Seven-Day Food Plan
Breakfast options: Day 1 Oatmeal and fruit: 1 serving of oatmeal (½ cup dry oatmeal) prepared with water, 3 tablespoons of raisins, or 1 banana, or 1½ cups of berries or melon—mixed with 1 tablespoon of ground flaxseeds—plus 1 slice of whole-wheat bread, toasted and topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control). Day 2 Cereal/milk/fruit: 1 cup high-fiber cereal (any brand that provides 5+ grams fiber and 120 calories or less per serving)—1 cup skim, 1% low-fat milk or soymilk—plus 1 serving of any type of fruit (½ banana, 1 cup berries, or 2 tablespoons of raisins)—plus 1 slice of whole-wheat toast, topped with a spread of plant sterol or stanol margarine (e.g., Benecol or Take Control). Day 3 Tomato/cheese toast with fruit: 2 slices of whole-wheat bread, toasted and topped with tomato slices and 2 slices of melted low-fat or nonfat cheese—plus 1 serving of any type of fruit. Day 4 Egg white omelet: 5 egg whites, or a small container of egg substitute, with any kind of vegetable thrown in (for example: onion, tomato, and pepper)—use nonstick cooking spray to fry eggs—plus 2 slices of whole-wheat toast with a spread of plant sterol or stanol margarine. Also, you have the option of 1 fruit serving. Day 5 Yogurt and fruit: One container (8-ounce) of nonfat, flavored yogurt (or 1 cup 1% cottage cheese)—mixed with 1 serving of any type of fruit—plus 2 tablespoons ground flaxseeds and 2 tablespoons wheat germ—plus 1 slice of whole-wheat toast, with a spread of plant sterol/stanol margarine. Day 6 Toast/tomato/salmon with fruit: 2 slices of whole-wheat toast topped with a thin spread of light cream cheese, sliced tomato, and salmon. Also, 1 serving of fruit. Day 7 Soy/Fruit smoothie: 1 cup soymilk mixed with 1 cup frozen strawberries, 1/2 banana, and ice cubes; place in a blender and mix. With 1 slice of whole-wheat toast topped with 2 teaspoons of natural peanut butter. Breakfast beverages: Coffee or tea with skim milk—and of course, water. Try to avoid all fruit juice. Morning snack options (choose only one): 1 piece of fruit, with 1 slice of low-fat cheese, or tofu cheese 1 sliced apple with 1 teaspoon of natural peanut butter Small bag of oat bran pretzels 1 ounce of walnuts or almonds Nonfat flavored yogurt (8-ounce container) 1 cup baby carrots with 2 tablespoons hummus Large pear
Lunch Options: Day 1 Soup and pita bread: A bowl of noncreamy, vegetable-based soup (approximately 2 cups)—try tomato, minestrone, lentil, chicken noodle, vegetarian chili, tomato rice, etc.—you’ll need to avoid the versions that use cream, whole milk, or cheese in the ingredients. With that, 1 regular-size whole-wheat pita bread and a vegetable salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon olive oil and unlimited vinegar). Day 2 Sandwich and salad: 3–5 ounces of lean turkey breast, grilled chicken, lean ham, or low-fat tuna salad—on 2 slices of whole-wheat or rye bread, with 1 slice low-fat cheese, lettuce, tomato, and mustard, catsup, barbecue sauce, or low-fat mayonnaise. With that, one side salad with 1 tablespoon of vinaigrette dressing (or 1 teaspoon of olive oil and unlimited vinegar). Day 3 Grilled fish and vegetables: 3–4 ounces of grilled or barbecued chicken breast (no skin)—or any type of grilled fish with a side of steamed or lightly grilled vegetables (2 cups)—plus a medium sweet potato. Day 4 Japanese food: A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger. Day 4Japanese food:A salad with ginger dressing (go easy), an order of edamame (soybeans), plus 4 pieces of sushi and 5 pieces of sashimi. Use low-sodium soy sauce and unlimited fresh ginger. Day 5 Chinese food: An order of steamed chicken or tofu with mixed vegetables. Ask for the garlic sauce on the side and use 1–2 tablespoons on your dish, then sprinkle additional low-sodium soy sauce— plus ½ cup of brown rice. Day 6 Large salad entree: Unlimited raw vegetables—topped with 3–5 ounces plain tuna, grilled salmon, grilled shrimp, chicken breast, turkey breast, or tofu—plus 1/2 cup of chickpeas, beans, or corn—plus 1 tablespoon of chopped walnuts—and 2–3 teaspoons of olive oil and unlimited vinegar. Also, 1 whole-wheat pita. Day 7 Potato and chili: Plain baked potato with 2 cups of vegetarian chili and low-fat sour cream. Afternoon snack options (choose only one): Fresh fruit 1 ounce nuts 1 cup edamame (soybeans in the pod) Baby carrots and salsa Any of the morning snacks Drink water or noncaloric, flavored seltzers throughout the day. Dinner guidelines: Choose one from each category: Appetizers: Salads (use olive oil and vinegar, or vinaigrette), or shrimp cocktail with red sauce, or mussels marinara, or steamed artichokes, or sliced tomatoes, or vegetables (mushrooms, asparagus, etc.). Entree: 5 ounces of grilled/broiled/baked chicken breast, fish, seafood, tofu, turkey breast, lean pork, (red meat 1 time per week; however, you can have buffalo and venison more frequently), veggie burgers, turkey burgers, or soy burgers. Unlimited vegetables: Anything goes! Steamed or lightly grilled with olive oil or vegetable oil, or with plant sterol margarine spread. Starch: ½–1 cup of whole-grain starch; brown rice, couscous, or whole-wheat pasta with olive oil or marinara sauce, or small sweet potato. Optional alcohol: 1 glass of red or white wine. Dessert options: Fresh fruit, or a scoop of fruit sorbet, or 6–8 ounces of a low-fat frozen yogurt or light ice cream. Also, you may choose to have any frozen low-fat pop that is 100 calories or less. Lots of seltzer water or any other type of water with your dinner.
Morning snack options (choose only one): Drink water or noncaloric, flavored seltzers throughout the day. Dinner guidelines: Choose one from each category:
