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Lose 20 Pounds Fast
Here's a menu for the first week of our Lose 20 Pounds Fast Diet. For the rest of the program, consume 1,200 calories a day plus calorie-free beverages as desired and take a multivitamin.
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce 1 stick part-skim mozzarella string cheese 2 kiwis
4 ounces broiled flounder or sole 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden 1 cup cooked couscous 1 cup steamed broccoli 1 fat-free pudding cup
Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk 1/2 English muffin spread with 1 teaspoon light margarine
1 cup vegetarian vegetable soup 1 veggie burger in a mini whole wheat pita with lettuce and salsa 6 ounces light yogurt 15 grapes
Cottage Cheese w/ fruit
BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill 1/2 cup vegetarian baked beans 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
4 ounces steamed shrimp 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream 3 cups spinach, steamed 1 low-fat frozen fudge bar
1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High. 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
1 cup tomato soup Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce 1 cup raw veggies
3 ounces poached salmon Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing 3/4 cup cooked brown rice 1/2 cup pineapple chunks in juice No more than 30 calories per 2 tablespoons of dressing
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High. 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections Cucumber spears
Cottage cheese w/ fruit
# 3 ounces roasted pork tenderloin # 1 cup baked acorn squash, mashed with a pinch of cinnamon # 2 to 3 cups salad greens with 2 tablespoons fat-free dressing # 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries No more than 30 calories per 2 tablespoons of dressing
1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana 8 ounces fat-free milk
Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices 10 baby carrots 6 ounces light yogurt mixed with 1/2 banana
Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through. 3 cups spinach, steamed 1 medium apple
1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg 1 grapefruit
Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens. 1 mini whole wheat pita
Cottage cheese w/ fruit
3 ounces broiled or grilled flank steak 1 baked sweet potato with 1 teaspoon light margarine 1 cup steamed zucchini 1/2 cup pineapple chunks in juice
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6, August, 2009
Lose 20 Pounds Fast
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