The 100 Day Diet Plan from Self Magazine

June 2, 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 this 15-day diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

Day 1

Breakfast: Fruity muesli

Mix 1/2 cup plain, raw oats with 2 tbsp orange juice, 4 tbsp nonfat vanilla yogurt and 1/2 cup chopped Granny Smith apple. Top with 2 tbsp dried goji berries (found at health food stores) and 3 tbsp sliced pecans.

Lunch: Global feast

Toss 1/2 cup cooked quinoa with 1/4 cup cannellini beans, rinsed and drained; 1/8 cup chopped red onion; 1/4 cup halved grape tomatoes; 1/4 cup artichoke hearts; 3 tbsp fresh lemon juice; 1 tsp olive oil; 2 tbsp chopped fresh basil; and 2 tbsp feta. Serve with 1/2 cup seltzer mixed with 1/2 cup pomegranate juice.

Snack: Spicy popcorn

Toss 10 small pretzels, 1/2 tsp chili powder and 1/8 tsp red pepper flakes with a 100-calorie bag of popcorn.

Dinner: Beach plate

Prepare 1 frozen crab cake (such as Phillips), dip in 2 tbsp olive oil mayo mixed with 1/4 tsp chili powder and a splash of lime juice. Toss 1 sliced sweet potato with 1 tsp olive oil and 1 tsp Old Bay Seasoning; roast until tender. Serve with 10 steamed asparagus stalks.

Treat: Sweet and salty s'mores

Spread 2 whole-wheat crackers with 2 rounded tsp almond butter. Top each with a marshmallow. Broil until marshmallows are golden and melted.

Bonus: Superfoods you can't live without, click here.

Day 2

Breakfast: Berry smoothie

Blend 1/4 cup ice, 1/2 cup blueberries, 6 oz nonfat vanilla yogurt, 1/2 cup skim milk, 1 tbsp pomegranate juice, 2 tbsp almond butter and 1 tsp honey.

Lunch: B.A.L.T.

Layer 3 strips bacon, 3 slices avocado, 4 lettuce leaves, 2 slices tomato and 2 tbsp olive oil mayonnaise (such as Hellmann's) between 2 slices whole-wheat bread. Eat with 1 cup strawberries drizzled with 1 tbsp balsamic vinegar.

Snack: Apple and cheese

1/2 apple; 1 oz cheese

Dinner: Chicken and chips

4 oz grilled chicken breast rubbed with 1/4 tsp chopped fresh tarragon; 1/2 cup carrot chunks and 1 cup green beans tossed with 1 tsp olive oil; 1 baking potato, thinly sliced, drizzled with 1 tsp olive oil and salt and baked until tender. Sprinkle with dill.

Treat: Oatmeal cookie

1 Kashi TLC Oatmeal Dark Chocolate cookie; 5 grapes

Bonus: The best 140 calorie bar to have for breakfast! Click here.

Day 3

Breakfast: Southwest burrito

Wrap up 1/4 cup canned black beans, rinsed and drained; 1/4 cup diced tomato; 1/4 cup shredded 2 percent cheddar; 1 scrambled egg; and 3 tbsp salsa in a 7-inch whole-wheat tortilla.

Lunch: Island greens

Top 1 1/2 cups greens with 1/4 cup each sliced carrot and cucumber, 1/4 cup brown rice, 1/4 cup scallions, 2 oz grilled wild salmon, 2 slices grilled pineapple and 2 tbsp Asian dressing.

Snack: Goji trail mix

2 tbsp goji berries, 1/4 cup whole-grain cereal and 2 tbsp almonds

Dinner: Pita pizza

1 whole-wheat pita topped with 2 tbsp tomato sauce, 1/4 cup sautéed kale, 3 tbsp grated Parmesan, 4 slices red onion and 10 black olives baked at 400° until cheese bubbles. Serve with 1 cup greens and 2 tbsp vinaigrette.

Treat: Broiled banana with oat topping

Cut a small banana lengthwise. Top with 1 tbsp oats mixed with 1 tsp brown sugar and 1 tsp trans-fat-free margarine. Broil until it bubbles.

Bonus: Get a healthy eating tip every day, click here.

Day 4

Breakfast: Waffle sandwich

Spread 1 tbsp almond butter on 2 toasted whole-grain waffles. Top waffles with 1/4 cup sliced strawberries, and sandwich together. Serve with 8 oz coffee mixed with 8 oz skim milk.

Lunch: Greek salad

Toss 1 cup lettuce; 1/2 cup each chopped cucumbers and grape tomatoes; 1/2 cup canned chickpeas, rinsed and drained; 2 olives; 1/8 cup sliced red onion; 1 tbsp feta; 1/2 tsp chili powder; 1 tbsp olive oil; 2 tbsp white wine vinegar. Eat with 1/2 whole-wheat pita.

Snack: Sweet toast

1 slice whole-wheat cinnamon raisin toast; 2 tsp almond butter; 1/4 pear

Dinner: Beef burger

4 oz ground lean sirloin patty on a whole-wheat bun, topped with 3 slices sautéed onion and 1 tbsp steak sauce; 1 cup red bliss potatoes roasted with 1 tsp olive oil.

Treat: Pom sundae

Top 1/4 cup lowfat vanilla ice cream with 2 tbsp light chocolate syrup and 1/4 cup pomegranate seeds.

Bonus: Need a lean protein dinner in 30 minutes? Click here.

Day 5

Breakfast: Egg muffin

Place 1/3 cup plus 1/8 tsp water in a bowl. Break 1 egg into bowl and pierce yolk. Cover with plastic wrap and nuke 1 minute. Layer egg, 1 slice Canadian bacon and 1 slice 2 percent cheddar on a whole-wheat English muffin. Serve with 1/2 nectarine brushed with 1 tsp maple syrup and heated under broiler until top bubbles.

Lunch: Loaded lentil soup

Heat 1 cup canned low-sodium lentil soup and, as it's cooking, stir in 1/4 cup diced carrot, 1 handful chopped fresh kale and 1/4 cup canned black beans, rinsed and drained. Enjoy with 3 whole-grain crackers topped with 1 oz shredded cheddar.

Snack: Guac and chips

9 baked corn chips; 1/2 cup red bell pepper strips; 2 tbsp guacamole

Dinner: Salmon and couscous

5 oz grilled wild salmon; 2 tbsp nonfat plain yogurt mixed with 1 tsp fresh dill; 1 cup couscous; 1 cup broccoli rabe sautéed in 1 tsp olive oil and 1 tsp garlic

Treat: Wine

5 oz red wine, 1/2 oz Parmesan

Bonus: 20 superfoods for weight loss, click here.

Day 6

Breakfast: Nutty yogurt

Top 8 oz nonfat Greek yogurt with 2 tbsp slivered almonds, 1/4 cup blueberries and 1 tbsp pomegranate seeds. Serve with 1/2 oat bran bagel spread with 1 tbsp trans-fat-free margarine.

Lunch: Turkey-Brie melt

Top 1 slice whole-wheat bread with 1 tsp raspberry preserves, 2 oz thinly sliced smoked turkey, 1 oz Brie, 1 thin slice avocado; toast until cheese melts. Serve with 6 oz nonfat raspberry yogurt with 1/2 tbsp pomegranate seeds stirred in.

Snack: Mini-pizza

Broil a 100-calorie English muffin (such as Thomas') topped with 2 tbsp tomato sauce and 1 tbsp Parmesan.

Dinner: Fajitas

Place 4 oz grilled chicken breast, 1/4 cup grilled onions, 3 bell pepper rings and 2 tbsp guacamole in a whole-wheat wrap; 1/4 chopped chipotle pepper and 1/2 cup black beans, rinsed and drained, cooked in 2 tbsp OJ

Treat: Faux fondue

Spear 1/2 cup blueberries and 1/4 cup strawberries on kebab sticks. Dip into a 100-calorie dark-chocolate pudding cup.

Bonus: Food to improve every inch of you, click here.

Day 7

Breakfast: Dunkin' Donuts to-go meal

1 large (20 oz) coffee with skim milk and 1/2 reduced-fat blueberry muffin; 1 apple

Lunch: Tuna and slaw

Mix 2 oz light tuna, 1 diced boiled egg, 2 tbsp olive oil mayo, 1 tbsp relish and 1 tsp Dijon mustard. Serve with 1 cup sliced cabbage mixed with 1/2 chopped Granny Smith apple, 1 oz feta and 1 tbsp rice wine vinegar.

Snack: Greek treat

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

Microwave a small cored apple filled with 1 tbsp raisins until tender, about6 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 and1 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

Stir 2 tsp all-natural peanut butter into 1/3 cup nonfat plain yogurt. Serve with half a pear, sliced.

Dinner: Apricot-Glazed Pork Tenderloin

Season 4 oz pork tenderloin with salt and pepper and sauté in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat oven to 425 degrees;. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve pork over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.

Treat: 2 sticks of a Kit Kat bar (half a regular-sized bar or one snack-size bar)

Bonus:Get a FREE! superfoods shopping list, click here.

Day 14

Breakfast: Spinach and Smoked Gouda Egg Sandwich

Sauté 1 cup fresh spinach with olive oil cooking spray until wilted (add pepper and garlic powder if desired); set spinach aside. In same pan, fry 1 egg plus 1 egg white in cooking spray until no longer runny. Top eggs with 2 tbsp shredded smoked Gouda. Sandwich eggs, cheese and spinach between 2 sides of a toasted whole-wheat English muffin. Serve with 1 orange.

Lunch: Asian Pork Tenderloin Salad

Top 2 cups baby spinach with 4 oz cooked pork tenderloin, sliced. Mix in 1/2 cup chopped cucumber, 1/2 cup chopped raw asparagus, 1 tsp sesame seeds, 1/4 cup canned mandarin oranges and 1/2 cup cooked quinoa. Drizzle with a dressing made by whisking 1/2 tsp soy sauce, 1 tbsp rice vinegar or white wine vinegar, 1 tsp olive or sesame oil, 1/4 tsp dried ginger and 1 tbsp apricot preserves.

Snack: Crudités and Hummus

Dip 1/2 cup raw zucchini spears and 1/3 cup grape tomatoes in 1/4 cup plain hummus.

Dinner: Farfalle With Veggies in Creamy Marinara

Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sautéed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.

Treat: 2 small York Peppermint Patties

Bonus: Sinless chocolate deserts, click here.

Day 15

Breakfast: Apricot, Almond and Ricotta Toast

Spread 2 slices whole-wheat toast each with 2 tbsp part-skim ricotta and 1 tsp apricot preserves; top each slice with 1 1/2 tsp sliced almonds.

Lunch: Quick Mediterranean Quinoa Salad With Roasted Chicken

Combine 1/2 cup cubed cooked chicken breast with 3/4 cup cooked quinoa, 1/4 cup reduced-fat feta crumbles, 1/4 cup chopped red pepper and 1 tbsp toasted sliced almonds. Toss with 1 tsp olive oil, 1 tsp chopped garlic, 1 tsp lemon juice and a dash of black pepper.

Snack: Banana Roll

Roll half a banana in 1 1/2 tbsp sliced almonds. Serve with 1 cup tea with 1 tsp honey and 1/4 cup warmed skim milk.

Dinner: Black Bean, Zucchini and Smoked Gouda Baked Burrito

Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sautéed in 1 tsp olive oil. Roll into a burrito, spray lightly with olive oil cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zucchini sautéed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.

Treat: 1 Vienna Fingers cookie with a cup of tea sweetened with 1 tsp honey

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.

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