Recipes from 'Flavor Point Diet': Day 7

"Good Morning America" medical contributor Dr. David Katz has come up with a diet that promises to let people eat all their favorite foods and still lose weight.

After conducting extensive research at the Yale-Griffin Prevention Research Center, Katz found that by following flavor themes each week, dieters could reach the flavor point at which they'd feel completely satisfied and full.

DAY 7: APPLE DAY

Breakfast

Apple-Raisin Oatmeal (page 137)

OR

Apple-Banana Smoothie (page 146)

Mid-Morning Snack

1/2 cup unsweetened applesauce

1/2 cup fat-free plain yogurt

Lunch

5 Kashi TLC Original 7-Grain Crackers

Apple-Walnut Salad

Mid-Afternoon Snack

1/2 sliced apple spread with 1 tablespoon natural peanut butter

OR

10-ounce apple fizz (6-ounce seltzer water and 4-ounce 100 percent apple juice)

Dinner for 4

Apple-Butternut Squash Soup (page 213)

2 slices whole-grain bread per person

Tossed Garden Salad (page 207)

Dessert for 4 (Optional)

Warm Apple Crisp (page 238)

Daily Nutrition Facts:

Regular

1,424 calories: 22% from fat (3% from sat fat), 18% from protein, 60% from carbohydrate; 40 g fiber, 76 mg cholesterol, 1,361 mg sodium

Weight-loss Express

1,236 calories: 18% from fat (3% from sat fat), 17% from protein, 65% from carbohydrate; 33 g fiber, 75 mg cholesterol, 1,313 mg sodium

Apple-Raisin Oatmeal

A complete and heartwarming breakfast in a bowl!

SERVES 1

2/3 cup water

1/4 cup fat-free milk

1 tablespoon nonfat dry milk

1/2 cup quick-cooking oats

1/3 cup unsweetened applesauce

1 tablespoon raisins

1-2 teaspoons brown sugar (optional)

In a small saucepan, bring the water and milk to a boil. Add the dry milk and oatmeal and cook for 1 to 2 minutes. Remove from the heat, cover, and let stand for 2 minutes. Add the applesauce and raisins. Spoon into a bowl and sprinkle with the brown sugar (if using).

Per serving: 261 calories, 3 g fat (<1 g sat fat), 11 g protein, 49 g carbohydrate, 5 g fiber, 1 mg cholesterol, 68 mg sodium

VARIATION

Apple-Pecan Oatmeal: Add 2 teaspoons chopped pecans in step 3.

Per serving: 280 calories, 6 g fat

Apple-Banana Smoothie

Use the variations of this recipe to adapt it to the flavor theme of the day.

SERVES 1

3/4 cup 100 percent apple juice

1/2 ripe banana

1 tablespoon fat-free plain or vanilla yogurt

1/2 cup crushed ice

Place the juice, banana, yogurt, and ice in a blender and process until smooth.

Per serving: 156 calories, 0.5 g fat (0 g sat fat), 2 g protein, 38 g carbohydrate, 2 g fiber, 0 mg cholesterol, 17 mg sodium

Apple-Walnut Chicken Salad

Cook the chicken ahead and refrigerate it to save time when you assemble this delicious salad, or use 3 ounces of drained water-packed chicken. Use the variations of this recipe to adapt it to the flavor theme of the day.

SERVES 1

1/2 teaspoon salt + pinch of salt

1 3-ounce chicken cutlet

1 tablespoon chopped walnuts

1/2 tart green apple, finely chopped

2 teaspoons fat-free plain yogurt

1 teaspoon Dijon mustard

1 teaspoon extra-virgin olive oil

1/2 teaspoon apple cider vinegar

Pinch of garlic powder

Freshly ground black pepper to taste

Bring 11/2 cups water to a simmer in a medium saucepan and add salt. Add the chicken and cook for 10 minutes, or until cooked through. Alternatively, grill it in a cast-iron grill pan coated with olive oil spray. Let cool and finely chop. In a small bowl, combine the chicken, walnuts, yogurt, mustard, oil, vinegar, garlic powder, salt, and pepper. Refrigerate until ready to serve.