1 tablespoon balsamic vinegar; 1/8 teaspoon crushed red pepper flakes; and salt to taste. Cover, simmer 3 minutes or until shrimp are opaque. Serve over 1 cup cooked spaghetti.
1 1/2 cups steamed broccoli sprinkled with 2 teaspoons Parmesan cheese
10 Pounds to Lose
1 1/4 cups melon cubes (any type)
5 Pounds to Lose
1-ounce slice Italian bread
1 cup melon cubes (any type)
The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.
Breakfast
15 Pounds to Lose
1 split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
1/2 mango, cut into chunks
10 Pounds to Lose
1/2 cup blueberries (mix with mango chunks)
5 Pounds to Lose
6 ounces light yogurt (mix with mango chunks)
Lunch
15 Pounds to Lose
Spread 1 tablespoon light mayonnaise on 2 slices whole-wheat bread. Between bread, layer 4 ounces turkey breast or extra-lean ham, thinly sliced; 2 tomato slices; lettuce; salt and pepper to taste.
1 cup fat-free milk or 6 ounces calcium-fortified orange juice
10 Pounds to Lose
8 baby carrots
2 tablespoons hummus (for dipping)
5 Pounds to Lose
8 baby carrots
2 tablespoons hummus (for dipping)
20 grapes
Dinner
15 Pounds to Lose
Grill or broil one hamburger (made from 5 ounces extra-lean ground beef). Arrange on bun with lettuce; tomato and onion slices; and 1 tablespoon ketchup.
Cut 1 zucchini into 1/4-inch slices; coat with cooking spray, sprinkle with dried oregano, salt and pepper. Grill or broil until golden, turning once.
10 Pounds to Lose
1 medium ear of corn
5 Pounds to Lose
1 medium ear of corn
1 dill pickle
1 large nectarine
Find this article at: http://www.goodhousekeeping.com/summer-slimdown-diet-plan
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