The recommendation of nutritionists to get around 1,400 calories per day, requires being stick to the features foods that are great at stopping that starving feeling. In addition, you’ll get 25 grams of slimming fiber daily, by picking your usual meals (breakfast, lunch, dinner, and snack) each day. By following the diet bellow, you should expect to lose at least 15 pounds.
What to eat? Here is a 5 – Week plan:
Breakfast – 400 calories each
- Lean Green Smoothie
Mix 1 1/2 cups 1% low-fat milk, 1 cup baby spinach, 1 chopped frozen banana, 1 teaspoon honey, 1 tablespoon ground flaxseed and 2 tablespoons old-fashioned rolled oats and blend them until smooth, and enjoy.
- BLT Egg Sandwich
In a pan glazed with a little oil or cooking spray, cook 2 slices turkey bacon and 1 whole egg. Put them on a whole-grain English muffin and add 2 slices tomato and 2 Romaine lettuce leaves.
You can serve it with an orange.
- Smoked Salmon on Rye with an Apple
On spread pieces of rye bread with 1/3-less-fat cream cheese place, 1 ounce smoked salmon and 2 tablespoons chopped fresh chives
Serve it with an apple.
- Spinach-Potato Scramble with Parmesan
In a pan glazed with 2 teaspoons olive oil, sauté 1 cup shredded potato and 2 cups baby spinach until golden and tender. Whisk together 2 egg whites and 1 whole egg and add to the mixture. Sprinkle it with black pepper and top with 2 tablespoons grated Parmesan cheese
You can serve it with 1/2 cup grapes.
- Toast with Marmalade-Walnut Breakfast Spread
Combine 1/2 cup 2% low-fat cottage cheese, 3 tablespoons chopped walnuts, 2 teaspoons orange marmalade and a dash of cinnamon.
Can be served on 2 pieces of whole-grain toast.
- Breakfast on the go?
- Dunkin’ Donuts: Egg White Veggie Flatbread
- Jamba Juice: Apple Cinnamon Oatmeal
- Starbucks: Protein Artisan Snack Plate
II Lunch and Dinner – 400 calories each
- Soup and a Whole-Grain Roll
Heat 1 1/2 cups lentil soup or canned reduced-sodium butternut squash. Mix 1 teaspoon olive oil and 1 tablespoon balsamic vinegar.
Serve with soup 1 whole-grain roll dipped in vinaigrette;.
- Smoked Salmon Sushi
Prepare sushi by wrapping 3 nori (seaweed) sheets each with 3 tablespoons cooked brown rice, 1/2 ounce smoked salmon, 2 tablespoons shredded carrots, 2 tablespoons shredded cucumber and 1 tablespoon diced peeled avocado.
Drizzle it with lower-sodium soy sauce and serve.
- Chicken Cobb Salad
Mix 2 cups salad greens, 1/4 chopped peeled the avocado, 1/2 cup shredded carrots, 2 ounces baked or skinless rotisserie chicken, 1 sliced hard-cooked egg, and 2 tablespoons balsamic vinaigrette.
- Wild Salmon Plate
Combine 4 ounces canned salmon with 1 tablespoon lemon juice, 3 tablespoons chopped celery, 1 teaspoon olive oil, 1 tablespoon chopped fresh chives and 1/4 teaspoon each of black pepper and dried dill.
It is served with 10 whole-grain crackers and 1/2 cup each of bell pepper slices and cucumber slices.
- Thai Tofu Sandwich
Heat 1 (4-ounce) piece of tofu in a pan, coated with cooking spray, until golden (about 4 minutes on each side) and brush with 1/2 teaspoon Sriracha (Thai chili-garlic sauce).
Serve on a whole-grain roll, with 1/4 sliced peeled avocado, shredded carrots, 1/4 cup each of cucumber slices and fresh cilantro.
- Steak Lettuce Wraps with Seasoned Home Fries
Grill 1 (3-ounce) sirloin steak to the desired degree of doneness and slice it into thin strips.
Roast on baking sheet a slice of small potato into fry shapes, tossed with 1 teaspoon chilli powder and 1 teaspoon olive oil, until golden (about 30 minutes).
Serve with Romaine lettuce leaves topped with 1/2 cup thinly sliced red bell pepper and drizzled with 1 tablespoon balsamic vinaigrette.
- Sweet Potato and Black Bean Tacos
In a pan coated with 1 teaspoon olive oil, sauté cubes of 1 small sweet potato, 1 minced garlic clove, and 1/4 teaspoon cumin for 15 minutes, then add 1/2 cup canned black beans and cook 5 more minutes.
Serve with 3 warm corn tortillas filled with the bean-and-potato mixture, 1 tablespoon chopped fresh cilantro and 1 tablespoon salsa.
- Chicken with Greek Potatoes
Preheat oven to. Bake 1 (3-ounce) chicken breast on a coated baking sheet with cooking spray about 30 minutes (or until done) at a temperature of 400° F.
Toss chopped potato cubes with 2 teaspoons olive oil, 2 cups broccoli spears, and salt and pepper to taste. Roast tossed potato about 30 minutes.
Prepare a mixture of vegetables, 2 tablespoons crumbled feta cheese and 1 tablespoon red wine vinegar and serve with chicken.
- Gnocchi with Arugula and Walnuts
In boiling water cook 3/4 cup whole-wheat potato gnocchi for 3–4 minutes, drain them and toss with 2 teaspoons olive oil, 2 cups fresh arugula, 1 tablespoon red wine vinegar, and 3 tablespoons chopped walnuts
Serve them sprinkled with salt and pepper to taste
- Scallops with Spinach and Bacon Salad
Cook 6 scallops over medium-high heat in a pan coated with 1 teaspoon olive oil until done (about 3 minutes on each side). Sprinkle cooked scallops with salt and pepper to taste.
Toss 2 1/2 cups spinach, 2 slices crumbled cooked turkey bacon, 1/2 cup halved cherry tomatoes, and 2 tablespoons balsamic vinaigrette and top the salad with scallops.
- Lunch or dinner on the go?
Salad Bar: 3 cups assorted chopped vegetables, 1 sliced hard-cooked egg, 1 cup beans, 2 tablespoons chopped nuts, and 2 tablespoons vinaigrette
Sushi: 1 cup miso soup 1 spicy salmon roll and
Panera Bread: 1/2 Veggie Sandwich and (8-ounce) Low-Fat Black Bean Soup.
Wendy’s: Small Chili and 1/2 Baked Potato
Cosi: Mediterranean Shrimp Salad
Chipotle: Black Bean Salad Bowl (lettuce, black beans, rice, guacamole tomato salsa,)
- – Snacks – 150 calories each
- 45 pistachios
- 4 sticks celery and 11/2 tablespoons almond butter
- 1 cup edamame (in pods)
- 4 tablespoons low-fat bean dip and 8 tortilla chips
- 1 cup broccoli florets or baby carrots dipped in 4 tablespoons tzatziki sauce
- Treats – 150 calories each
– Quick Apple Crisp
Microwave in a vented bowl for 3 minutes 1 chopped apple and top it with 2 tablespoons granola.
– German Chocolate Yogurt Parfait
Mix 2 teaspoons each of unsweetened cocoa powder, honey and 1/2 cup plain 2% reduced-fat Greek yogurt with
Serve it topped with 2 teaspoons each chopped pecans and shredded coconut.
- Pumpkin Mousse
Mix 1/2 cup canned pumpkin, 1/2 cup plain 2% reduced-fat Greek yogurt and 1 tablespoon honey;
Serve it topped with cinnamon.
Chocolate Nut Bark
Melt 2 tablespoons semisweet chocolate chips and pour it on parchment paper. Sprinkle the chocolate with 1 tablespoon chopped nuts and refrigerate it 10 minutes until set.