An Easy 6-Day Plan To Lose 10 Pounds

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

SNACKS, SWEETS AND TREATS!

150 CALORIES PER SERVING

•6-oz container 0% fat fruit-flavored Greek yogurt

•45 pistachios

•6-oz glass wine

•½ pear + two 1″ Brie cubes

•Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta

•1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers

•1 sliced bell pepper + ¼ cup hummus

•12 oz beer

•½ banana + 1 Tbsp peanut butter

•¾ cup light chocolate ice cream

•4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder

•12 oz nonfat latte; 1 Oreo

•1 mini cinnamon raisin bagel + 1 Tbsp soy butter

•½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

•1.14-oz bag of pretzel M&M’s

CHEAT DAY!

You’ve made smart choices six days in a raw—now it’s time to indulge a little. On the seventh day (or another day you choose), relax the rules and do one of the following:

•Add a third treat or snack from the “Snacks, Sweets & Treats” list above.

•Follow the slim-down plan for breakfast and lunch, skip the snacks, and eat whatever you want for dinner.

•Forgo the snacks and have dessert after dinner.

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