Eat more, weigh less
Follow this 1,400-calorie-a-day plan for seven days (include moderate exercise) to drop up to 5 pounds.Breakfast
(400 calories; choose 1 daily)
Berry Parfait and English Muffin
Top 4 ounces low-fat blueberry yogurt with 1 tablespoon low-fat granola and 1/2 cup strawberries, sliced. Repeat yogurt and granola layers, finishing with 1/2 cup raspberries. Serve with 1/2 whole-wheat English muffin topped with 2 teaspoons peanut butter.
Cranberry Oatmeal
Add 1 1/3 cups fat-free milk to 2 packets instant oatmeal and cook according to package directions. Mix in 2 tablespoons dried cranberries and 1 tablespoon chopped walnuts.Sunrise Waffles
Top 2 toasted whole-wheat waffles with 1 tablespoon maple syrup and 1 small banana, sliced. Enjoy with 1 cup fat-free milk.
Lunch and/or Dinner
(500 calories; choose 1 for each meal)Bean Tortilla With Gazpacho
Top one 2-ounce wheat tortilla with 1/2 cup fat-free refried beans, a sprinkling of shredded lettuce, chopped tomato, salsa, 2 tablespoons shredded reduced-fat cheddar cheese, and 1/4 avocado, sliced. Serve with 1 cup ready-made gazpacho and a 1-ounce piece of dark chocolate.
Tilapia With Rice Pilaf
Warm 1 teaspoon olive oil in a sauté pan over medium-high heat. Season a 3-ounce tilapia fillet with a dash each of salt and black pepper. Place in pan and cook until fish flakes easily with a fork (about 2 to 3 minutes per side). Prepare 1/2 cup rice pilaf (prepared from box or from scratch) and 1/2 cup steamed sugar snap peas. Serve with 1 medium baked apple, topped with a dash of cinnamon and 1 teaspoon brown sugar, served with 1/3 cup low-fat vanilla ice cream.
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