The 100 Day Diet Plan from Self Magazine

Microwave a small cored apple filled with 1 tbsp raisins until tender, about 6 minutes. Dollop with 1/4 cup lowfat vanilla ice cream.

Bonus: Foods that sooth sore muscles, click here.

Day 11

Breakfast: Portobello and Pesto Egg Scramble

In a medium sautee; pan, cook 1 sliced portobello mushroom cap with 1/4 cup chopped red onion in 1 tsp olive oil until soft, about 5 minutes. Whisk 4 egg whites with 1 tbsp water and add to pan. Scramble mixture over medium heat until eggs are no longer runny; add salt and pepper to taste. Just before removing from heat, fold in 1/4 cup shredded part-skim mozzarella and 1 tsp prepared pesto. Serve with 1 slice whole-wheat toast.

Lunch: Turkey and Hummus Sandwich

Top half of a whole-wheat English muffin with 4 oz roast turkey, 1 tbsp hummus and 1/4 cup sliced apple. Top with other half of English muffin. Serve with 1 cup baby carrots and 1/4 cup hummus.

Snack: Cottage Cheese With Cucumber

Combine 3/4 cup lowfat, reduced- sodium cottage cheese with 1/3 cup diced cucumber, a sprinkle of black pepper and a dash of salt, if desired. Serve with 1 whole-grain crispbread.

Dinner: Spiced Salmon Over Brown Rice

Rub a 4-oz wild salmon fillet with 1 tsp Chinese five-spice powder (or a dash each of cinnamon, clove, ginger and black pepper). Bake at 350 degrees; until cooked through, about 20 minutes. Serve over 1 1/3 cups cooked brown rice with 1 1/2 cups broccoli stir-fried with 2 tsp olive oil and 1 tsp chopped garlic.

Treat: Candy and cookies

20 mini-marshmallows with 1 tbsp mini semisweet chocolate chips.

Bonus: Find our your happy weight! Click here.

Day 12

Breakfast: Peanut Butter Waffle-wich

Top one toasted whole-grain waffle with 2 tsp peanut butter, 2/3 cup sliced apples and a sprinkle of cinnamon. Top with another whole- grain waffle. Serve with a café au lait made with 4 ounces coffee mixed with 4 oz steamed skim milk.

Lunch: Lentil Soup With Cheese, Fruit and Crackers

Heat up 1 1/2 cups reduced-sodium prepared lentil soup (such as Amy's Organic Light in Sodium Lentil Soup). Sprinkle with 2 tbsp shredded smoked Gouda. Serve with 1 medium apple, sliced, and 2 whole-grain crispbreads.

Snack: Cherry, Ricotta and Cinnamon Sundae

Combine 1/3 cup part-skim ricotta with 1/3 cup thawed frozen cherries and a sprinkle of cinnamon.

Dinner: Pesto-Portobello Napoleon

Bake 1 portobello cap on a baking sheet coated with olive oil cooking spray at 350 degrees; until mushroom is tender, 15 to 20 minutes. Sauté 1 1/2 cups baby spinach in olive oil cooking spray over medium heat until wilted.

Spread 1 tbsp prepared pesto onto baked mushroom cap. Top with 3 oz grilled skinless chicken breast, spinach and 1 tbsp grated Parmesan. Serve over 1 1/3 cups cooked quinoa.

Treat: 13 Hot Tamales candies

Bonus: The Ultimate guide to snacking, click here.

Day 13

Breakfast: Cherry-Vanilla-Almond Smoothie

Blend together 1 cup frozen cherries, 1/2 medium banana, 1 cup skim milk, 1/2 cup plain nonfat yogurt and 1 tbsp sliced almonds. Add a few ice cubes to make it more frothy.

Lunch: Pesto Chicken Wrap

Fill one 8-inch whole-wheat wrap or tortilla with 3 oz grilled chicken; 5 grape tomatoes, halved; and 1/4 cup part-skim shredded mozzarella; drizzle with 2 tsp prepared pesto. Pair with 1 cup sliced cucumber tossed with 1 tbsp vinegar, 1 tsp olive oil and salt and pepper to taste.

Snack: Pear With Creamy Peanut Dip

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