Recipes from 'Flavor Point Diet': Day 15

"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.

Combining his medical knowledge with his wife's expertise -- she is a neuroscientist as well as a gourmet cook -- Katz has created a diet that he says will result in people eating less not because they are starving themselves but because they feel full.

You can find recipes from Day 15: Apple Day, below.

Day 15: Apple Day

Breakfast

Apple Multigrain Pancakes with Honey Yogurt Sauce

OR

Apple-Banana Smoothie

Mid-Morning Snack

½ cup unsweetened applesauce mixed with ½ cup fat-free plain yogurt

OR

Omit the yogurt

Lunch

Apple, Fennel, Walnut and Barley Salad

Mid-Afternoon Snack

1 small apple

OR

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

Dinner for 4

Apple-Prune Chicken

4 cups cooked bulgur wheat (page 224)

12 ounces sautéed spinach

Tossed Garden Salad

Dessert for 4 (optional)

Baked Cinnamon Apples

Daily Nutrition Facts

REGULAR

1,459 calories: 19% from fat (3% from sat fat), 17% from protein, 64% from carbohydrate; 48 g fiber, 125 mg cholesterol, 1,697 mg sodium

WEIGHT-LOSS EXPRESS

1,285 calories: 18% from fat (3% from sat fat), 15% from protein, 67% from carbohydrate; 41 g fiber, 76 mg cholesterol, 1,329 mg sodium

Apple Multigrain Pancakes with Honey Yogurt Sauce

These pancakes are light and fluffy, and just as delicious as they are nutritious -- as long as you use the recommended brand of pancake mix.

SERVES 4 *

1 apple, peeled and cored

1 cup Arrowhead Mills Multigrain Pancake and Waffle Mix

1/4 cup fat-free milk

1/2 cup water

1 tablespoon canola oil

1 egg

1 cup fat-free plain yogurt

1 teaspoon natural honey

Pinch of cinnamon

1. Preheat a griddle to 375°F to 400°F and coat with canola oil spray. With a vegetable peeler or grater, shave the apple into a medium bowl.

2. Add the pancake mix, milk, water, oil and egg, and stir until smooth. Add the grated apple.

3. Spoon the batter in batches onto the griddle and cook until bubbles form on the surface and the edges begin to dry. Turn and cook on the other side until golden.

4. In a small bowl, stir together the yogurt, honey and cinnamon. Serve with the pancakes.

Per serving: 222 calories, 5 g fat (<1 g sat fat), 10 g protein, 36 g carbohydrate, 4 g fiber, 46 mg cholesterol, 319 mg sodium

*Serving size: 2 (4 inch) pancakes and 1/4 cup sauce

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, Fennel, Walnut and Barley Salad

The combination of tart apple and cooked barley creates a perfect blend. Cook the barley ahead of time and refrigerate it so you can have this lunch ready in the time it takes to chop the apple and fennel. If you like, you can substitute wheat berries for the barley.

SERVES 1

1/3 cup hulled barley

1 apple, rinsed, cored and chopped

1 bulb fennel, rinsed, trimmed, and thinly sliced