5 Weeks to Your Best Body Ever: What to Eat

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5 Weeks to Your Best Body Ever: What to Eat

Easy-to-stick-to diet 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. • Breakfast • Lunch and Dinner • Snacks • Treats Best body secret: Stop hunger "Researchers around the world say what really works is not just cutting calories but satisfying...

Challenge Steps

Breakfast (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.

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.

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.

Snacks (choose one daily; 150 calories each) 45 pistachios 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

Treats (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. Pumpkin Mousse 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.

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