“THE SECRET OF SUCCESS IS CONSTANCY TO PURPOSE.”
—BENJAMIN DISRAELI
do you feel like a healthy eating expert yet? You should! You now have the lowdown on all of the types of nutrientdense foods, and you’re well on your way to learning how to create healthy habits for life. Over the next 14 days you’ll be forced to look closely at your food-related behaviors, and then be challenged to make them better. Whether you’re a healthy eating novice or a smart food guru, the 2-Week Turnaround Diet Cookbook will encourage healthier habits by providing food basics, tips, tricks, and an abundance of recipes. You’ll start to feel your energy soar, your fitness levels improve, and your confidence rise. Are you ready?
Before we jump into the plan, let’s look at some things you can do before you start the diet to make the next 2 weeks even easier and more successful. First things first, make sure you pick a good time in your life to start this diet. I know what you’re thinking: Is there ever a good time to change the way you eat? But some times are actually better than others. This is an eating plan you can follow long after the 2 weeks are done, so you want to start off on the right foot. Having a good experience now may be all the motivation you need to continue with the plan, be it for another week or many more years. Remember, this diet—even when tweaked to make it better fit into your lifestyle—is a safe way to lose pounds in the long run, so take advantage of it for as long as possible.
What you want to do is kick off the eating plan at a time when you have 2 weeks to commit to it. This doesn’t mean you must completely clear your schedule, but don’t embark on the diet if you have upcoming events that will completely shake up your schedule —like a vacation or a demanding houseguest. Before you start to worry, though, rest assured that this plan won’t take up all of your free time. But you do want to be able to invest some time in it, as it will help lay the foundation for healthy eating habits. In other words, make this plan the priority, even if only for 14 days! You’ll be amazed at the habits that stick around long after you’re done.
Let’s look at other helpful things to do before you start the 2-week plan.
Smart Shopping: Navigating the Aisles
Now that you’ve figured out the best moment to jump-start your new diet regimen, it’s time to go shopping! Healthy eating begins with healthy grocery shopping, and what you put into your cart week after week can make all the difference in your health—and your waistline. Is your cart full of fruits, vegetables, and other whole foods that we recommend in this diet? Or is it overloaded with sugary products, unhealthy snacks, and processed foods? The trick to sticking with this eating plan is to ensure that those unhealthy foods don’t even make it into your kitchen. Who needs the temptation? It’s really important to head down the healthy eating path right from the start, and this begins in the grocery store.
Throughout this eating plan you’ll be eating delicious recipes that are clearly laid out for you. In theory, it should be as simple as buying what’s on the ingredients list, but I’m the first to admit that it can be intimidating to navigate those grocery store aisles. It’s easy to get lost among the multitude of food options out there, not to mention the undecipherable food labels and abundance of health claims promising to change your life for the better. Then, of course, there are the enticing free samples and the sugary temptations waiting for you at the checkout counter. Put these factors together, and they can really make a dent in your wallet and lead to unwelcome pounds around your waist.
Luckily, there are little tricks you can use when you’re food shopping to maximize your health and minimize your mishaps at the grocery store. To help you conquer the supermarket, try these tips:
MAKE A LIST: Before you even set foot in the store, create a shopping list. Why? Because something as simple as a carefully crafted list of ingredients, especially if it’s for a week’s worth of meals, can make a big difference in your budget and your midsection. We’ve made it easy for you by doing the meal planning; now your task is to stick to the list. Don’t get sidetracked by those unhealthy foods. Remember to double-check that you don’t already have some of the ingredients in your pantry, fridge, or freezer before heading to the store. There’s no reason to waste money!
FOLLOW THE HEALTHY PATH: Believe it or not, the route you take in a grocery store can influence what you put in your shopping cart. Stick to the perimeter of the store as much as possible, since the outer aisles often contain the healthiest foods, such as fruits, veggies, dairy products, meat, and fish. You’ll also find fewer products with confusing health claims in these aisles, since most fresh foods don’t have labels. Once your cart is mostly full of foods from these aisles (say around three-quarters full), you can move to the inner aisles. Here you find the packaged and processed foods, often loaded with additives and artificial stuff. Stay away from these foods as much as possible, and focus on the healthier items found here instead, including canned beans, frozen fruits and veggies, whole grain products, and sauces. And don’t just grab foods you see at eye level—scan the upper and lower shelves as well. Some manufacturers pay big money to get their newest products on the center shelves, but that doesn’t mean they’re the healthiest.
DON’T GO HUNGRY: You’ve heard it before and we’ll say it again: Don’t go grocery shopping on an empty stomach. When you head to the store hungry, you’re much more likely to load up on junk foods, which can be detrimental not only to your health, but also to your wallet. Suddenly every pie, candy bar, and bag of chips will be calling your name. If you’re full, though, you lower the odds of succumbing to temptation. Fortunately, this isn’t an eating plan that should leave you feeling hungry, thanks to the balance of nutrients that will maintain your blood-sugar levels all day long. Still, don’t take that risk, and eat a meal or snack before heading to the store. It’ll up your chances of sticking strictly to your list.
STAY SEASONAL: Stick with seasonal and local products whenever possible, so you’ll get produce when it’s at its freshest, healthiest, and most flavorful. Nutrients begin to deteriorate as soon as fruits and veggies are harvested, but by eating locally, you minimize the amount of time needed to transport these foods. This is good news for your health, the environment, and for local farmers. Farmers’ markets and produce stands are usually your best bet for finding fresh and seasonal products. Food co-ops are another good option. These member-run organizations often stock up on organic or pesticide-free produce, as well as local products. If none of these alternatives exist in your area, or if you just prefer the grocery store, don’t hesitate to ask someone working at your supermarket to confirm which foods are in season. You can also visit the Natural Resources Defense Council to see what’s in season in your state at nrdc. org/health/foodmiles. Keep in mind that frozen fruits and vegetables are packed at the peak of freshness and provide the same essential nutrients and health benefits as fresh, so if the fresh produce selection is skimpy, frozen produce (without added salt or sugar) is a good alternative.
START CLICKING: If you really can’t resist tossing that cake, box of cookies, or pint of ice cream into your shopping cart, there’s always the Internet. Buying your groceries online is a good way to minimize impulse purchases. One study found that participants on weight loss plans who ordered groceries from online retailers stocked their kitchens with 28 percent fewer high-fat foods than those who shopped in their local grocery stores.1 If you want to lessen the temptation and go online, you can try retailers such as Peapod (peapod.com), FreshDirect (freshdirect. com), or Amazon Fresh (fresh.amazon.com). And don’t worry—you can still use your coupons on these Web sites. Another option is to check your local supermarkets to see if they offer delivery services. Some stores will do your shopping and deliver your groceries, while others will do the shopping and then you stop by to pick up your order. Either way, it keeps you away from temptation.
Get Savvy about Food Labels
To further enhance your supermarket know-how, it’s important to be able to decipher the food labels you’ll find on many of your favorite products. Grocery store shelves are full of foods that promise to boost your health and shrink your waistline, but what’s actually good for you? To get beyond the promises, you need to look at the nutritional values, ingredients, and calorie counts of the foods you buy.
Though it might seem complicated at first, learning the basics of how food labels work can help you make the best food choices for you and your family. This will be especially important after these 2 weeks are over and you want to start creating your own healthy meals and snacks. Once you figure it out, the food label will become your best shopping tool. It allows you to compare the nutrients and ingredients in similar products, and it tells you which nutrients a particular food provides, and how much.
Most packaged products contain food labels, which you’ll find on the back or side of the package. These labels contain an ingredients list, which lists ingredients in descending order by weight, as well as a “Nutrition Facts” panel. The panel lists the number of calories as well as how much total fat, saturated fat, trans fat, and other nutrients are in that food. There is also a column called “% Daily Value,” which shows how much of the daily recommended nutrients the product provides, based on a 2,000-calorie diet. Some products also contain specific health claims, which must meet government regulations before they can appear on a package.
Here are some further tips to help you decode food labels:
SEEK THE REAL SERVING: Don’t forget to check the serving size of a product, which is also on the Nutrition Facts panel. All of the nutritional information you’ll find on the label is based on this serving size. The label also tells you how many servings there are in the whole package. This can be tricky, because a food that seems like a single serving (take a bagel or a bottle of soda) may be listed as two or three servings—and that means you’ll get two or three times the calories if you consume the whole thing. Be sure to read the serving size information closely, so you know exactly what you’re getting. Also, keep in mind that serving sizes aren’t always reflective of the amount you should be eating of a particular food.
CALORIES STILL COUNT: A food can be labeled as fat free, sugar free, low-fat, or low-carb, but still be unhealthy or high in calories. This is particularly true for healthier versions of junk foods, such as low-fat cookies, baked (rather than fried) potato chips, and reduced-fat ice cream or crackers. Sometimes, when a food’s fat content is cut back, the amount of sugar or salt is increased to maintain flavor. That’s not so healthy! Other times, low-fat foods have nearly as many calories as their original versions. So again, carefully check the Nutrition Facts panel to see how many calories per serving a product contains. And don’t hesitate to compare the original version of a food with its “healthier” counterpart to get the full nutritional picture. Unfortunately, just because a food has a health claim doesn’t automatically make it a healthy food.
GET THE WHOLE STORY: Distinguishing a whole grain product from one that isn’t can be difficult. Many breads, cereals, pastas, and other grain products have misleading names or package claims, for example “multigrain,” which simply means that the food contains a variety of grains. It does not mean that the grains are whole. Instead, you want to go for foods with labels that say “100% whole grains” or “100% whole wheat.” The best way to determine if a product is whole grain is to check out the ingredients list. The only grains in the list should be identified as whole: “whole wheat,” “whole corn,” or “whole rye.” Of course there are exceptions, such as oat, buckwheat, and quinoa, which are also whole grains. If the ingredients list states “enriched flour” or “unbleached wheat flour,” you’ll know right away that the product contains some refined grains. It’s also common to see wheat flour (white flour) as the first ingredient, followed by some sort of sweetener and then whole wheat flour, but this can mean that there’s only a small amount of whole grain in the product.
TRACK TRANS FATS: As you know by now, you want to avoid trans fats (also called trans fatty acids) at all costs, since they can be harmful to your heart. You’ll find these bad guys most often in fried foods, some margarines, and commercial baked goods, such as cookies, crackers, and cakes. The good news is that these fats can now be found on the Nutrition Facts panel. As of January 2006, food manufacturers have been legally required to list them. You’ll find them listed directly under the line for saturated fat. Be aware, though, that even if the packaging says “no trans fats,” the food can have up to 0.5 gram of trans fats per serving—and this can add up over time. What are other clues that a food contains trans fats? Look for the words “partially hydrogenated vegetable oil” in the ingredients list, as that’s another term for trans fat. Often the words “vegetable shortening” is a good hint as it, too, contains some of these bad fats.2
LESS IS MORE: Eating whole foods is about eliminating preservatives, additives, and processed sugars from your diet. It’s about eating more fresh fruits and veggies, lean protein, low-fat dairy, and whole grains, and eating fewer processed foods with long lists of hard-to-pronounce artificial ingredients. Look for products with natural, real ingredients—things you can easily identify.
REAL 2-WEEK TURNAROUND SUCCESS STORY
Nancy Haley
2-WEEK RESULTS:
7 pounds, 7¾ inches lost
BEING PREPARED helped Nancy drop 7 pounds and more than 7 inches, including 2 inches off her waist. The day before she started her plan, Nancy went to the grocery store and bought almost everything she would need for the next 14 days. “I went online to Prevention’s My Health Tracker at prevention.com and planned out what I was going to eat. This way I had everything in the house. Those were my only choices, instead of it being a free-for-all foodfest whenever I wanted.” Nancy uses another trick to stay on track—she stores her weights in a place in the kitchen where she can see them for motivation.
Get Cooking!
Once your kitchen is stocked with whole, healthy food options, you’re finally ready to dig into the nutritionally balanced and mouthwatering recipes that make up this eating plan. Remember, healthy eating doesn’t just happen because you buy all the “right” foods, you also need to prepare these foods in ways that retain their good-for-you properties. Whether you love spending time in the kitchen or prefer the quick route to a cooked meal, there are lots of small things you can do to boost the healthfulness of your dishes.
While we clearly lay out how to prepare the meals and snacks in this book, there are some additional cooking strategies you can use to boost the flavor and nutrition of the recipes. These tips and tricks will be especially important if you want to experiment with devising your own healthy meals once the 14 days are over. Don’t forget, the cooking habits you form on this plan can be used for a lifetime. Here are some ideas to get you started:
PRESERVE NUTRIENTS: How you choose to prepare your food can affect the amount of nutrients you end up eating. Some cooking methods are better than others, and you want to go for techniques that retain the most flavor, color, and nutrients in a food. So steam, stir-fry, or microwave veggies instead of boiling them, and avoid cooking at high temperatures or for extended cooking times. Too much liquid, heat, or time can destroy or leach out valuable nutrients.3 Other healthy cooking methods include baking, grilling, and braising, while deep frying is really a no-no. Another trick is to use nonstick cookware, so less oil is necessary when cooking.
FLAVOR, MINUS THE FAT: Using herbs and spices is an excellent way to boost flavor without increasing fat, calories, or salt. Fresh herbs work wonders, but the dried stuff is great, too. It’s best to avoid prepared seasonings, as they often contain a lot of salt; otherwise, look for salt-free seasoning mixes. You can also make your own seasoning mix by blending together your favorite dried herbs. Other low-fat flavor-enhancers are lemon and lime juice, citrus zest, flavored vinegar, garlic, onions, and fatfree or low-fat sauces. If you really want to kick it up a notch, try adding hot chiles to your dish.
PREPARED PRODUCE: Many people would be inclined to eat more health-boosting fruits and veggies if they weren’t so short on time and overwhelmed by their busy schedules and lives. The good news is that in today’s fast-paced world you can buy many of these products ready-to-eat—no chopping, no washing, no fuss. And they’re usually just as nutritious as the unprepared version. So feel free to head to the produce section of your store and pick up prewashed salad and greens, as well as precut fruits and veggies. Just be sure to buy packages with no added sugar or salt, and if you’re going for canned fruit, pick the ones packed in juice, not syrup. By keeping these easy-to-eat fruits and veggies on hand, you’ll lower the odds of turning to unhealthy choices in a moment of hunger, and up the chances of filling your diet with these nutrient-dense superfoods.
CUT THE SALT: Our bodies do need some sodium, which we mostly consume in the form of salt, to function properly. But eating too much sodium can increase your chances of developing high blood pressure, a condition that can lead to kidney disease. Since almost 80 percent of the sodium we eat comes from prepared or processed foods, you should skip these foods as much as possible, or choose sodium-free versions.4 Herbs and spices, as you already know, are also a great way to cut the salt while maintaining the flavor. And be on the lookout for hidden sources of salt, such as bouillon cubes, marinades, soy sauce, and steak sauce (see page 21).
DEEP FREEZE: If you’re short on time or money, you’ll be happy to know that frozen veggies are almost as good for you as the fresh stuff. Since you keep them in the freezer, they’re also much less likely to go bad. It’s true that just-picked produce has more vitamins and minerals, but these nutrient levels drop during shipping and storage. And most of our food travels a long way before it reaches the supermarket. In fact, most produce grown in the United States travels an average of 1,500 miles before it gets sold.5 Frozen veggies, on the other hand, are usually picked ripe and then immediately flash frozen, so they retain most of their nutrients. To keep your calories under control, though, buy frozen veggies without added fat, and avoid those packed with salt, sauces, or additives. Also, stay away from canned veggies as much as possible, as they are often very high in sodium.
MAKE MEALS LAST: Leftovers are your best friend when you’re cooking healthy. If you’re going to go through the effort, why not make a little extra? You can pack the leftovers for lunch the next day and voila!—you have a ready-made balanced meal. Or create your own frozen meal by freezing leftovers that you can pull out on busy days when you really don’t have the energy to cook. When your stomach starts grumbling, heading to your freezer is a much better option than stopping by the nearest fast-food joint! To simplify things even further, separate your leftovers into smaller portions before putting them in the fridge or freezer. That way, when you—or a family member—reach in, you’ll automatically grab one portion and be less likely to overeat. If you tend to forget about meals once they enter the freezer, keep a list on your fridge of the leftovers you’ve put away.
PORTION CONTROL: Supersize meals and oversize dishes at restaurants have distorted our idea of a “normal” portion size. More often than not, we get more food than we need. Fortunately, you can avoid portion distortion at home. For starters, use small plates when dishing out homemade meals. Many of us instinctively clean off our plates, and a smaller plate translates into less food to polish off. It will also make the meal look larger. Another trick is to use the idea of a “divided plate.”6 Just think of the plate as being divided into four equal parts. Then fill one of the sections with a lean protein, such as chicken or fish, and another section with a starch, preferably a whole grain food. Finally, fill the remaining half of your plate with veggies. This will not only help limit how much you eat, but it will also keep your meals balanced.
REAL 2-WEEK TURNAROUND SUCCESS STORY
Linda Madden
2-WEEK RESULTS:
5.2 pounds, 10 inches lost
AFTER 4 WEEKS on the plan, Linda lost more than 10 pounds and an amazing 12 inches.
Key for her is the idea of portion control. “I now know what 3 ounces of protein looks like—it’s about the size of a deck of cards. So when I get a dish at a restaurant, I’ll cut the portions and set the remaining food aside.” She’s surprised at all she can eat on the plan. “I don’t think of myself as being on a diet, because that makes me think of deprivation. This is about making healthy choices.”
All in the Family
Any journey to change old habits is easier if you don’t go it alone. So make sure you give your family a heads-up that you’re embarking on this eating plan. This will allow them to support you, provide motivation, and help you overcome any roadblocks as you attempt to stay on the healthy eating track. Our loved ones are often out biggest cheerleaders when we’re trying to improve our lives, so take advantage of their encouragement.
At the same time, including your family on your healthy eating journey over the next 2 weeks may help them improve their eating habits. You can make a lasting positive impression, especially if you have younger kids, since they’re impressionable and mostly eat what’s available at home. If you junk-food-proof your house, the only options available when hunger strikes any member of your family will be whole and healthy foods. The best way to encourage your family to eat healthy is to do it yourself—this is your time to be a role model.
I realize this can be challenging, with everyone’s busy schedules and varying tastes in food, not to mention the readily available unhealthy food options. But there are ways you can try to involve your family over the next 14 days. Here are some ideas:
PICK FAVORITES: Let your family help you choose which dinner recipes to include on some days of this eating plan. Most kids enjoy helping out with dinnertime decision making, and you can use this opportunity to talk to them about healthy food choices and planning a balanced meal. Your family will feel as if they’re partaking in the eating plan as well, and they may be more inclined to eat dinner if they’ve been involved in the process. There are a multitude of delicious recipes in our eating plan, so it should be no problem finding meals you can all agree on. But don’t let your kids dominate each day of this diet with their favorites, as kids need to develop a taste for new foods as well. And ultimately, this is your eating plan.
FAMILY MEALS: Schedule family meals several times during the week, if not every day. It will give your kids some structure and provide time for your family to reconnect and sample dishes from this meal plan together. Studies show that children who eat with their families tend to have healthier eating patterns. One study, part of the Project EAT-II research undertaken by the University of Minnesota’s School of Public Health, showed that young people who ate more family meals during high school had better nutrition in their early years of adulthood. Specifically, they had a higher daily intake of fruit, vegetables, calcium, and other important nutrients, and a lower intake of soft drinks. Besides nutritional benefits, family meals have also been related to higher academic performance, greater psychosocial well-being, and a lower risk of unhealthy weight control behaviors, such as anorexia.7
SHOPPING TIME: It’s true that taking the kids and your hubby along for grocery shopping can increase the amount of time spent at the store and probably raise the junk food content of your cart, but there are some advantages to bringing the family along. You can make the shopping list together and then tackle the list as a team once you hit the store. Once there, you can use the opportunity to teach your loved ones about healthy eating, healthy shopping, and how to read food labels. And don’t stress if your family won’t leave the store without a treat. It’s not realistic to think that you’ll eliminate all treats from your diet, especially if you stick to this plan for more than the 2 weeks. The key is to limit—not necessarily eliminate—the unhealthy foods in your diet, so one treat per person is fine.
Why not take your family along as you jump into this healthy eating plan? You never know, you may just help prepare them to make good food decisions in the process. That’s not to say that suddenly your kids will want carrot sticks instead of potato chips, but the food habits you instill in them now can lead to healthier choices later in life.
Sampling Time
You now have all the tools you need to distinguish diet-sabotaging foods from health-boosting ones and to shop and cook in ways that will maximize your health. We’re almost ready to launch into the recipes and meal plans in this diet. In the next four chapters you’ll find tons of nutrient-dense breakfasts, lunches, dinners, snacks, and desserts. There’s no way you won’t find some new favorite meals in the upcoming chapters.
To get you started, here’s a sample 2-week meal plan. Notice that it includes a balanced breakfast, lunch, and dinner, as well as an energyboosting snack and a muscle-building snack. All of these recipes are delicious and good for you—you can’t beat that!
MEAL GUIDELINES
Following these suggested amounts for each meal will help you organize your meals while staying on the eating plan.
| BREAKFAST | A.M. SNACK | LUNCH | P.M. SNACK | DINNER |
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| (APPROXIMATELY 400 CALORIES) | (APPROXIMATELY 200 CALORIES) | (APPROXIMATELY 400 CALORIES) | (APPROXIMATELY 200 CALORIES) | (APPROXIMATELY 400 CALORIES) |
MEAL PLANS
DAY 1 Suggested Menu
| BREAKFAST | SNACK | LUNCH | DINNER | SNACK |
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PER SERVING: 388 calories; 18 g total fat; 4 g saturated fat; 38 g carbohydrate; 5 g fiber; 24 g protein; 18 mg cholesterol; 750 mg sodium |
PER SERVING: 200 calories; 6 g total fat; 4 g saturated fat; 30 g carbohydrate; 1 g fiber; 8 g protein; 15 mg cholesterol; 150 mg sodium |
PER SERVING: 441 calories; 16 g total fat; 3 g saturated fat; 59 g carbohydrate; 11 g fiber; 21 g protein; 23 mg cholesterol; 814 mg sodium |
PER SERVING: 423 calories; 7 g total fat; 3 g saturated fat; 54 g carbohydrate; 7 g fiber; 36 g protein; 58 mg cholesterol; 491 mg sodium |
PER SERVING: 166 calories; 4 g total fat; 1 g saturated fat; 29 g carbohydrate; 2 g fiber; 8 g protein; 3 mg cholesterol; 67 mg sodium |
DAY 2 Suggested Menu
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 450 calories; 13 g total fat; 2 g saturated fat; 67 g carbohydrate; 9 g fiber; 24 g protein; 19 mg cholesterol; 620 mg sodium | 157 calories; 7 g total fat; 3 g saturated fat; 16 g carbohydrate; 3 g fiber; 10 g protein; 10 mg cholesterol; 203 mg sodium | 386 calories; 18 g total fat; 3 g saturated fat; 26 g carbohydrate; 12 g fiber; 30 g protein; 64 mg cholesterol; 324 mg sodium |
160 calories; 0 g total fat; 0 g saturated fat; 34 g carbohydrate; 1 g fiber; 6 g protein; 10 mg cholesterol; 70 mg sodium |
434 calories; 15 g total fat; 2 g saturated fat; 44 g carbohydrate; 12 g fiber; 37 g protein; 65 mg cholesterol; 488 mg sodium |
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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1 cup vanilla soy milk with 1 peach | • Vegetable Fish Soup with Rouille, page 92 • 1 cup grapes |
• 1 sliced pear with ¼ cup crumbled blue cheese | • Apricot Glazed Pork Skewers, page 178 |
| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 412 calories; 11 g total fat; 4 g saturated fat; 34 g carbohydrate; 4 g fiber; 48 g protein; 198 mg cholesterol; 681 mg sodium | 140 calories; 3 g total fat; 1 g saturated fat; 20 g carbohydrate; 1 gfiber; 7 g protein; 0 mg cholesterol; 170 mg sodium | 423 calories; 8 g total fat; 1 g saturated fat; 64 g carbohydrate; 9 g fiber; 26 g protein; 49 mg cholesterol; 687 mg sodium | 220 calories; 10 g total fat; 6 g saturated fat; 28 g carbohydrate; 6 g fiber; 8 g protein; 25 mg cholesterol; 470 mg sodium | 425 calories; 11 g total fat; 1 g saturated fat; 44 g carbohydrate; 8 g fiber; 38 g protein; 74 mg cholesterol; 695 mg sodium |
DAY 4 Suggested Menu
| BREAKFAST | SNACK | LUNCH | DINNE | SNACK |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 379 calories; 7 g total fat; 1 g saturated fat; 53 g carbohydrate; 7 g fiber; 30 g protein; 0 mg cholesterol; 201 mg sodium | 160 calories; 6 g total fat; 4 g saturated fat; 20 g carbohydrate; 3 g fiber; 6 g protein; 20 mg cholesterol; 240 mg sodium | 406 calories; 4 g total fat; 1 g saturated fat; 72 g carbohydrate; 11 g fiber; 24 g protein; 25 mg cholesterol; 835 mg sodium | 405 calories; 4 g total fat; 1 g saturated fat; 49 g carbohydrate; 5 g fiber; 38 g protein; 175 mg cholesterol; 423 mg sodium | 207 calories; 5 g total fat; 1 g saturated fat; 31 g carbohydrate; 2 g fiber; 11 g protein; 5 mg cholesterol; 166 mg sodium |
DAY 5 Suggested Menu
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 404 calories; 7 g total fat; 3 g saturated fat; 66 g carbohydrate; 5 g fiber; 22 g protein; 20 mg cholesterol; 377 mg sodium | 203 calories; 9 g total fat; 4 g saturated fat; 9 g carbohydrate; 2 g fiber; 25 g protein; 45 mg cholesterol; 457 mg sodium | 417 calories; 20 g total fat; 3 g saturated fat; 37 g carbohydrate; 7 g fiber; 24 g protein; 47 mg cholesterol; 433 mg sodium | 191 calories; 8 g total fat; 4 g saturated fat; 20 g carbohydrate; 5 g fiber; 12 g protein; 17 mg cholesterol; 651 mg sodium | 391 calories; 12 g total fat; 3 g saturated fat; 38 g carbohydrate; 11 g fiber; 34 g protein; 50 mg cholesterol; 615 mg sodium |
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 416 calories; 1 g total fat; 3 g saturated fat; 58 g carbohydrate; 12 g fiber; 24 g protein; 1 8 mg cholesterol; 611 mg sodium | 140 calories; 0 g total fat; 0 g saturated fat; 19 g carbohydrate; 0 g fiber; 14 g protein; 4 mg cholesterol; 190 mg sodium | 418 calories; 19 g total fat; 3 g saturated fat; 43 g carbohydrate; 11 g fiber; 20 g protein; 0 mg cholesterol; 609 mg sodium | 182 calories; 10 g total fat; 6 g saturated fat; 16 g carbohydrate; 2 g fiber; 10 g protein; 28 mg cholesterol; 307 mg sodium | 421 calories; 15 g total fat; 3 g saturated fat; 36 g carbohydrate; 6 g fiber; 35 g protein; 69 mg cholesterol; 549 mg sodium |
DAY 7 Suggested Menu
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: |
PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 381 calories; 9 g total fat; 2 g saturated fat; 53 g carbohydrate; 4 g fiber; 23 g protein; 45 mg cholesterol; 819 mg sodium | 172 calories; 11 g total fat; 8 g saturated fat; 7 g carbohydrate; 2 g fiber; 11 g protein; 36 mg cholesterol; 584 mg sodium | 432 calories; 5 g total fat; 1 g saturated fat; 64 g carbohydrate; 9 g fiber; 34 g protein; 71 mg cholesterol; 598 mg sodium | 200 calories; 1 g total fat; 0 g saturated fat; 34 g carbohydrate; 3 g fiber; 15 g protein; 5 mg cholesterol; 190 mg sodium | 415 calories; 8 g total fat; 1 g saturated fat; 47 g carbohydrate; 9 g fiber; 39 g protein; 66 mg cholesterol; 374 mg sodium |
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 372 calories; 11 g total fat; 4 g saturated fat; 56 g carbohydrate; 6 g fiber; 18 g protein; 22 mg cholesterol; 545 mg sodium | 202 calories; 0 g total fat; 0 g saturated fat; 44 g carbohydrate; 5 g fiber; 9 g protein; 5 mg cholesterol; 104 mg sodium | 439 calories; 19 g total fat; 2 g saturated fat; 45 g carbohydrate; 11 g fiber; 24 g protein; 0 mg cholesterol; 874 mg sodium | 200 calories; 6 g total fat; 4 g saturated fat; 30 g carbohydrate; 1 g fiber; 8 g protein; 15 mg cholesterol; 150 mg sodium | 380 calories; 12 g total fat; 2 g saturated fat; 35 g carbohydrate; 11 g fiber; 36 g protein; 215 mg cholesterol; 530 mg sodium |
DAY 9 Suggested Menu
| BREAKFAST | SNACK | LUNCH | DINNER | SNACK |
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| PER SERVING: |
PER SERVING: | PER SERVING: |
PER SERVING: |
PER SERVING: |
| 400 calories; 12 g total fat; 6 g saturated fat; 47 g carbohydrate; 5 g fiber; 28 g protein; 54 mg cholesterol; 810 mg sodium | 205 calories; 3 g total fat; 0 g saturated fat; 28 g carbohydrate; 0 g fiber; 16 g protein; 0 mg cholesterol; 372 mg sodium | 450 calories; 15 g total fat; 3 g saturated fat; 51 g carbohydrate; 17 g fiber; 42 g protein; 72 mg cholesterol; 266 mg sodium | 326 calories; 6 g total fat; 1 g saturated fat; 48 g carbohydrate; 11 g fiber; 23 g protein; 4 mg cholesterol; 679 mg sodium | 206 calories; 0 g total fat; 0 g saturated fat; 35 g carbohydrate; 2 g fiber; 18 g protein; 0 mg cholesterol; 73 mg sodium |
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 397 calories; 7 g total fat; 1 g saturated fat; 68 g carbohydrate; 5 g fiber; 18 g protein; 3 mg cholesterol; 445 mg sodium | 197 calories; 11 g total fat; 4 g saturated fat; 15 g carbohydrate; 3 g fiber; 12 g protein; 16 mg cholesterol; 425 mg sodium | 373 calories; 15 g total fat; 2 g saturated fat; 41 g carbohydrate; 9 g fiber; 22 g protein; 0 mg cholesterol; 653 mg sodium | 173 calories; 10 g total fat; 6 g saturated fat; 13 g carbohydrate; 2 g fiber; 9 g protein; 36 mg cholesterol; 240 mg sodium | 432 calories; 21 g total fat; 5 g saturated fat; 44 g carbohydrate; 6 g fiber; 26 g protein; 0 mg cholesterol; 435 mg sodium |
DAY 11 Suggested Menu
| BREAKFAST | SNACK | LUNCH | DINNER | SNACK |
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| PER SERVING: |
PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 397 calories; 4 g total fat; 2 g saturated fat; 68 g carbohydrate; 7 g fiber; 25 g protein; 12 mg cholesterol; 545 mg sodium | 160 calories; 6 g total fat; 4 g saturated fat; 20 g carbohydrate; 3 g fiber; 6 g protein; 20 mg cholesterol; 240 mg sodium | 430 calories; 8 g total fat; 1 g saturated fat; 64 g carbohydrate; 13 g fiber; 31 g protein; 41 mg cholesterol; 391 mg sodium | 432 calories; 16 g total fat; 2 g saturated fat; 43 g carbohydrate; 7 g fiber; 29 g protein; 62 mg cholesterol; 451 mg sodium | 222 calories; 1 g total fat; 0 g saturated fat; 35 g carbohydrate; 2 g fiber; 21 g protein; 0 mg cholesterol; 83 mg sodium |
DAY 12 Suggested Menu
| BREAKFAST | SNACK | LUNCH | SNACK | DINNER |
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| PER SERVING: |
PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 423 calories; 9 g total fat; 1 g saturated fat; 42 g carbohydrate; 4 g fiber; 49 g protein; 55 mg cholesterol; 591 mg sodium | 140 calories; 0 g total fat; 0 g saturated fat; 19 g carbohydrate; 0 g fiber; 14 g protein; 4 mg cholesterol; 190 mg sodium | 405 calories; 17 g total fat; 2 g saturated fat; 49 g carbohydrate; 13 g fiber; 18 g protein; 0 mg cholesterol; 695 mg sodium | 225 calories; 4 g total fat; 1 g saturated fat; 32 g carbohydrate; 4 g fiber; 12 g protein; 20 mg cholesterol; 168 mg sodium | 417 calories; 9 g total fat; 2 g saturated fat; 53 g carbohydrate; 8 g fiber; 35 g protein; 71 mg cholesterol; 494 mg sodium |
| BREAKFAST | SNACK | LUNCH | DINNER | SNACK |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 360 calories; 15 g total fat; 4 g saturated fat; 37 g carbohydrate; 9 g fiber; 24 g protein; 15 mg cholesterol; 488 mg sodium |
220 calories; 10 g total fat; 6 g saturated fat; 28 g carbohydrate; 6 g fiber; 8 g protein; 25 mg cholesterol; 470 mg sodium |
416 calories; 16 g total fat; 3 g saturated fat; 59 g carbohydrate; 13 g fiber; 19 g protein; 62 mg cholesterol; 708 mg sodium |
387 calories; 14 g total fat; 3 g saturated fat; 32 g carbohydrate; 6 g fiber; 34 g protein; 37 mg cholesterol; 686 mg sodium |
237 calories; 0 g total fat; 0 g saturated fat; 39 g carbohydrate; 4 g fiber; 21 g protein; 0 mg cholesterol; 85 mg sodium |
DAY 14 Suggested Menu
| BREAKFAST | SNACK | LUNCH | DINNER | SNAC |
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| PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: | PER SERVING: |
| 331 calories; 8 g total fat; 5 g saturated fat; 31 g carbohydrate; 6 g fiber; 34 g protein; 20 mg cholesterol; 773 mg sodium | 168 calories; 6 g total fat; 4 g saturated fat; 14 g carbohydrate; 4 g fiber; 15 g protein; 17 mg cholesterol; 358 mg sodium | 428 calories; 11 g total fat; 2 g saturated fat; 52 g carbohydrate; 10 g fiber; 30 g protein; 68 mg cholesterol; 366 mg sodium | 406 calories; 13 g total fat; 3 g saturated fat; 42 g carbohydrate; 11 g fiber; 33 g protein; 66 mg cholesterol; 592 mg sodium | 215 calories; 1 g total fat; 0 g saturated fat; 45 g carbohydrate; 5 g fiber; 9 g protein; 4 mg cholesterol; 132 mg sodium |
CALORIE COUNTER
THE 2-WEEK TURNAROUND DIET is designed for you to eat three 400-calorie meals and two 200-calorie snacks daily. You’ll find some of the recipes have fewer calories than the recommended amount. To round out these meals, always reach for nutrient-dense foods. Here are some easy ways to add around 100 calories to any recipe or meal.
For around 100 calories you can have . . .
2 tablespoons nuts
1 tablespoon peanut butter
1 slice whole grain bread
2 cups unsweetened almond milk
1 cup unsweetened soy milk
1 cup 1% or fat-free milk
1 part-skim string cheese
¼ cup raisins
1 cup pineapple chunks
1 cup grapes
1 cup sliced mango
2 kiwifruits
1 cup cherries
1 cup sliced pears
2 cups sliced strawberries
2 cups cubed papaya
2 cups cubed melon
1 banana
1apple
1 orange
GROCERY LISTS
Following the suggested meal plan will be a breeze when your kitchen is stocked with all of the ingredients you’ll need. Use the following lists to find everything necessary to prepare the recipes for the 2 weeks. Be sure to review the lists before heading to the market, checking off what’s already in your kitchen. To make it easy for you to plan, we’ve listed the amounts by the typical package sizes you’ll find in the store, as well as exactly how much you’ll use each week if you follow our menus. This is especially important when shopping for week 2 because some of the ingredients purchased for week 1 will also be available for week 2.
STAPLES
Canola oil
Olive oil
Toasted sesame oil
Balsamic vinegar
Seasoned rice wine vinegar
White wine vinegar
Low-fat Caesar salad dressing
Low-fat Italian salad dressing
Reduced-sodium teriyaki sauce
Honey
Maple syrup
Dijon mustard
Honey mustard
Spicy brown mustard
Parmesan cheese
Garlic
Ground cinnamon
Ground cumin
Ground ginger
Italian seasoning
Dried marjoram
Dried oregano
Paprika
Hot-pepper sauce
Black pepper
White pepper
Rubbed sage
Salt
Crab-boil seasoning
Dried thyme
Vanilla extract
Baking powder
Baking soda
Cornstarch
Cocoa powder
Sugar
Whole wheat pastry flour
WEEK 1 SHOPPING LIST
Breads
1 package (using 5) whole wheat flour tortillas (8" diameter, about 120 calories each)
2 whole grain rolls (3 ounces each)
1 package (using 1) multigrain English muffins
1 8-ounce (using ½) whole wheat baguette
Produce
4 cups baby arugula
1 pound asparagus
1 pound (using 3) carrots
1 bunch (using 6 ribs) celery
2 ears corn
1 large (using 4 ½") cucumber
1 knob fresh ginger
6 cups frisée or mixed greens
1 small jicama
1 red onion
2 large sweet onions
2 onions (1 small + 1 medium)
¾ pound shiitake mushrooms
1 green bell pepper
3 large red or yellow bell peppers
4 small red potatoes
10 small romaine leaves or 2 romaine leaves and 8 endive leaves
1 bag (10 ounces) chopped romaine lettuce
7 scallions
4 large shallots
1 small bunch (using ¾ cup chopped) Swiss chard
2 ½ pounds sweet potatoes
4 tomatoes (1 large + 3 medium)
1 small zucchini
1 bunch basil
1 bunch (using 1 tablespoon chopped) chives
1 bunch cilantro
1 bunch mint
1 bunch parsley
1 container (using 1 teaspoon chopped) fresh oregano
1 container (using 1 teaspoon chopped) fresh thyme
4 apples
2 cups grapes
1 grapefruit
1 kiwifruit
1 cup sliced mango
1 cup cubed melon
2 large oranges
1 peach
1 pear
1 cup pineapple chunks
3 cups strawberries
8 ounces seedless, rindless watermelon
2 limes
Refrigerated Section
1 ½ dozen (using 4 whole eggs and 13 whites) eggs
1 4-ounce package (using ¼ + ⅓ cup) reduced-fat crumbled blue cheese
1 slice (1 ounce) reduced-fat Cheddar cheese
2 4-ounce packages (using 1 cup + 3 ounces) reduced-fat crumbled feta cheese
4 ounces low-fat goat cheese
1 8-ounce package (using 2 tablespoons) shredded reduced-fat Italian cheese blend
2 thin slices (1½ ounces) light Jarlsberg cheese
1 8-ounce package (using ¼ cup) shredded reduced-fat Monterey Jack cheese
1 8-ounce package (using ½ cup) shredded part-skim mozzarella cheese
1 8-ounce container (using ½ cup) fat-free ricotta cheese
1 8-ounce package (using 1) part-skim string cheese
1 16-ounce container (using 1 + ¾ cups) low-fat or fat-free Greek-style yogurt
1 16-ounce container low-fat yogurt
1 8-ounce container (using ¼ cup) reduced-fat sour cream
1 8-ounce package reduced-fat cream cheese
1 gallon (using 10 ½ cups) fat-free milk
1 quart (using 1 cup) low-fat buttermilk
1 quart (using 1 cup) fat-free half-and-half
1 quart (using 1 ½ cups) vanilla low-fat soymilk
1 12-ounce drained weight package (using 3 ounces) soft tofu, pureed
1 12-ounce drained weight package (using 3 ounces) firm low-fat silken tofu
1 8-ounce package (using 3 ounces) smoked tofu
Poultry, Meat, Fish
4 turkey cutlets (1 pound)
1 ¼ pounds 99% fat-free ground turkey breast
11 ounces thin-sliced natural low-sodium turkey breast from the deli
2 thick slices (2 ounces) natural low-sodium fatfree turkey breast
12 ounces boneless, skinless chicken breasts (using 3 ½ cups shredded)
1 pound chicken breast tenders
1 8-ounce package (using 1 link, 2 ounces) chicken and apple sausage
1 pound flank steak
1 pork tenderloin (using 8 ounces)
2 packages (6 ounces each) Canadian bacon
2 ¼ pounds cod, scrod, or other firm whitefish fillet
4 catfish or tilapia fillets (1 ¼ pounds)
14--ounce (using 3 ounces cooked) salmon
Pantry Items
1 package (32 ounces) reduced-sodium vegetable broth
1 14-ounce can (using ½ cup) reduced-sodium chicken broth
2 12-ounce boxes (using 16 ounces) whole grain penne pasta
1 10-ounce box (using ¼ cup) whole grain couscous
1 8-ounce bag (using 2 tablespoons) bulgur
1 9-ounce package (using 1 ¼ cups) whole wheat panko bread crumbs
1 12-ounce jar (using 3 peppers) roasted red peppers
1 can (14 ½ ounces) no-salt-added diced tomatoes
1 pound (using ¾ cup) green lentils
1 2-ounce can (using 3) anchovies
1 15-ounce can (using 1 cup) 100% pure pumpkin puree (not pie filling)
1 10-ounce jar (using 3 tablespoons) orange marmalade spreadable fruit
1 10-ounce jar (using ¼ cup) apricot spreadable fruit
1 9-ounce jar (using 2 tablespoons) prepared mango chutney
1 15-ounce can pinto or kidney beans
1 15-ounce can (using ¼ cup) reduced-sodium white beans
1 23-ounce jar (using ¼ cup) spiced applesauce
1 15-ounce box (using 1 ¾ cups) whole grain flakes cereal
1 18-ounce box (using ¾ cup) old-fashioned oatmeal
1 4-ounce package (using 2 tablespoons) pine nuts
12 kalamata olives from olive bar
1 15-ounce box (using ¼ cup) raisins
1 16-ounce jar (using ¼ cup) shelled peanuts
1 4-ounce bag (using ¼ cup) chopped walnuts
1 7-ounce bag (using 3 tablespoons) shelled unsalted pistachios
1 6-ounce bag (using 2 tablespoons chopped + 6) whole almonds
12 kalamata olives from olive bar
1 can cooking spray
Freezer Section
1 17.3-ounce box (using 1 sheet) puff pastry
2 packages (9 ounces each) frozen artichoke hearts
1 16-ounce bag (using 1 cup) frozen mixed bell peppers
1 bag (16 ounces) frozen broccoli, onions, mushrooms, and peppers
1 10-ounce bag (using 1 ½ cups) edamame
1 10-ounce package (using ¼ cup) frozen chopped spinach
1 package (16 ounces) frozen sugar snap peas
1 package (12 ounces) micro-steam sugar snap peas
1 16-ounce bag (using 1 cup) unsweetened frozen cherries
1 6-ounce can (using 2 tablespoons) frozen orange juice concentrate
1 box (6 ounces) soy breakfast sausage meat
1 pound frozen raw medium shrimp
WEEK 2 SHOPPING LIST
Breads
1 package (using 13) corn tortillas (6” diameter)
1 package (using 4) whole grain wraps or tortillas (8” diameter, about 120 calories each)
1 package (using 1) small whole wheat pita (4” diameter)
1 package (using 4 ½ ) large whole wheat pita (8” diameter)
1 package (using 1) whole grain or whole wheat English muffins
1 loaf (using 5 thick slices) whole grain bread
Produce
2 cups baby arugula or mixed greens
1 ½ pounds asparagus
1 (using ½ ) avocado
1 pound green beans
1 package (12 ounces) broccoli slaw
1 pound (using 4) carrots
2 6-ounce bags (using 5 cups) shredded carrots
1 bunch (using 2 ribs) celery
1 bunch (using 6 cups chopped) collard greens
2 (using 1 ½ ) pickling, or small, cucumbers
4 portobello mushrooms
1 package (8 ounces) sliced shiitake mushrooms
1 package (8 ounces) sliced white mushrooms
3 onions (2 medium + 1 large)
2 red onions (1 large + 1 small)
6 red bell peppers
1 small jalapeño chile pepper
6 medium russet potatoes
1 pound sweet potatoes
1 head (using 2 cups shredded) romaine lettuce
2 bunches (using 9) scallions
2 shallots
7 ounces snow peas
5 packages (7 to 9 ounces each) baby spinach
5 medium yellow squash (or mixture of yellow and zucchini)
24 large grape tomatoes
3 tomatoes
5 zucchini (4 medium + 1 small)
1 bunch basil
1 bunch cilantro
1 bunch mint
1 bunch rosemary
1 knob (using 2 tablespoons grated) ginger
4 Golden Delicious or Granny Smith apples
1 small banana
2 cups blueberries
½ cup chopped cantaloupe 1 cup cherries
1 cup cubed honeydew melon
1 cup grapes
2 kiwifruits
3 lemons
2 limes
1 cup sliced mango
6 (using 5 whole oranges + 1 tablespoon juice and 2 teaspoons zest) navel oranges
2 cups cubed papaya
2 medium peaches
2 pears
½ pint (using ½ cup) fresh raspberries
1 pint strawberries
1 tangerine
Refrigerated Section
1 ½ dozen (using 13 whites) eggs
1 8-ounce container (using 2 tablespoons) reduced-fat sour cream
1 quart (using 3 cups) fat-free milk
1 4-ounce package (using ¼ cup) reduced-fat crumbled blue cheese
1 4-ounce piece (using ¼ cup cubed) brie cheese
1 slice (1 ounce) reduced-fat Cheddar cheese
1 8-ounce package (using 5 tablespoons) shredded reduced-fat Cheddar cheese
4 ounces (using ½ cup crumbled) goat cheese
1 4-ounce package (using ⅓ cup) crumbled Gorgonzola cheese
1 8-ounce package (using 3 tablespoons) shredded part-skim mozzarella cheese
1 32-ounce container (using 15 ounces + 1 cup) fat-free ricotta cheese
1 part-skim string cheese
1 16-ounce container (using 1 ¾ cups) low-fat or fat-free plain yogurt
4 containers (16 to 17.6 ounces each) fat-free plain Greek-style yogurt
1 12-ounce drained weight package (using 3 ounces) soft silken tofu
1 12-ounce drained weight package (using 3 ounces) firm tofu
3 8-ounce packages (using 2 ½ packages) smoked tofu
1 7-ounce container (using 5 tablespoons) prepared reduced-fat basil pesto
Poultry, Meat, Fish
1 pound 99% fat-free ground turkey breast
1 ½ pounds boneless, skinless chicken breasts
1 package (12 ounces) chicken and apple sausage
2 6-ounce packages (using 9 ounces)Canadian bacon
1 flank steak (about 1 pound)
4 boneless pork chops (4 ounces each)
1 ¼ pounds large shrimp, peeled and deveined,with tails on
4 salmon fillets
4 tilapia fillets (1 ¼ pounds)
1 ounce thinly sliced smoked salmon
Pantry Items
4 ounces soba (buckwheat) noodles
¼ cup sun-dried tomatoes
1 can (15 ounces) kidney beans
1 can (15 ounces) petite diced tomatoes with basil and oregano
1 can (14 ½ ounces) reduced-sodium vegetable broth
2 packages (32 ounces each) reduced-sodium chicken broth
1 13.5-to 14-ounce can (using 1 cup) light coconut milk
1 32-ounce container (using 2 cups) almond milk
1 14-ounce box (using 1 ½ cups) long-grain brown rice
1 8-ounce bag (using 2 ½ cups) bulgur (cracked wheat)
1 3.52-ounce bag (using 12) caramel mini rice cakes
1 box (using 2 tablespoons) low-fat granola
1 10-ounce jar (using 2 tablespoons) raspberry spreadable fruit
16-ounce jar (using 2 tablespoons) shelled peanuts
1 4-ounce bag (using 2 tablespoons) cashews
1 6-ounce bag (using 6 tablespoons) sliced almonds
Freezer Section
1 6-ounce can (using 2 tablespoons) frozen orange juice concentrate
1 10-ounce box (using ¼ cup) frozen corn
1 9-ounce package (using 1) frozen whole grain low-fat waffle
1 10-ounce package (using 1) frozen veggie burger
1 12-ounce package (using 1 ounce) bulk soy sausage
2 6-ounce packages (using 7 ½ ounces) soy breakfast sausage links
2 6-ounce packages vegetarian sausage patties
CARB UP?
ARE YOU PLANNING TO inhale a pound of pasta to prepare for that 5K fun run? Think again. Carb loading involves increasing the amount of carbohydrates you eat for a few days before a high-intensity and long-duration athletic event, while decreasing your activity level. Done right, it can help build more glycogen (stored glucose) in your liver and muscles. Your body can then tap into this stored fuel once you start exercising, potentially boosting your performance.
But carb loading is necessary only if you’re an endurance athlete taking part in activities that last 90 minutes or longer.8 In fact, marathon runners and long-distance swimmers usually use this technique. The exercises in our workout plan don’t require that level of physical intensity or last for such a long period of time.
That said, you can use some of the principles of carb loading even if you’re not the next Lance Armstrong. Here’s how it works: Take it easy for a day or two before your race or sporting event. Feel free to do some light exercise, but try to save your energy for the big day. The day before the event, make sure to drink lots of water and eat your normal balanced meals, such as the ones found in this eating plan. Keep in mind that it’s best not to try any new foods just before a race. Hopefully these steps will help improve your performance!
Notes - CHAPTER 3
1 A. A. Gorin, H.A. Raynor, H.M. Niemeier, and R.R. Wing, “Home grocery delivery improves the household food environments of behavioral weight loss participants: results of an 8-week pilot study,” International Journal of Behavioral Nutrition and Physical Activity, 4(2007):58.
2 “Trans fat is double trouble for your heart health,” Mayo Clinic, www.mayoclinic.com/health/trans-fat/CL00032 (accessed on 9/23/09).
3 “Top 10 healthy cooking tips,” American Heart Association, www.americanheart.org/presenter.jhtml?identifier=3039951 (accessed on 9/23/09).
4 “Sodium: Are you getting too much?” Mayo Clinic, www.mayoclinic.com/health/sodium/NU00284 (accessed on 9/23/09).
5 “Eat local: Does your food travel more than you do?” Natural Resources Defense Council, www.nrdc.org/health/foodmiles (accessed on 9/23/09).
6 “Healthy eating,” AFB Senior Site, www.afb.org/seniorsite.asp?SectionID=63&TopicID=396&DocumentID=4229 (accessed on 9/23/09).
7 N.I. Larson, D. Neumark-Sztainer, P.J. Hannan, and M. Story, “Family meals during adolescence are associated with higher diet quality and healthful meal patterns during young adulthood,” Journal of the American Dietetic Association, 107 no. 9(2007):1502-1510.
8 “Carbohydrate-loading diet,” Mayo Clinic, www.mayoclinic.com/health/carbohydrate-loading/MY00223 (accessed on 9/23/09).