100 Day Diet Plan: Days 16-30
Juju is training for a triathlon -- check out Self mag's diet plan for her.
June 17, 2010 — -- 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.
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.
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!
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!
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.
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