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7:00am
BREAKFAST
After a full 7 or 8 hours without food, your body craves a healthy dose of high-quality protein. Start your day right with at least 30 grams (g), along with plenty of slow-digesting carbs. Because your carbohydrate stores are low after an overnight fast, there's no better time to fill your tank. Just make sure your carbs come primarily from fruit and 100 percent whole-grain sources.
PROTEIN-PACKED OATMEAL
Prepare:
1 package Nature's Path Instant Flax 'N Oats
Mix in:
1 scoop strawberry whey-protein powder (Choose a product that's 100 percent whey protein, such as Optimum Nutrition 100% Whey Gold Standard; optimumnutrition.com.)
3 Tbsp 1% milk
Have on the side:
1 medium pear
1 c green tea or coffee (sweetened with Splenda)
472 calories, 32 g protein, 76 g carbohydrates, 8 g fat (1 g saturated), 9 g fiber
OPTION 2 SPICY OMELET
Make with:
1 c Egg Beaters
1 medium egg
1/2 c fresh spinach
2 mushrooms, sliced
2 Tbsp shredded light Cheddar cheese
1/2 c salsa
Have on the side:
1 slice 100% whole-wheat bread with 1 Tbsp Smucker's low-sugar jelly; 1 c V8 juice
421 calories, 37 g protein, 40 g carbohydrates, 11 g fat (4 g saturated), 5 g fiber
OPTION 3 STRAWBERRY-AND-BANANA WORKOUT SHAKE
If you work out first thing in the morning, choose this option, drinking half of the shake right before your session and half immediately afterward.
Blend together:
2 scoops vanilla whey-protein powder
6 oz Yoplait Light fat-free strawberry yogurt
8 frozen strawberries
1 large banana
Plenty of ice
491 calories, 52 g protein, 61 g carbohydrates, 6 g fat (1 g saturated), 5 g fiber
10:00am
MIDMORNING SNACK
Eating protein- and fiber-rich meals or snacks every 2 to 3 hours helps keep your blood-sugar levels normal. This not only improves your body's ability to burn fat, but also reduces risk factors for heart disease by lowering cholesterol and triglycerides. Frequent eating also prevents afternoon binges on useless calories, like the leftover Krispy Kremes from your morning staff meeting.
GRAPES, CHEESE, AND HAM
1 1/2 c seedless grapes
2 slices fat-free American cheese singles
4 oz Healthy Choice ham slices
352 calories, 28 g protein, 51 g carbohydrates, 4 g fat (1 g saturated), 2 g fiber
OPTION 2 MEXI-TUNA
Mix together:
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
3/4 c canned black beans
1/2 c salsa
1/2 c canned green beans
335 calories, 45 g protein, 41 g carbohydrates, 1 g fat (0 g saturated), 15 g fiber
OPTION 3 CHILI
Microwave:
1/2 can Hormel Less Sodium Chili with Beans
340 calories, 18 g protein, 30 g carbohydrates, 17 g fat (7 g saturated), 9 g fiber
12:00pm
LUNCH
These lunches not only are high in protein and healthy fat, but also score low on the glycemic index. So, like the midmorning snack, they contain carbohydrates that have little impact on your blood sugar. This keeps your fat-burning furnace stoked and helps prevent the dreaded midday lull.
TUNA SANDWICH
Make with:
2 slices 100% whole-wheat bread
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
1 Tbsp Hellmann's Light mayonnaise
1 Tbsp mustard
1 lettuce leaf
2 slices tomato
1 tsp chopped onions
1 Tbsp chopped celery
Have on the side:
1 oz Planters mixed nuts
506 calories, 45 g protein, 41 g carbohydrates, 17 g fat (2 g saturated), 7 g fiber
OPTION 2 CHEF'S SALAD
Combine:
2 c chopped romaine lettuce
1 large hard-boiled egg
2 oz Healthy Choice turkey breast
2 oz Healthy Choice ham
1 oz sliced light Cheddar cheese
1 oz sliced light American cheese
6 cherry tomatoes
1/2 oz sliced almonds
2 Tbsp Hidden Valley Original Ranch Light Dressing (For a different flavor, try dressing your salad with olive oil and vinegar, which has 0 grams of sugar.)
493 calories, 54 g protein, 20 g carbohydrates, 22 g fat (6 g saturated), 4 g fiber
3:00pm
MIDAFTERNOON SNACK
As the day goes on, your ability to utilize carbohydrates for energy decreases, boosting the likelihood that they'll be stored as fat. So late afternoon is a good time to start downsizing your carb intake and increasing the amount of healthy fat you consume. This also leads to fewer total carbohydrates in your daily diet, which speeds fat loss, according to multiple studies over the past 5 years.
CHEESE STICKS AND NUTS
2 sticks 2% fat string cheese
1 oz walnuts
307 calories, 24 g protein, 5 g carbohydrates, 24 g fat (6 g saturated), 2 g fiber
OPTION 2 BEEF JERKY AND CELERY WITH PEANUT BUTTER
2 oz beef jerky
1 celery stalk
1 Tbsp Simply Jif Creamy Peanut Butter 33% Less Sugar
277 calories, 33 g protein, 14 g carbohydrates, 10 g fat (2 g saturated), 3 g fiber
OPTION 3 LOW-CARB PROTEIN BAR
1 Metabolic Drive Protein-Energy bar (t-nation.com) or similar product that contains fewer than 30 g carbohydrates and 20 or more g protein
240 calories, 20 g protein, 26 g carbohydrates, 8 g fat (3 g saturated), 2 g fiber
6:00pm
DINNER
Your sense of satiety, or feeling of fullness, is less sensitive in the evening than in the morning, which may help explain why you crave foods like ice cream at night. It's also another reason it makes sense to eat a dinner that's high in protein and healthy fat, both of which keep you full longer than carbohydrates do.
PANFRIED SALMON WITH BROCCOLI AND BEANS
Panfry:
One 51/2 oz salmon fillet (in 2 Tbsp olive oil preheated in a nonstick skillet) on medium-high heat for 4 minutes; turn and fry for another 5 minutes. Season with fresh lemon juice and dill.
Have on the side:
2 c steamed broccoli (measured raw)
1/2 can dark-red kidney beans (Wash thoroughly, then serve without cooking.)
516 calories, 56 g protein, 36 g carbohydrates, 19 g fat (3 g saturated), 18 g fiber
OPTION 2 MEAT LOAF WITH GREEN BEANS
Combine:
1 lb extra-lean ground beef
1/2 c oats
1/2 c Heinz OneCarb Ketchup (Use this version instead of regular ketchup to avoid unnecessary sugar.)
1 large egg
1/2 tsp salt
1/2 tsp pepper
2 Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce
In a baking pan, mix and form the ingredients into a loaf with your hands, then place into an oven preheated to 350°F.
Cook for:
15 to 20 minutes. Makes 2 servings
Have on the side:
1 c cooked green beans
530 calories, 52 g protein, 28 g carbohydrates, 20 g fat (9 g saturated), 5 g fiber
9:00pm
BEFORE-BED SNACK
Slow-absorbing proteins such as casein--the type of protein found in dairy products--deliver a steady supply of amino acids to muscle cells while you sleep, protecting your hard-earned muscle.
PROTEIN PUDDING
Mix together, then chill for 1 hour:
1 scoop chocolate whey-protein powder
6 oz 1% milk
1 tsp sugar-free Jell-O pudding mix
239 calories, 33 g protein, 17 g carbohydrates, 4 g fat (1 g saturated), 1 g fiber
OPTION 2 COTTAGE CHEESE AND STRAWBERRIES
Mix together:
1 c Breakstone's 2% cottage cheese
3/4 c sliced strawberries
198 calories, 29 g protein, 14 g carbohydrates, 3 g fat (0.5 g saturated), 3 g fiber
BREAKFAST
After a full 7 or 8 hours without food, your body craves a healthy dose of high-quality protein. Start your day right with at least 30 grams (g), along with plenty of slow-digesting carbs. Because your carbohydrate stores are low after an overnight fast, there's no better time to fill your tank. Just make sure your carbs come primarily from fruit and 100 percent whole-grain sources.
PROTEIN-PACKED OATMEAL
Prepare:
1 package Nature's Path Instant Flax 'N Oats
Mix in:
1 scoop strawberry whey-protein powder (Choose a product that's 100 percent whey protein, such as Optimum Nutrition 100% Whey Gold Standard; optimumnutrition.com.)
3 Tbsp 1% milk
Have on the side:
1 medium pear
1 c green tea or coffee (sweetened with Splenda)
472 calories, 32 g protein, 76 g carbohydrates, 8 g fat (1 g saturated), 9 g fiber
OPTION 2 SPICY OMELET
Make with:
1 c Egg Beaters
1 medium egg
1/2 c fresh spinach
2 mushrooms, sliced
2 Tbsp shredded light Cheddar cheese
1/2 c salsa
Have on the side:
1 slice 100% whole-wheat bread with 1 Tbsp Smucker's low-sugar jelly; 1 c V8 juice
421 calories, 37 g protein, 40 g carbohydrates, 11 g fat (4 g saturated), 5 g fiber
OPTION 3 STRAWBERRY-AND-BANANA WORKOUT SHAKE
If you work out first thing in the morning, choose this option, drinking half of the shake right before your session and half immediately afterward.
Blend together:
2 scoops vanilla whey-protein powder
6 oz Yoplait Light fat-free strawberry yogurt
8 frozen strawberries
1 large banana
Plenty of ice
491 calories, 52 g protein, 61 g carbohydrates, 6 g fat (1 g saturated), 5 g fiber
10:00am
MIDMORNING SNACK
Eating protein- and fiber-rich meals or snacks every 2 to 3 hours helps keep your blood-sugar levels normal. This not only improves your body's ability to burn fat, but also reduces risk factors for heart disease by lowering cholesterol and triglycerides. Frequent eating also prevents afternoon binges on useless calories, like the leftover Krispy Kremes from your morning staff meeting.
GRAPES, CHEESE, AND HAM
1 1/2 c seedless grapes
2 slices fat-free American cheese singles
4 oz Healthy Choice ham slices
352 calories, 28 g protein, 51 g carbohydrates, 4 g fat (1 g saturated), 2 g fiber
OPTION 2 MEXI-TUNA
Mix together:
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
3/4 c canned black beans
1/2 c salsa
1/2 c canned green beans
335 calories, 45 g protein, 41 g carbohydrates, 1 g fat (0 g saturated), 15 g fiber
OPTION 3 CHILI
Microwave:
1/2 can Hormel Less Sodium Chili with Beans
340 calories, 18 g protein, 30 g carbohydrates, 17 g fat (7 g saturated), 9 g fiber
12:00pm
LUNCH
These lunches not only are high in protein and healthy fat, but also score low on the glycemic index. So, like the midmorning snack, they contain carbohydrates that have little impact on your blood sugar. This keeps your fat-burning furnace stoked and helps prevent the dreaded midday lull.
TUNA SANDWICH
Make with:
2 slices 100% whole-wheat bread
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
1 Tbsp Hellmann's Light mayonnaise
1 Tbsp mustard
1 lettuce leaf
2 slices tomato
1 tsp chopped onions
1 Tbsp chopped celery
Have on the side:
1 oz Planters mixed nuts
506 calories, 45 g protein, 41 g carbohydrates, 17 g fat (2 g saturated), 7 g fiber
OPTION 2 CHEF'S SALAD
Combine:
2 c chopped romaine lettuce
1 large hard-boiled egg
2 oz Healthy Choice turkey breast
2 oz Healthy Choice ham
1 oz sliced light Cheddar cheese
1 oz sliced light American cheese
6 cherry tomatoes
1/2 oz sliced almonds
2 Tbsp Hidden Valley Original Ranch Light Dressing (For a different flavor, try dressing your salad with olive oil and vinegar, which has 0 grams of sugar.)
493 calories, 54 g protein, 20 g carbohydrates, 22 g fat (6 g saturated), 4 g fiber
3:00pm
MIDAFTERNOON SNACK
As the day goes on, your ability to utilize carbohydrates for energy decreases, boosting the likelihood that they'll be stored as fat. So late afternoon is a good time to start downsizing your carb intake and increasing the amount of healthy fat you consume. This also leads to fewer total carbohydrates in your daily diet, which speeds fat loss, according to multiple studies over the past 5 years.
CHEESE STICKS AND NUTS
2 sticks 2% fat string cheese
1 oz walnuts
307 calories, 24 g protein, 5 g carbohydrates, 24 g fat (6 g saturated), 2 g fiber
OPTION 2 BEEF JERKY AND CELERY WITH PEANUT BUTTER
2 oz beef jerky
1 celery stalk
1 Tbsp Simply Jif Creamy Peanut Butter 33% Less Sugar
277 calories, 33 g protein, 14 g carbohydrates, 10 g fat (2 g saturated), 3 g fiber
OPTION 3 LOW-CARB PROTEIN BAR
1 Metabolic Drive Protein-Energy bar (t-nation.com) or similar product that contains fewer than 30 g carbohydrates and 20 or more g protein
240 calories, 20 g protein, 26 g carbohydrates, 8 g fat (3 g saturated), 2 g fiber
6:00pm
DINNER
Your sense of satiety, or feeling of fullness, is less sensitive in the evening than in the morning, which may help explain why you crave foods like ice cream at night. It's also another reason it makes sense to eat a dinner that's high in protein and healthy fat, both of which keep you full longer than carbohydrates do.
PANFRIED SALMON WITH BROCCOLI AND BEANS
Panfry:
One 51/2 oz salmon fillet (in 2 Tbsp olive oil preheated in a nonstick skillet) on medium-high heat for 4 minutes; turn and fry for another 5 minutes. Season with fresh lemon juice and dill.
Have on the side:
2 c steamed broccoli (measured raw)
1/2 can dark-red kidney beans (Wash thoroughly, then serve without cooking.)
516 calories, 56 g protein, 36 g carbohydrates, 19 g fat (3 g saturated), 18 g fiber
OPTION 2 MEAT LOAF WITH GREEN BEANS
Combine:
1 lb extra-lean ground beef
1/2 c oats
1/2 c Heinz OneCarb Ketchup (Use this version instead of regular ketchup to avoid unnecessary sugar.)
1 large egg
1/2 tsp salt
1/2 tsp pepper
2 Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce
In a baking pan, mix and form the ingredients into a loaf with your hands, then place into an oven preheated to 350°F.
Cook for:
15 to 20 minutes. Makes 2 servings
Have on the side:
1 c cooked green beans
530 calories, 52 g protein, 28 g carbohydrates, 20 g fat (9 g saturated), 5 g fiber
9:00pm
BEFORE-BED SNACK
Slow-absorbing proteins such as casein--the type of protein found in dairy products--deliver a steady supply of amino acids to muscle cells while you sleep, protecting your hard-earned muscle.
PROTEIN PUDDING
Mix together, then chill for 1 hour:
1 scoop chocolate whey-protein powder
6 oz 1% milk
1 tsp sugar-free Jell-O pudding mix
239 calories, 33 g protein, 17 g carbohydrates, 4 g fat (1 g saturated), 1 g fiber
OPTION 2 COTTAGE CHEESE AND STRAWBERRIES
Mix together:
1 c Breakstone's 2% cottage cheese
3/4 c sliced strawberries
198 calories, 29 g protein, 14 g carbohydrates, 3 g fat (0.5 g saturated), 3 g fiber