Our 1,350-calorie-a-day diet features foods that are great at stopping that famished feeling. Plus, you’ll get 25 grams of slimming fiber a day. Just pick one breakfast, lunch, dinner, and snack each day. Stick to our diet and this workout plan for five weeks, and you’ll lose up to 15 pounds.
Best body secret: Stop hunger
“Researchers around the world say what really works is not just cutting calories but satisfying your hunger with the right kinds of foods,” says Health’s Frances Largeman-Roth, RD. In fact, women following a low-fat diet who were allowed to fill up on all the fruit and vegetables they wanted lost 23% more weight than women on a low-fat diet alone, a new study from the United Kingdom reports.
(choose one daily; 400 calories each)
Lean Green Smoothie
In a blender, combine 1 1/2 cups 1% low-fat milk, 1 chopped frozen banana, 1 cup baby spinach, 2 tablespoons old-fashioned rolled oats, 1 tablespoon ground flaxseed, and 1 teaspoon honey. Blend until smooth, and enjoy.
BLT Egg Sandwich
In a skillet coated with cooking spray, cook 1 whole egg and 2 slices turkey bacon. Place on a whole-grain English muffin with 2 Romaine lettuce leaves and 2 slices tomato; serve with an orange.
Smoked Salmon on Rye with an Apple
Spread 2 tablespoons 1/3-less-fat cream cheese on 2 pieces rye bread. Top with 1 ounce smoked salmon and 2 tablespoons chopped fresh chives; serve with an apple.
Spinach-Potato Scramble with Parmesan
In a skillet coated with 2 teaspoons olive oil, sauté 2 cups baby spinach and 1 cup shredded potato until golden and tender. Whisk together 1 whole egg and 2 egg whites; add to skillet. Top scramble with 2 tablespoons grated Parmesan cheese and a sprinkle of black pepper; serve with 1/2 cup grapes.
Toast with Marmalade-Walnut Breakfast Spread
Mix together 1/2 cup 2% low-fat cottage cheese, 2 teaspoons orange marmalade, 3 tablespoons chopped walnuts, and a dash of cinnamon. Serve on 2 pieces of whole-grain toast.
Breakfast on the go?
Grab one of these:
Starbucks: Protein Artisan Snack Plate
Jamba Juice: Apple Cinnamon Oatmeal
Dunkin’ Donuts: Egg White Veggie Flatbread
Lunch and Dinner
(choose two daily; 400 calories each)
Soup and a Whole-Grain Roll
Heat 1 1/2 cups canned reduced-sodium butternut squash or lentil soup. Combine 1 tablespoon balsamic vinegar and 1 teaspoon olive oil. Dip 1 whole-grain roll in vinaigrette; serve with soup.
Smoked Salmon Sushi
Wrap 3 nori (seaweed) sheets each with 3 tablespoons cooked brown rice, 2 tablespoons shredded cucumber, 2 tablespoons shredded carrots, 1 tablespoon diced peeled avocado, and 1/2 ounce smoked salmon. Drizzle with lower-sodium soy sauce; serve.
Chicken Cobb Salad
Toss 2 cups salad greens, 1/2 cup shredded carrots, 1/4 chopped peeled avocado, 1 sliced hard-cooked egg, 2 ounces baked or skinless rotisserie chicken, and 2 tablespoons balsamic vinaigrette.
Wild Salmon Plate
Mix 4 ounces canned salmon with 3 tablespoons chopped celery, 1 tablespoon lemon juice, 1 tablespoon chopped fresh chives, 1 teaspoon olive oil, and 1/4 teaspoon each of dried dill and black pepper. Serve with 10 whole-grain crackers and 1/2 cup each of cucumber slices and bell pepper slices.
Thai Tofu Sandwich
In a skillet coated with cooking spray, heat 1 (4-ounce) piece of tofu until golden (about 4 minutes on each side); brush with 1/2 teaspoon Sriracha (Thai chili-garlic sauce). Place tofu, 1/4 sliced peeled avocado, and 1/4 cup each of cucumber slices, shredded carrots, and fresh cilantro on a whole-grain roll; serve sandwich.
Steak Lettuce Wraps with Seasoned Home Fries
Preheat oven to 400°. Slice 1 small potato into fry shapes; toss with 1 teaspoon olive oil and 1 teaspoon chili powder. Roast on baking sheet until golden (about 30 minutes). Grill 1 (3-ounce) sirloin steak until desired degree of doneness; slice into thin strips. Fill 6 Romaine lettuce leaves with steak. Top with 1/2 cup thinly sliced red bell pepper; drizzle with 1 tablespoon balsamic vinaigrette.
Sweet Potato and Black Bean Tacos
Chop 1 small sweet potato into 1/2 -inch cubes. In a skillet coated with 1 teaspoon olive oil, sauté cubes, 1 minced garlic clove, and 1/4 teaspoon cumin for 15 minutes. Add 1/2 cup canned black beans, rinsed and drained; cook 5 more minutes. Fill 3 warm corn tortillas with bean-and-potato mixture, 1 tablespoon salsa, and 1 tablespoon chopped fresh cilantro.
Chicken with Greek Potatoes
Preheat oven to 400°. Coat a baking sheet and 1 (3-ounce) chicken breast with cooking spray; bake 30 minutes or until done. Chop 1 small potato into 1-inch cubes; toss with 2 cups broccoli spears, 2 teaspoons olive oil, and salt and pepper to taste. Roast 30 minutes. Mix vegetables with 2 tablespoons crumbled feta cheese and 1 tablespoon red wine vinegar; serve with chicken.
Gnocchi with Arugula and Walnuts
Cook 3/4 cup whole-wheat potato gnocchi in boiling water for 3–4 minutes; drain. Toss with 2 teaspoons olive oil, 1 tablespoon red wine vinegar, 2 cups fresh arugula, and 3 tablespoons chopped walnuts; sprinkle with salt and pepper to taste
Scallops with Spinach and Bacon Salad
In a skillet coated with 1 teaspoon olive oil, cook 6 scallops over medium-high heat until done (about 3 minutes on each side); sprinkle with salt and pepper to taste. Toss 2 1/2 cups spinach, 1/2 cup halved cherry tomatoes, 2 slices crumbled cooked turkey bacon, and 2 tablespoons balsamic vinaigrette; top salad with scallops.
Lunch or dinner on the go?
Grab one of these:
Sushi: 1 spicy salmon roll and 1 cup miso soup
Salad Bar: 3 cups assorted chopped vegetables, 1 sliced hard-cooked egg, 1 cup beans, 2 tablespoons chopped nuts, and 2 tablespoons vinaigrette
Panera Bread: 1/2 Veggie Sandwich and (8-ounce) Low-Fat Black Bean Soup.
Chipotle: Black Bean Salad Bowl (lettuce, rice, black beans, tomato salsa, guacamole)
Wendy’s: Small Chili and 1/2 Baked Potato
Cosi: Mediterranean Shrimp Salad
(choose one daily; 150 calories each)
1 cup edamame (in pods)
4 sticks celery and 11/2 tablespoons almond butter
1 cup broccoli florets or baby carrots dipped in 4 tablespoons tzatziki sauce
4 tablespoons low-fat bean dip and 8 tortilla chips
(choose one daily; 150 calories each)
Quick Apple Crisp
Chop 1 apple; microwave in a vented bowl for 3 minutes; top with 2 tablespoons granola.
German Chocolate Yogurt Parfait
Mix 1/2 cup plain 2% reduced-fat Greek yogurt with 2 teaspoons each of unsweetened cocoa powder and honey; top with 2 teaspoons each chopped pecans and shredded coconut.
Mix 1/2 cup plain 2% reduced-fat Greek yogurt, 1/2 cup canned pumpkin, and 1 tablespoon honey; top with cinnamon.
Chocolate Nut Bark
Melt 2 tablespoons semisweet chocolate chips; pour chocolate on parchment paper. Sprinkle with 1 tablespoon chopped nuts; refrigerate 10 minutes until set.