Cereal – 1 cup Cheerios (or 1 ounce of a similar cold cereal) with 1/2 cup non fat milk Lunch Sandwich – 1 whole wheat pita pocket stuffed with 1/2 skinless, boneless, grilled chicken breast, cubed; 1/2 small red or green pepper, chopped; 1/2 medium tomato, chopped; sliced red onion; lots of sprouts and chopped lettuce. Top with 2 tablespoons of your favorite nonfat dressing Snack Dinner Salmon – 3 ounces of grilled salmon (or 3 ounces of any fish suitable for grilling – tuna, swordfish, halibut, etc.) Total 1165 calories (including one 100 calorie snack) |
Waffles – 2 Aunt Jemima lowfat waffles (or substitute another brand where two waffles equal about 260 calories), toasted and topped with 1/4 cup lite syrup Lunch Soup – 1 cup Black Bean and Pumpkin Soup (or substitute any lowfat, 100 calorie per cup soup) Snack 2 Snacks –Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Fajita – Use our Chicken Fajita recipe or create your own fajita using: 1/2 skinless, boneless chicken breast sliced into thin strips, sliced onion, and green and red bell peppers. Cook ingredients in a nonstick skillet, lightly sprayed with vegetable oil. Prepare and add 1 serving of Lawry’s (or similar brand) Spices & Seasonings for Fajitas. Add cooked ingredients to a warm 8″ flour tortilla; top with chopped tomato and lettuce and 2 tablespoons of salsa. Roll up tortilla to enclose filling. Serve with rice. Total 1219 calories (including two 100 calories snacks) |
Yogurt – 8-ounces nonfat vanilla yogurt (about 100 calories) Lunch Bagel Sandwich – 3-ounce plain bagel spread with 2 tablespoons lowfat cream cheese and stuffed with sliced tomato, sliced cucumber, lettuce, sprouts and red onion Snack 1 Snack – Make a selection from our list of 100 calorie (approximately) snack foods Dinner Grilled Turkey Burger – made with 3-ounces of skinless, white meat only, ground turkey. Served on a small whole wheat roll with red onion rings, 2 tablespoons ketchup, mustard and 2 tablespoons relish. Total 1206 calories (including one 100 calorie snack) |
Bagel -1 small bagel (3 ounces), toasted and spread with 2 tablespoons lowfat cream cheese Lunch Rice and Bean Burrito – 1 8-inch flour tortilla stuffed with 1/3 cup cooked rice, 1/3 cup nonfat refried beans, shredded lettuce, chopped tomato and onion. Topped with 2 tablespoons of salsa. Snack 1 Snack – Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chilean Sea Bass – Marinate 4-ounces of Chilean sea bass in 1/2 cup of roasted garlic salsa (I use Trader Joe’s but any good salsa will work) for one hour. Cover with tin foil and cook for 45 minutes or until fish flakes. Total 1226 Calories (including one 100 calorie snack) |
Omelet – made with 1/2 cup egg substitute and 1 cup of mixed vegetables (i.e., green peppers, onions, tomatoes, mushrooms, etc.) Lunch Sandwich -Tyson’s Seasoned Lemon Herb Boneless Skinless Chicken Breast, grilled (or a plain grilled boneless, skinless chicken breast) between 2 slices of your favorite whole grain bread (about 1 ounce per slice) with 1 tablespoon of non fat mayonnaise, Dijon mustard, 2 slices of tomato and lots of lettuce! Snack 1 Snack –Make a selection from our list of 100 calorie (approximately) snack foods Dinner Baked potato – 1 large potato topped with 2-3 tablespoons of nonfat sour cream and 1 tablespoon chopped chives (or top with 2-3 tablespoons of your favorite barbeque sauce) Total 1208 Calories (including one 100 calorie snack) |
Cereal – 1 cup of Wheaties (or 1 ounce of a similar cold cereal) with 1/2 cup non fat milk Lunch Tuna Nosh – 3 ounces of light albacore tuna (packed in water), mixed with 2 tablespoons of nonfat mayonnaise, on 2 slices of whole grain bread (about 1 ounce per slice) with 1/4 cup sprouts, lettuce, 2 slices tomato and 2 slices red onion Snack 1 SnackMake a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Stir-Fry – Heat 1/2 teaspoon of vegetable oil in a large nonstick wok or skillet. Stir-fry 1/2 skinless, boneless chicken breast sliced into thin strips (4-5 minutes, stirring constantly), add 1/4 cup sliced onions, 1.5 cups of mixed vegetables (broccoli and cauliflower flowerettes, snow peas, carrots, bean sprouts). Cook until crisp-tender (about 2 minutes). Prepare and add 1 serving of Schilling’s (Lawry’s or similar brand or create your own) Stir-Fry Seasoning Blend. Cook 1 minute. Serve over cooked rice. Total 1244 Calories (including one 100 calorie snack) |
Egg -1 medium egg, poached Lunch Sandwich – 3 ounces white meat turkey (about 3 slices) on whole wheat bread (or similar whole grain bread) with 2 tablespoons cranberry sauce, 2 slices of tomato and as much lettuce as you like! Snack 1 Snack – Make a selection from our list of 100 calorie (approximately) snack foods Dinner Pasta – Use our Pasta and Salmon Salad recipe or create your own pasta and vegetable dish using: 1 cup of cooked pasta, 1.5 cups of cooked vegetables and 1 cup of a lowfat marinara sauce (about 100 calories per cup). Total 1195 Calories (including one 100 calorie snack) |
HOT – 7 Day Diet Resources:
1. The 7-day Diet Plan |
2. The 7-Day Color Diet |
3. The Carbohydrate Addict’s 7-Day Plan |
4. The 7-Day Hay Diet Plan |
5. 7-Day Detox Diet Plan |