Diet-Day Meal Plan Eat about 1,400 calories a day for two weeks, following a meal plan like the one below. Vary the sources of lean proteins and complex carbohydrates, but maintain the general nutrient breakdown of calories, protein, carbohydrates and fat. Then eat more for two weeks, keeping your intake moderate and focusing on nutrient-dense foods, to let your metabolism return to normal before cutting calories again.
Breakfast 1 cup nonfat yogurt with 1/2 cup berries 1 cup cooked oatmeal Coffee Water
Snack #1 Orange Water
Lunch Sandwich: 3 oz. chicken breast, sliced 2 slices whole-wheat bread 1 Tbsp. mustard Half tomato, sliced Green salad with 1 tsp. olive oil 1 tsp. vinegar Water
Snack #2 Protein shake
Dinner 5 oz. halibut steak, grilled 1 cup cooked vegetables (carrots, broccoli and cauliflower) with 1/2 cup tomato sauce 1 small sweet potato with 1 tsp. healthy margarine Water
Snack #3 1 cup low-fat milk Water
DAILY TOTALS: 1,452 calories, 120 g protein, 180 g carbohydrate, 28 g fat.
Higher-Calorie Meal Plan
Breakfast 1/2 cup EggBeaters, scrambled with chives in nonstick pan English muffin, toasted, with 1 tsp. low-sugar fruit spread 2 kiwifruit Water
Snack #1 1 cup nonfat, sugar-free yogurt with 1/2 cup blueberries
Lunch Sandwich: 2 slices whole-wheat bread 3 oz. lean deli roast beef 1 Tbsp. mustard 1 Tbsp. low-fat mayonnaise Salad: 1 cup mixed greens 1 tomato, chopped 2 Tbsp. fat-free salad dressing 1/2 cup prepared tabouli Water
Snack #2 Meal-replacement bar (40/30/30, about 200 calories) 1 cup nonfat milk 1 apple
Dinner Stir-fry: 1 cup cooked brown rice 3.5 oz. fish 1/2 cup green beans 1/2 cup carrot, sliced diagonally 1/2 cup red or green bell pepper strips 1/2 cup sliced onion 1 Tbsp. peanut oil 2 Tbsp. soy or teriyaki sauce (or to taste) 1 sweet potato, baked Water
Snack #3 Fruit smoothie: 1 cup nonfat milk 6 oz. orange juice 1 banana 1 scoop protein powder flavorings to taste (blend with 2 ice cubes)
DAILY TOTALS: 2,298 calories, 146 g protein, 352 g carbohydrate, 34 g fat.
