Best Fruit Diet Plan for Weight Loss
If you've given up on deprivation diets, Prevention's Ultimate Diet 7-Day Eating Plan is your rescue party.
We're not talking steamed tofu here. Think Strawberry-Banana Stuffed French Toast for breakfast—or anytime. Hearty One-Pot Chicken Potpie for lunch or dinner. Creamy Enlightened Seafood Newburg for a dinner party.
You can even indulge in a rich dessert and still come in way under your current calorie count, which, if you're the average American woman, is about 2,300 a day. That's too many, say experts. Our eating plan adds up to about 1,700 calories a day (tack on an extra 250 or so for beverages). But it's easy to customize, whether you're 5-foot-10 and active or 5-foot-3 and overweight.
The key is determining how many calories you really need. Then, using the tips with each day's menu, adapt the menu to your specifications. Prevention recommends cutting 500 calories a day, which will yield a healthy weight loss of 1 pound a week. With these menus, it will be painless.
DAY 1
Breakfast
2 poached omega-3-enriched eggs
1 slice whole wheat toast or 1/2 whole wheat bagel with 1 tsp butter or 2 tsp trans-free canola-based spread
1/2 grapefruit
Lunch
1 Chicken-Cranberry Sandwich
Mixed-green salad with 2 Tbsp olive oil vinaigrette
Afternoon snack
2 Tbsp peanut butter
6 sm (about 1 oz) trans-free whole wheat crackers
1 sliced apple
Dinner
Pan-seared salmon fillet (about 4 oz cooked; slightly larger than a deck of cards)
1 c broccoli rabe cooked with olive oil, cracked red pepper, and garlic
3/4 c wild or brown rice pilaf
Dessert or evening snack
1/2 c fresh raspberries or other seasonal berry
1/2 c low-fat plain or vanilla yogurt
Nutritional Info:
Calories: 1,679, Protein: 104 g, Carbohydrates: 179 g, Fat: 68 g, Saturated fat: 15 g, Cholesterol: 551 mg, Fiber: 34 g, Sodium: 1,586 mg
Slim tips:
To slash 500 calories: reduce lunch sandwich from a whole to a half cut one snack
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DAY 2
Breakfast
1 c whole grain cereal (hot or cold)
1 c 1% milk
1/2 banana
1/4 c dried fruit, such as raisins
Lunch
1 tuna salad sandwich on whole wheat bread
1 c Soup for All Seasons
Afternoon snack
Mini quesadilla with salsa: corn or whole wheat tortilla (8" diameter) filled with reduced-fat Cheddar (1/3 c shredded) and black beans (1/3 c), folded in half, and heated in a nonstick skillet
Dinner
Caesar salad topped with 3 oz grilled or sautéed chicken breast strips or shrimp with 2 Tbsp Caesar dressing
Dessert or evening snack
1/2 c low-fat frozen yogurt topped with 1/3 cup low-fat granola and blueberries
Nutritional Info:
Calories: 1,706, Protein: 93 g, Carbohydrates: 225 g, Fat: 54 g, Saturated fat: 12 g, Cholesterol: 132 mg, Fiber: 34 g, Sodium: 2,250 mg
Slim tips: To slash 500 calories: reduce lunch quesadilla from a whole to a half cut one snack
DAY 3
Breakfast
1 serving Strawberry-Banana Stuffed French Toast
2 Tbsp maple syrup
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
1 1/2 c steamed or stir-fried mixed vegetables
1 c brown rice
Afternoon snack
1.5 oz (about 10) baked tortilla chips
2 Tbsp black bean dip
1/4 c salsa
Dinner
4 oz chopped-sirloin beef patty, served open-faced on whole grain roll
1 oz reduced-fat Cheddar cheese to melt on top
Tomato salad with red onion and fresh basil, and 1 Tbsp oil-and-vinegar dressing
Dessert or evening snack
1 med baked apple with 1 Tbsp honey and 2 Tbsp toasted walnuts
Nutritional Info:
Calories: 1,738, Protein: 64 g, Carbohydrates: 251 g, Fat: 57 g, Cholesterol: 232 mg, Fiber: 25 g, Sodium: 1,137 mg
Slim tips:
To slash 500 calories: omit maple syrup at breakfast, omit cheese from burger, skip walnut topping on baked apple
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DAY 4
Breakfast
2-oz banana bran muffin, about the size of a peach
1/2 c fresh berries (blueberries, blackberries, raspberries, or strawberries)
1/2 c low-fat plain or vanilla yogurt
Lunch
1 slice pizza (regular size-about 4 oz-from pizzeria)
Tossed salad with lettuce, tomato, and shredded vegetables, with 2 Tbsp olive oil vinaigrette
Afternoon snack
1 peach
1 sm handful of almonds (about 1/4 c)
Dinner
1 serving Enlightened Seafood Newburg
1 c mixed-grain pilaf
Dessert or evening snack
2 sm oatmeal-raisin cookies
Nutritional Info:
Calories: 1,698, Protein: 79 g, Carbohydrates: 218 g, Fat: 61 g, Saturated fat: 15 g, Cholesterol: 244 mg, Fiber: 16 g, Sodium: 1,923 mg
Slim tips:
To slash 500 calories: reduce almonds (afternoon snack) to 2 Tbsp skip evening snack
DAY 5
Breakfast
1 c oatmeal topped with 2 Tbsp toasted wheat germ
2 Tbsp raisins or dried cranberries
1/2 banana
1/2 c 1% milk
Lunch
1 c tomato soup
Grilled cheese (2 oz reduced-fat American cheese) with tomato on whole grain bread
Afternoon snack
1 c black bean soup
5 sm trans-free whole grain crackers
Dinner
1 serving One-Pot Chicken Potpie
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Dessert or evening snack
1 serving Parfait Presto
Nutritional Info:
Calories: 1,584, Protein: 84 g, Carbohydrates: 247 g, Fat: 38 g, Saturated fat: 10 g, Cholesterol: 97 mg, Fiber: 37 g, Sodium: 2,318 mg
Slim tips:
To slash 500 calories: reduce lunch sandwich from a whole to a half reduce breakfast oatmeal to 1/2 c with 1 Tbsp wheat germ and 1 Tbsp rasins or dried cranberries
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DAY 6
Breakfast
1 slice vegetable (zucchini, pepper, asparagus, mushroom) frittata (4-5 oz)
1 slice whole grain toast with 1 tsp butter or 2 tsp trans-free canola-based spread
Lunch
1 (5-oz) bone-in barbecue chicken breast
3/4 c cabbage and carrot coleslaw
1 sm piece cornbread (about 2 oz)
Afternoon snack
1/3 cantaloupe
Dinner
1 serving Fusilli with Mushrooms and Swiss Chard
Baby greens tossed with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Dessert or evening snack
1 serving homemade apple crisp topped with 1/2 c low-fat vanilla frozen yogurt and 2 Tbsp toasted walnuts
Nutritional Info:
Calories: 1,776, Protein: 71 g, Carbohydrates: 217 g, Fat: 75 g, Saturated fat: 13 g, Cholesterol: 342 mg, Fiber: 27 g, Sodium: 1,209 mg
Slim tips:
To slash 500 calories: omit cornbread from lunch, omit frozen yogurt and walnut topping on apple crisp
DAY 7
Breakfast
2 whole grain waffles
3 Tbsp maple syrup
1/2 c fresh or frozen (thawed) berries
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
1 serving Barley, Butternut, and Black Bean Salad
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Afternoon snack
1 oz each reduced-fat Havarti and Cheddar cheeses
1 serving Candied Spiced Nuts
Dinner
1 (6-oz) bone-in pork chop
1/3 c applesauce or chutney
1 sm baked sweet potato
1/2 c braised red cabbage
Dessert or evening snack
1/2 c rice pudding
Nutritional Info:
Calories: 1,670, Protein: 76 g, Carbohydrates: 219 g, Fat: 61 g, Saturated fat: 13 g, Cholesterol: 166 mg, Fiber: 25 g, Sodium: 1,479 mg
Slim tips:
To slash 500 calories: omit maple syrup, cut one snack
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10 HEALTHY QUICK TIPS
1. Omega-3-enriched eggs cost more, but two of them offer almost half of the protective fatty acids as found in 3 oz of cooked salmon.
2. Buy whole melons—not precut. Once the flesh is exposed to light, it loses its nutrients.
3. To crisp lackluster lettuce, stash the washed and dried leaves in the freezer for 2 to 3 minutes.
4. Substitute ground turkey or finely chopped salmon for beef to cut fat in burgers.
5. To make your own low-fat tortilla chips, cut 5 tortillas into eighths to make 40 wedges. Arrange on baking sheets, coat with cooking spray, and sprinkle with 1/2 tsp each salt and chili powder. Bake at 350ºF until crisp, about 10 minutes.
6. Pizza packs protective lycopene and just the right amount of olive oil to boost absorption.
7. Substitute calorie-free brewed tea for one-third of the oil in dressings to cut the acidity of vinegar.
8. For maximum beta-carotene, choose sweet potatoes with the brightest skins.
9. Bean soup is healthful, but some restaurants use pork fat in the base; be sure to ask.
10. Boost coleslaw's flavor by tossing in grated lemon peel or juice.
Laura Pensiero, RD Laura Pensiero, RD, is a nutrition educator, French Culinary Institute graduate, and owner of Gigi Trattoria in New York.
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Best Fruit Diet Plan for Weight Loss
Source: https://www.prevention.com/weight-loss/diets/a20461673/weight-loss-diet-plan-0/
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