100 Day Diet Plan: Days 16-30

In September, Juju Chang plans to run, bike and swim her way through a sprint triathlon. That gives her just a few months to whip into shape and she wants you to join her in a healthier lifestyle.

First up: food. Try out the diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

CLICK HERE for the first 15 days of the diet plan.

Day 16

Breakfast : Almond-Banana Smoothie

Combine 1 cup vanilla soymilk, 1 banana, 2 tbsp ground flaxseed, 1 tbsp almond butter and 1/4 tsp almond extract in a blender.

Lunch : Tuna Pita

Stuff a 6-inch whole-wheat pita with lettuce and 5 oz (1 bowl) Bumble Bee Tuna Sensations in Lemon & Cracked Pepper or in Sun-dried Tomato & Basil. Serve with 1 cup carrot sticks and 20 calories' worth of dressing (such as Annie's Naturals Cowgirl Ranch Dressing).

Snack : Granola and Almonds

3 tbsp lowfat granola mixed with 1 tbsp dried sweetened coconut and 1 tbsp slivered almonds

Dinner : Microwave Bean Enchiladas

Prepare an Amy's Black Bean Vegetable Enchilada as directed on package. Serve with 2 cups greens, 1/4 cup chickpeas and 1 tbsp grated cheese with 75 calories' worth of dressing.

Treat: Beer or Wine

12-oz bottle of light beer or 4-oz glass of wine with 7 bite-size pretzels

BONUS: Check out our go-to energy bars if you're eating on the run.

Day 17

Breakfast: Whole-Grain Pancakes

Combine 1/4 cup whole-grain pancake mix, 1 tbsp ground flaxseed, 1/4 cup skim milk, 2 tbsp water and 1 tsp canola oil in a bowl. Coat a hot griddle with 1 1/2 tsp canola oil and make 2 or 3 pancakes. Top with 2/3 cup berries and 2 tsp maple syrup; wash them down with 3/4 cup skim milk.

Lunch: Corn and Lima Bean Salad

Heat 1 1/2 cups frozen lima beans and 3/4 cup frozen corn. Let cool to room temperature. Add 1/2 cup chopped red bell peppers. Whisk 1 1/2 tsp olive oil with 1 tsp balsamic vinegar and 1/2 tsp Dijon mustard. Toss to coat veggies. Serve with a 100-calorie cup of yogurt.

Snack: Chocolate Milk

1 cup lowfat regular chocolate milk or 1 cup Silk Chocolate Soymilk

Dinner: Seared Salmon and Asparagus Salad

Heat oven to 450 degrees. Rub 10 asparagus stalks with 1/2 tsp olive oil. Roast for 8 minutes. Chop in quarters and toss with 2 cups arugula. Whisk 2 tsp rice vinegar, 1 1/2 tsp olive oil and 1 tsp Dijon mustard. Toss with salad. Rub 4-oz salmon with 1 tsp olive oil. Broil on high, 3 minutes per side. Serve with salad and 3/4 cup whole-wheat couscous made with 1/2 tsp olive oil.

Treat : Tortilla Chips and Salsa

1 oz baked chips with 1/3 cup salsa

BONUS: Love chocolate? Check out these amazing recipes – indulge without the guilt! Click Here!

OR: Chocolate milk shakes! The rich chocolate taste is strong enough to satisfy even ur most intense cravings, great anytime! Click Here!

Day 18

Breakfast : Apple Stacks

Top 2 pieces Wasa Crispbread with 1/2 cup nonfat ricotta, 1 chopped apple, 2 tbsp each chopped dates and walnuts, and cinnamon.

Lunch : Subway Sandwich

6-inch Subway Club sandwich on wheat bread with lettuce, tomatoes, pickles, onions, green bell peppers or olives; serve it with 1 Veggie Delight salad topped with fat-free Italian dressing.

Snack: Maple Yogurt

6 oz nonfat plain yogurt mixed with 2 tbsp fresh or thawed frozen blueberries and 1 tbsp maple syrup

Dinner : Pasta With Marinara and Shellfish

Boil 1 cup whole-wheat penne pasta as directed on package. Simmer 3/4 cup marinara with 1/2 cup drained canned oysters (or 8 medium frozen shrimp). Top pasta with sauce and 2 tsp grated Parmesan. Serve with 2 cups mixed greens and 5 to 10 pumps of spray-on vinaigrette (such as Wish-Bone Salad Spritzers).

Treat: Twizzlers

4 Twizzler Twists, any flavor

BONUS: Eat Pasta, Drop Pounds! Certain carbs can actually help you feel fuller longer and fight fat: Try these six delicious meals!

Day 19

Breakfast : Egg, Cheese and Tomato Wrap

Cook 1/2 cup omega-3-enriched liquid eggs (such as Better'n Eggs Plus) in 1 tbsp trans-fat-free margarine. Roll up eggs, 1/2 cup diced tomatoes and 1/4 cup reduced-fat cheese in a whole-grain wrap (such as Flatout Healthy Grain in Multi-Grain). Serve with 1 peeled and sectioned orange dipped in 1/3 cup lowfat plain yogurt.

Lunch : On-the-Go Lunch

1 part-skim mozzarella cheese stick, 1 large apple, 1/3 cup almonds

Snack : Latte

16-oz skim-milk latte with 2 packets sugar

Dinner : Coconut Thai Chicken

Prepare 1/2 cup brown rice (1 1/8 cups cooked). Heat a small cast-iron skillet over low heat. Add 1 tsp canola oil; sauté 1 boneless chicken thigh, chopped; 1 small red bell pepper, chopped; and 1 cup chopped cauliflower until chicken is cooked through and veggies are soft, about 10 minutes. Add 1 tsp Thai Kitchen Red Curry Paste, 1/4 cup Thai Kitchen Coconut Milk Lite and 1 1/2 tsp brown sugar. Simmer 10 minutes; add 1 tbsp chopped fresh basil. Serve with rice.

Treat: Biscotti

125 calories' worth (such as Nonni's), served with a cup of tea or coffee with 1 packet sugar

BONUS: The best energy bar for an on-the-go lunch! Just because you're busy doesn't mean you should miss out on the important nutrients and fuel you need to get you through your day. Click here!

Day 20

Breakfast : Tofu Scramble on Toast

Heat 2 tsp canola oil in a 10-inch cast-iron pan over medium heat. Cook 1/2 cup sliced zucchini and 1/4 cup thinly sliced red onion until lightly browned, about 4 minutes. Pat dry 1/2 cup firm tofu; mash and add to pan. Cook until heated through, about 2 minutes. Sprinkle with 1 tbsp crumbled feta, salt, freshly ground black pepper and chopped fresh basil. Reduce heat to low and cook 30 seconds more. Serve with 1 slice whole-wheat toast, 1 1/2 cups sliced strawberries and 1/2 cup skim milk.

Lunch : Salad-Bar Selection

Toss 2 cups mixed greens with 1/4 cup grated carrots, 1 1/2 cups chopped vegetables (such as bell peppers or broccoli), 2 hard-boiled eggs, 2 tsp sunflower seeds and 2 tbsp regular dressing. Enjoy with 1 slice whole-wheat bread.

Snack : Pears and Blue Cheese

1 pear, sliced and topped with 2 tbsp crumbled blue cheese

Dinner : Burger and Sweet Potato Fries

Form a 4-oz patty of 85 percent lean ground beef. Salt and pepper both sides. Broil on high, 6 inches from heat source, 4 minutes each side. Place on toasted whole-wheat English muffin; add relish, mustard and ketchup. Serve with 13/4 cups frozen baked sweet potato French fries (such as Alexia) and 1 cup mixed greens topped with 10 to 15 pumps of spray-on vinaigrette.

Treat: Dark Chocolate

1 oz piece dark chocolate (such as Dove) or 24 Ghirardelli 60% Cacao bittersweet chocolate chips

BONUS: Guilt-free grilling- these sizzling summer meals have less fat than traditional barbecue fare and loads more flavor. Click here!

Day 21

Breakfast : Creamy Cranberry Hot Cereal Cook 1/2 cup plain oatmeal with 1/2 cup skim milk and 1/2 cup water. Stir in 1 tbsp dried cranberries, 1 tbsp ground flaxseed and 2 tsp maple syrup. Top with 1 chopped apple and 1/2 cup skim milk.

Lunch : Bean Soup With Greens Simmer 2 cups canned reduced-sodium lentil soup (such as Amy's Light In Sodium Lentil Vegetable) with 1 cup chopped kale or spinach. Serve soup with 1 slice whole-wheat bread spread with 1 tsp omega-3-enriched margarine (such as Smart Balance Omega Plus).

Snack : Cashew Butter and Berries 1 piece Kavli Crispbread spread with 1 tbsp cashew butter and topped with 1/2 cup sliced strawberries

Dinner : Crispy Trout Whisk 2 tsp each olive oil and rice vinegar with 1/2 tsp finely chopped ginger. Toss with 2 cups prepared slaw. Heat a medium cast-iron skillet over medium-high heat. Dip a 5-oz trout fillet into 2 tbsp skim milk mixed with 1 tsp olive oil; dredge in 1/4 cup cornmeal seasoned with salt and pepper. Add 1 tsp canola oil to pan; cook fish 2 minutes each side. Serve with slaw.

Treat: Melted Brie 1 oz melted Brie on a 35- to 40-calorie cracker (such as Kavli or a Wasa Sourdough Rye Crispbread)

BONUS: 6 Superfoods for Flat Abs: Include these belly flatteners in your eating routine and help uncover a toned, summer-ready tummy Click here

Day 22

Breakfast : Flax Cereal Mix 1 1/4 cups high-fiber flaxseed cereal (such as Nature's Path FlaxPlus) in a bowl with 1 sliced peach, 3 tbsp slivered almonds and 1 cup skim milk.

Lunch : Caesar Salad Mix 2 cups romaine; 10 cherry tomatoes, halved; 1/2 cup cooked diced chicken; 2 tbsp grated Parmesan with 1 tbsp prepared Caesar dressing. Serve with 1 small whole-wheat roll and 1 peach or other fruit.

Snack : Prosciutto and Melon 5 thin slices (1 1/2 oz) prosciutto with 1 cup diced honeydew

Dinner : Take-Out Sushi Dip 1 sushi roll with salmon and cucumber and 2 pieces nigiri sushi (fish on top of rice) in 1 tbsp reduced-sodium soy sauce. Serve with 1/2 cup shelled edamame.

Treat: Light Ice Cream 125 calories' worth (such as 1/2 cup Edy's Slow Churned), topped with 2 tsp chocolate syrup

BONUS: Take the fiber challenge! Eat 34 grams of fiber a day to feel fuller and rev up your metabolism plus you can burn 6% more calories!Click here

Or: With a fiber-filled oats breakfast you can burn more fat at your next workout without exercising harder or longer. Try this

Day 23

Breakfast : Eggs and Toast

Prepare 2 omega-3-enriched eggs, any style, using 2 tsp trans-fat-free margarine. Serve eggs with 1 slice whole-wheat toast with 2 tsp fruit spread. (If you poach or boil the eggs, use the margarine on your bread.) Serve with 3/4 cup raspberries, fresh or thawed from frozen, and 1 cup skim milk.

Lunch : Portobello-Cheese Sandwich With Avocado Salad

Rub 1 portobello cap with 1 tsp olive oil. Broil on high, starting smooth side up, flipping once, for about 8 minutes. Top with 1 oz grated smoked Gouda or smoked mozzarella (1/4 cup plus 2 tbsp), then broil 2 minutes more. Place portobello and 1/2 cup arugula in a 170-calorie whole-grain bun (such as Ezekiel 4:9 Sesame Burger Buns) spread with 2 tsp light mayo. Serve with 1 cup arugula and 1/4 avocado, sliced, tossed with 1 tsp olive oil and 1/2 tsp lemon juice.

Snack : Latte

16-oz skim-milk latte with 2 packets sugar

Dinner : Spinach-Chicken Salad

Mix 1 1/2 cups spinach with 2/3 cup cooked diced chicken, 1/2 chopped apple, 1/4 cup diced celery and 1 tbsp each chopped red onion and chopped fresh dill. Toss with 2 tbsp walnuts, 1 1/2 tbsp blue cheese, 2 tsp olive oil and 1 1/2 tsp apple cider vinegar. Serve with 2 Wasa Multi Grain Crispbreads.

Treat: Twizzlers

4 Twizzler Twists, any flavor

BONUS: Spinach and other greens are a great source of calcium - click here for other foods to help you get your daily dose>

Day 24

Breakfast : Cereal Bar, Banana and Latte 1 cereal bar with 6 g fiber and less than 6 g sugar (such as Gnu), 1 banana, 16-oz skim-milk latte

Lunch : Frozen Meal and Fresh Salad

Chicken Mediterranean Lean Cuisine Spa Classics (or another 250- to 300-calorie frozen entrée with at least 6 g fiber), topped with 1 tbsp grated Parmesan. Toss 2 cups mixed baby greens with 1 tbsp each pine nuts and chopped sun-dried tomatoes. Dress with 2 tsp olive oil and 1 tsp balsamic vinegar.

Snack : Pears and Blue Cheese

1 pear, sliced and topped with 2 tbsp crumbled blue cheese

Dinner : Flank Steak Wrap

Heat a medium cast-iron skillet over medium-high heat. Rub a 4-oz flank steak with canola oil, salt and pepper. Brown each side 3 minutes. Cool 5 minutes, then slice thinly. Place on a warmed whole-wheat tortilla with 2 tsp light mayo; 1/3 avocado, sliced; 2 slices tomato; and 2 tbsp salsa. Roll. Serve with rest of tomato, chopped and tossed with 2 tsp cilantro, 1 tsp balsamic vinegar and 1/2 tsp olive oil.

Treat: Biscotti

125 calories' worth (such as Nonni's), served with a cup of tea or coffee with 1 packet sugar

BONUS: Bewildered by the bevy of energy bars on grocery-store shelves? We crunched the numbers to find the best bites to pop into your purse, beach tote or gym bag so you can stay active—and satisfied in a snap. Click Here

Day 25

Breakfast : Crunchy Yogurt and Blueberries

Combine 3/4 cup lowfat plain yogurt with 3/4 cup blueberries, 1/4 cup Fiber One cereal, 3 tbsp hulled pumpkin seeds and 2 tsp honey.


Wendy's Side Salad with Fat-Free French Dressing and a large regular Chili

Snack : Cashew Butter and Berries

1 piece Kavli Crispbread spread with 1 tbsp cashew butter and topped with 1/2 cup sliced strawberries

Dinner : Pizza

Order 2 slices vegetarian thin-crust pizza (such as Pizza Hut Veggie Lovers') or prepare 1/3 Kashi Mediterranean frozen pizza. Serve with 2 cups greens, 1/2 cup chopped broccoli, 1/4 cup cherry tomatoes and 100 calories' worth of any kind of dressing.

Treat: Beer or Wine

12-oz bottle of light beer or 4-oz glass of wine with 7 bite-size pretzels

BONUS: Happy hour made healthy, read this before you head out tonight!

Day 26

Breakfast : Breakfast Burrito

Cook 1 Amy's Breakfast Burrito as directed on package and top with 2 tbsp nonfat plain yogurt. Serve with 1 orange.

Lunch : Spring Chopped Salad

Combine 1 1/2 cups chopped romaine lettuce with 1/3 cup each of the following raw vegetables: chopped asparagus, chopped yellow bell pepper, chopped hearts of palm, chopped red onions and sliced cucumbers. Toss salad with 1/2 cup chickpeas, rinsed and drained; 3 tbsp shredded lowfat Swiss cheese; 2 tsp olive oil, 1 tsp lemon juice, 1 tsp white wine vinegar, 1 tsp chopped garlic and a pinch of salt and pepper. Serve with 1 whole-wheat pita.

Snack : Triple-P (Pear, Peanut Butter and Pita) Pocket

Spread 1/2 toasted whole-wheat pita pocket with 2 tsp natural peanut butter. Fill with 1/4 pear, sliced, sprinkled with cinnamon.

Dinner : Ginger Pork and Veggie Stir-fry Over Wild Rice

Sauté 4 oz pork tenderloin strips in 1 tbsp sesame oil. Brown pork on both sides, then add 1 tsp chopped garlic, 1 tsp chopped fresh ginger, 1 cup sliced bok choy, 1/2 cup broccoli florets and 1/4 cup sliced yellow onion. Cook, stirring, until cooked through. Serve over 1 1/2 cups cooked wild rice.

BONUS: Good news! Cracking eggs in the #morning may help you eat less during the day. Click here

Treat 1 The Skinny Cow Skinny Dippers Vanilla and Caramel pop

Day 27

Breakfast : Bacon, Egg and Cheese Sandwich

Order 1 Starbucks Reduced-Fat Turkey Bacon and Egg Whites English Muffin sandwich.

Lunch : Crunchy Cranberry-Almond Tuna Salad

Combine one 5-oz can of chunk light tuna packed in water, drained and flaked, with 1 1/2 tbsp light mayonnaise (such as Hellmann's Light), 2 tsp dried cranberries, 1 tbsp diced celery, 1 tbsp shredded carrots, 2 tsp slivered almonds and a pinch of cinnamon (optional). Sandwich all of the tuna salad between 2 slices whole-wheat bread.

Snack : Carrot Sticks With Cheddar

1 cup carrot sticks and 1 oz reduced-fat cheddar

Dinner : Roasted Veggie-Beef Burger and Baked Potato

Form a 4-oz extra-lean ground beef patty and bake at 350 degrees, turning once, until desired doneness, about 20 minutes. Coat 1/2 cup each zucchini and onion slices with vegetable oil cooking spray and roast on a baking sheet in the same oven. Toast a whole-wheat hamburger bun and spread with 1 tbsp reduced-fat chive cream cheese. Sandwich patty, zucchini and onions in bun. Serve burger with 1/2 baked potato topped with 2 tbsp nonfat plain Greek yogurt and 1 tbsp salsa.


2 Oreo cookies and 1 cup peppermint tea

BONUS: Love grilling? Check out these three delicious (non-burger!) alternatives for your grill.

Day 28

Breakfast : Cream Cheese, Fig and Nut Wrap

Fill a whole-wheat wrap with 2 tbsp reduced-fat cream cheese, 4 dried fig halves and 2 tbsp chopped walnuts. Roll up.

Lunch : Chicken Stir-fry and Edamame

Heat 1 Lean Cuisine Spa Cuisine Ginger Garlic Stir Fry with Chicken and a side of 1 1/4 cups edamame in the pod (thawed from frozen in the microwave).

Snack : Carrot Sticks With Cheddar

1 cup carrot sticks and 1 oz reduced-fat cheddar

Dinner : Eggplant Parmigiana Over Couscous

Beat 1 egg white in a bowl with a fork and pour 1/4 cup whole-wheat breadcrumbs into another shallow bowl. Dip three 3/4-inch-wide slices eggplant into egg, then dredge in bread crumbs. Bake at 350 degrees, turning once, until eggplant is soft and browned, about 20 minutes. Top with 2/3 cup low-sodium marinara sauce and sprinkle with 1/4 cup shredded part-skim mozzarella. Broil slices on a baking sheet until cheese melts. Serve over 1 cup whole-wheat couscous.


2 Dunkin' Donuts glazed Munchkins

BONUS: Edamame is rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add 1/2 cup to a salad, or pack as a side to your lunch. Click here for more.

Day 29

Breakfast : 5-Minute Egg and Smoked Salmon Sandwich

Crack 1 egg into a microwave-safe bowl. Cover with a paper towel, and nuke until egg is cooked through and not runny, about 1 1/2 minutes. Layer 1 wedge of The Laughing Cow Light cheese, egg, 2 oz smoked salmon and 1/4 cup raw baby spinach in a Whole Wheat Arnold Sandwich Thin. Serve with 1 large apple.

Lunch : Subway Sandwich on Wheat

Order one 6-inch Subway Veggie Patty sandwich on toasted wheat bread with lettuce, tomato, 2 slices of provolone cheese, plus any other vegetables you enjoy, topped with mustard and/or vinegar.

Snack : Veggie Patch Portabella Bites

Heat 3 Veggie Patch Portabella Bites With Real Mozzarella Cheese in the microwave, as directed on package.

Dinner : Pizza and Garlicky Cauliflower

Cook 1/2 Kashi Mushroom Trio & Spinach Thin Crust pizza as directed on package. Serve with 1 1/2 cups cauliflower and 1/4 tsp diced garlic sautéed in 2 tsp olive oil; and a spritzer made with 1 cup seltzer and 1/2 cup pomegranate juice.


1 single-serving bag 94 percent fat-free kettle corn

BONUS: What does the Corporate Dietitian for Subway suggest you have for lunch? This RD-Approved Subway Sandwich.

DAY 30

Breakfast : Strawberry-Almond Oatmeal

Prepare 1 packet instant plain oatmeal with 1/2 cup skim milk instead of water. Top with 3/4 cup fresh or frozen strawberries, thawed; 2 tbsp sliced almonds; and 1 tsp brown sugar.

Lunch : Chunky Black Bean and Corn Soup

Mix 1/2 cup frozen corn into 1 1/2 cups Amy's Black Bean Vegetable Soup and heat thoroughly. Top soup with 1/4 avocado, chopped or sliced; 2 tbsp nonfat plain yogurt; and 1 tbsp salsa. Finish with 1 tsp fresh cilantro (optional). Serve with 10 baked tortilla chips.

Snack : Jamba Juice

One 16-oz Jamba Juice Berry Fulfilling or Mango Mantra light smoothie

Dinner : Apple and Chicken Salad With a Whole-Grain Baguette

Panera Bread Fuji Apple Chicken Salad (use only half the dressing) with half of a whole-grain baguette


3 Werther Original hard candies with 1 cup black tea with 2 tbsp milk and 1 tsp honey

BONUS: Drinking at least two cups of green or black tea a day may cut your risk for ovarian cancer by nearly half. Both brews are rich in cancer-fighting antioxidants, which can help protect your reproductive cells from damage. Put on another pot! Click here for more.

The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor.

Check back for more diet plans!