The 100 Day Diet Plan from Self Magazine

8 oz nonfat plain Greek yogurt; 1 tsp honey; 1 tbsp whole-grain cereal

Dinner: Stuffed chile

Fill 1 Anaheim chile with 1/2 cup frozen corn, 1 cup cooked quinoa, 2 tbsp diced onion, 1/3 cup tomato sauce; bake until heated through. Top with 2 tbsp Parmesan.

Treat: Berry-yogurt pops

Blend 1/2 cup nonfat vanilla yogurt with 1/2 cup mixed berries and 1/2 cup pomegranate juice. Pour mixture into 2 ice-pop molds and freeze.

Bonus: 7 Simple ways to clean up your diet, click here.

Day 8

Breakfast: Hot spiced quinoa

1 cup cooked quinoa topped with 2 tbsp raisins, 1/2 cup diced apple, 1 tbsp chopped walnuts, 1/2 cup skim milk and a dash of cinnamon.

Lunch: Mango-chicken wrap

Fill a whole-wheat wrap with 2 oz sliced cooked chicken breast, 2 tbsp olive oil mayo, 1 tsp fresh tarragon, 1/4 cup spinach, 1/4 cup sliced mango. Serve with 15 small pretzels.

Snack: Berry parfait

Layer 6 oz nonfat vanilla yogurt, 1/4 cup berries and 4 tsp toasted oats.

Dinner: Steak soba

1 1/4 cups cooked soba, 4 slices carrot, 5 slices zucchini, 1/4 cup sliced bok choy, 1/4 cup water chestnuts and 1 tsp sliced garlic sauteed in 1 tbsp olive oil. Add 3 oz grilled lean steak, 1/4 cup sprouts, 1 tsp grated ginger and 2 tbsp soy sauce. Sprinkle with sesame seeds.

Treat: Apple-caramel shortcake

Top 3/4 cup cubed trans-fat-free angel food cake with 1/2 cup grated apple, 1 tbsp caramel sauce and 2 tbsp nonfat whipped cream.

Bonus: How to conquer your every craving, click here.

Day 9

Breakfast: Quick kale scramble

1 cup chopped fresh kale in a nonstick skillet coated with cooking spray until tender, about 4 minutes. Stir in 2 beaten eggs and 1 tbsp shredded cheddar and scramble until cooked through. Serve with 1 cup pineapple chunks and 1 slice whole-wheat toast topped with 1 tsp butter.

Lunch: Steak salad

Toss 1 1/4 cups greens, 1/4 cup each sliced carrot and red onion, 1/2 cup grape tomatoes, 2 oz grilled lean flank steak, 1 tbsp blue cheese, 3/4 cup corn and 2 tbsp vinaigrette.

Snack: Goji shake

Blend 2 tbsp goji berries, 1/2 cup lowfat vanilla ice cream and 1/4 cup skim milk.

Dinner: Breakfast for dinner

2 whole-grain pancakes (made from a mix) with 1/4 cup blueberries and 2 tbsp light syrup; 2 slices Canadian bacon; 1 egg; 1 sliced orange topped with 1 tbsp pomegranate seeds and 1 tbsp shredded coconut

Treat: Frozen lemon-blueberry grahams

Mix 1/4 cup lemon sorbet with 1/4 cup nonfat whipped topping and 3 tbsp chopped blueberries. Spread mixture over half a graham cracker sheet and top with another half sheet. Freeze until firm.

Bonus: Tasty 200 calorie snacks, click here.

Day 10

Breakfast: Breakfast bruschetta

Spread 1/2 cup whipped cottage cheese (such as Friendship Spreadable Lowfat Cottage Cheese, Whipped) on 2 slices whole-grain toast. Top each with 1 slice tomato and 2 tbsp shaved Parmesan. Sprinkle with 1 tbsp chopped fresh tarragon, salt and pepper, and broil until warm. Serve with 1/2 cup orange juice mixed with 1/2 cup sparkling water.

Lunch: Taco toss

Top 2 cups lettuce with 12 baked tortilla chips, crushed; 1/4 cup shredded 2 percent cheddar; 1/2 cup warm canned chili; 2 tbsp salsa; and 1 tbsp nonfat plain yogurt.

Snack: Cocoa berries

3 tbsp dark-chocolate-covered blueberries and 3 tbsp goji berries

Dinner: Green mac and cheese

1 1/2 cups whole-wheat boxed mac and cheese (such as Hodgson Mill) mixed with 1/2 cup each steamed kale and broccoli and 3 tbsp grated Parmesan.

Treat: Micro-baked apple

Page
Join the Discussion
blog comments powered by Disqus
 
You Might Also Like...
See It, Share It
PHOTO: Year In Pictures
Damien Meyer/AFP/Getty Images
PHOTO: James Franco and Seth Rogen in The Interview.
Ed Araquel/Sony/Columbia Pictures/AP Photo
PHOTO: Patrick Crawford is pictured in this photo from his Facebook page.
Meteorologist Patrick Crawford KCEN/Facebook
PHOTO: George Stinney Jr., the youngest person ever executed in South Carolina, in 1944, is seen in this undated file photo.
South Carolina Department of Archives and History/AP Photo