6-WEEK PLAN
NOW IT’S TIME TO BRING EVERYTHING TOGETHER. This 6-week action plan can help you jump-start your healthy habits, giving you a structure so you can adopt all 12. Each week focuses on two habits—featuring sample meals and snacks that will help you meet the daily and weekly goals outlined in each chapter. By the end of six weeks, you’ll be well on your way to making these 12 habits part of your routine. After all, habits are all about making daily decisions that eventually become automatic. Soon enough, you’ll start eating healthier and exercising more often without even thinking about it.
Committing your good intentions to paper and tracking your progress—including planning your menus in advance and scheduling your workouts—are proven ways to change habits. Get started by keeping your kitchen well stocked and doing some advanced prep on the weekends (or whenever you can). Recipes representing each habit are included in the meal plan, but you can easily swap them out for others in that chapter that better suit your schedule and your taste buds. The idea is to get you cooking at home more often, which is the first step to helping you eat more vegetables, fruits, whole grains, healthy fats, seafood, and breakfast, and is a vital part of slashing salt, reducing unhealthy fats, and controlling portions.
The menus are based on an average of 2,000 calories per day and include the following daily food group targets: 2½ cups vegetables, 2 cups fruits, 6 ounces grains, 3 cups dairy, 5½ ounces protein, and 6 teaspoons oils. This MyPlate meal pattern also includes about 250 extra calories that can be spent on alcoholic beverages or sweet treats. You can adjust this total calorie level based on your own needs. But keep in mind, simply focusing on “eating less” is really not the answer. It’s difficult to keep up a restrictive regimen that severely limits the amount you eat. That’s why two of the habits involve physical activity. Being active and practicing mindful eating are what allows you to enjoy all the sumptuous food featured throughout this book. Maintaining the pleasures of the table is how you’re going to make these healthy habits stick. You can reach your goals one delicious meal, one healthy habit at a time.
YOUR GOALS
Cook at least three more meals per week.
Eat a healthy breakfast every day of the week.
BREAKFAST
MONDAY
Rise and Shine Oatmeal, 1 serving Banana, 1 medium Fat-free milk, 1 cup
TUESDAY
Quick Garden Omelet, 1 serving Whole-grain toast, 1 slice Butter, 1 teaspoon Orange, 1 medium Latte (made with 1 cup fat-free milk)
WEDNESDAY
Greek Yogurt Parfaits, 1 serving Orange juice, 1 cup
Blueberry Oatmeal Muffins, 1 serving Hard-cooked egg, 1 large Fat-free milk, 1 cup
FRIDAY
Banana Breakfast Smoothie, 1 serving Whole-grain toast, 1 slice Peanut butter, 2 teaspoons
SATURDAY
Peanut Butter Banana Bread, 1 serving Light cream cheese, 1 tablespoon Strawberry jam, 1 teaspoon Apple slices, 1 medium apple Fat-free milk, 1 cup
Prepare two loaves and freeze one for later.
SUNDAY
Whole-Wheat Buttermilk Pancakes, 1 serving Cantaloupe chunks, 1 cup Fat-free milk, 1 cup
LUNCH
MONDAY
Tuna and White Bean Salad, 1 serving
TUESDAY
Herbed Chicken Salad Sandwiches,* 1 serving Celery, 3 medium stalks Light ranch dressing, 1½ tablespoons Apple, 1 medium
*Make with your leftover roasted chicken or pick up a rotisserie chicken.
WEDNESDAY
Southwestern Salad, 1 serving Whole-grain crackers, 5 Fat-free milk, 1 cup
THURSDAY
Chicken breast–topped salad, 1 serving Rye crispbreads, 2 Cashew butter, 1 tablespoon Pomegranate spritzer (1 cup sparkling water + ½ cup pomegranate juice)
Learn to make your own nut butters.
FRIDAY
Roasted Butternut Squash Soup,* 1 serving Goat Cheese Toasts, 1 serving Pear, 1 medium
*Freeze extra servings of soup in zip-top plastic freezer bags to store for quick meals later.
SATURDAY
Open-Faced Hummus Sandwiches,* 1 serving Baby carrots and cucumber slices, 1 cup Low-fat yogurt, 1 (6-ounce) carton
*You can use Traditional Hummus, if you like.
SUNDAY
Greek Salad, 1 serving Whole-wheat breadsticks, 2
SNACK
MONDAY
Traditional Hummus, 1⁄4 cup Red bell pepper strips, ½ cup
TUESDAY
Low-fat vanilla yogurt, 1 (6-ounce) carton Diced peaches, ½ cup
WEDNESDAY
Almonds, 12 Dried apricots, 3 Chai tea with fat-free milk, 1 cup
THURSDAY
Air-popped popcorn, 3 cups (mixed with 1 tablespoon dried cranberries + 1 table-spoon pumpkinseed kernels)
FRIDAY
Traditional Hummus, 1⁄4 cup Red bell pepper strips, ½ cup
SATURDAY
Red grapes, ½ cup String cheese, 1 ounce
SUNDAY
Low-fat cottage cheese, 1 cup Fresh pineapple chunks, ½ cup
DINNER
MONDAY
Classic Roast Chicken, 1 serving Sautéed Carrots with Sage, 1 serving Brown rice, ½ cup Whole-grain baguette, 2-inch piece Butter, 1 teaspoon Vanilla frozen yogurt, 1 cup Strawberries, 1 cup
TUESDAY
Smoky Pan-Grilled Pork Chops, 1 serving Simple Steamed Broccoli, 1 serving Mashed potatoes with caramelized onions, ½ cup Mixed salad greens, 2 cups (with 1⁄3 cup grape tomatoes + 1½ ounces Gorgonzola cheese + 1 tablespoon Easy Herb Vinaigrette,)
WEDNESDAY
Shrimp Pad Thai, 1 serving Steamed Sugar Snap Peas, 1 serving Asian Caramelized Pineapple, 1 serving
THURSDAY
Black Bean Fiesta Tacos, 2 tacos Cabbage Slaw, 1 serving Raspberries, 1⁄2 cup (topped with 2 tablespoons plain 2% reduced-fat Greek yogurt + 1 teaspoon honey)
FRIDAY
Farmers’ Market Pizza, 1 slice Mixed salad greens, 2 cups Champagne Vinaigrette, 1 tablespoon Mango sorbet, ½ cup
Skip delivery and make your own pizza piled with veggies.
SATURDAY
Flank steak, 4 ounces cooked Roasted Potatoes with Thyme and Garlic, 1 serving Steamed Green Beans with Tomato-Garlic Vinaigrette, 1 serving Whole-grain baguette, 2-inch piece Butter, 1 teaspoon
SUNDAY
Chickpea Chili,* 1 serving Whole-wheat pita, 1 Vanilla pudding, 1 cup
*Freeze individual portions of the chili to take to work for lunch or reheat for dinner on a busy night.
YOUR GOALS
Eat three servings of whole grains each day.
Be active for 30 minutes a day, three times a week.
BREAKFAST
MONDAY
Bacon, egg, and cheese sandwich (1 whole-grain English muffin, toasted + 1 scrambled egg + 1 center-cut bacon slice + 1 slice cheddar cheese) Orange juice, 1 cup
TUESDAY
Whole-grain cereal, 1 cup Blueberries, ½ cup Fat-free milk, 1 cup
WEDNESDAY
Simple Baked Eggs, 1 serving Mini whole-grain bagel, 1 Butter, 1 teaspoon Grapefruit, 1⁄2 medium Latte (made with 1 cup fat-free milk)
Slow-Roasted Grape and Yogurt Parfaits, 1 serving Whole-grain toast, 1 slice Almond butter, 1 tablespoon
FRIDAY
Breakfast burrito (2 scram-bled eggs + 2 tablespoons shredded cheddar cheese + 1 tablespoon salsa or pico de gallo + 1 [6-inch] whole-grain tortilla) Orange juice, 1 cup
SATURDAY
Oatmeal Pancakes, 1 serving Maple syrup, 1 tablespoon Butter, 1½ teaspoons Honeydew melon chunks, 1 cup Steamed fat-free milk (with 1⁄4 teaspoon almond extract + 1⁄8 teaspoon ground cinnamon)
SUNDAY
Quinoa, 2⁄3 cup cooked (topped with ¼ cup blueberries + 1 tablespoon chopped toasted walnuts + 2 teaspoons brown sugar + ¼ teaspoon ground cinnamon) Latte (made with 1 cup fat-free milk)
LUNCH
MONDAY
Toasted Millet and Confetti Vegetable Salad with Sesame and Soy Dressing, 1 serving Whole-grain crackers, 5 Mixed berries, 1 cup
TUESDAY
Tuscan Tuna Sandwiches, 1 serving Whole-grain baked tortilla chips, 10 Green grapes, 1 cup
*Fit in a 30-minute walk at lunch if you can.
WEDNESDAY
Roasted Butternut Squash Soup, 1 serving Whole-grain baguette, 2-inch piece Butter, 1 teaspoon Plum, 1 medium
This lunch reheats quickly, leaving you plenty of time for a mid-day workout or walk.
THURSDAY
Wheat Berry Salad with Raisins and Pistachios, 1 serving Whole-grain breadsticks, 2 Fat-free milk, 1 cup
FRIDAY
Pork and Wild Rice Soup, 1 serving Baby carrots and cucumber slices, 1 cup Whole-wheat Melba toast crackers, 2 Herbed goat cheese, 1 ounce
SATURDAY
Quinoa and Parsley Salad, 1 serving Fat-free milk, 1 cup
Make an extra batch of quinoa to have for breakfast the next day.
SUNDAY
Meyer Lemon Chicken Piccata, 1 serving Multigrain Pilaf with Sunflower Seeds, 1 serving Sautéed spinach, ½ cup
SNACK
MONDAY
Whole-wheat fig bars, 2 Fat-free milk, 1 cup
TUESDAY
Spicy Red Pepper Hummus, ¼cup Baby carrots, ½ cup
WEDNESDAY
Air-popped popcorn, 3 cups (topped with 1 tablespoon grated fresh Parmesan cheese + pinch of cayenne pepper)
Popcorn is a whole grain!
THURSDAY
Whole-grain biscotti, 1 Chocolate milk (1 cup fat-free milk + 2 teaspoons dark chocolate syrup)
FRIDAY
Pear, 1 medium Cashew butter, 1 tablespoon Fat-free milk, 1 cup
SATURDAY
Plain 2% reduced-fat Greek yogurt, 1 (6-ounce) carton (topped with ½ cup blackberries + ½ ounce shaved dark chocolate)
SUNDAY
Spicy Red Pepper Hummus, ¼ cup Steamed sugar snap peas, 1 cup
DINNER
MONDAY
Whole-Wheat Pasta with Edamame, Arugula, and Herbs, 1 serving Mixed salad greens, 2 cups Mustard Seed–Chive Vinaigrette, 1 tablespoon
Switch to whole-grain pastas; they’re tastier than you may think.
*Prepare Spicy Red Pepper Hummus, tonight for a week of healthy snacks.
TUESDAY
Grilled salmon, 4 ounces Multigrain Pilaf with Sunflower Seeds, 1 serving Roasted Asparagus with Browned Butter, 1 serving
WEDNESDAY
Grilled shrimp with Ponzu, 4 ounces shrimp, 2 tablespoons sauce Bulgur with Dried Cranberries, 1 serving Steamed green beans, 1 cup Low-fat vanilla yogurt, 1 (6-ounce) carton Mixed berries, ½ cup
*Roast the grapes for tomorrow’s breakfast while you’re preparing dinner.
THURSDAY
Beef-Broccoli Stir-Fry, 1 serving Mixed salad greens, 2 cups Sesame Vinaigrette, 1 tablespoon
*Find a way to fit in 30 minutes of activity today.
FRIDAY
Mushroom–Brown Rice Risotto, 1 serving Spinach-Strawberry Salad, 1 serving
SATURDAY
Grilled skirt steak, 4 ounces Brown rice, ½ cup Broccoli Rabe with Onions and Pine Nuts, 1 serving Whole-grain baguette, 2-inch piece
*Be active today for 30 minutes.
SUNDAY
Eggplant Bolognese, 1 serving Chocolate frozen yogurt, 1 cup Raspberries, ½ cup
YOUR GOALS
Eat three more servings of vegetables each day.
Make seafood the centerpiece of two meals a week.
BREAKFAST
MONDAY
Vegetable omelet (2 eggs + 1 cup diced red bell pepper, onions, and mushrooms + 2 tablespoons shredded sharp cheddar cheese) Whole-grain toast, 1 slice Butter, 1 teaspoon Fat-free milk, 1 cup
TUESDAY
Rise and Shine Oatmeal, 1 serving Grapefruit, ½ medium Fat-free milk, 1 cup
WEDNESDAY
Blueberry-Orange Parfaits, 1 serving Latte (made with 1 cup fat-free milk)
Breakfast burrito (2 scrambled eggs + ¼ avocado, sliced + 2 tablespoons diced red bell pepper + 1 tablespoon fresh salsa + 1 [6-inch] whole-grain tortilla) Fat-free milk, 1 cup
FRIDAY
Whole-grain English muffin, 1 Peanut butter, 2 tablespoons Honeydew melon chunks, 1 cup Latte (made with 1 cup fat-free milk)
SATURDAY
Overnight Honey-Almond Multigrain Cereal, 1 serving Banana, 1 medium Fat-free milk, 1 cup
SUNDAY
Summer Vegetable Frittata, 1 serving Mini whole-grain bagel, 1 Strawberry jam, 1 teaspoon Latte (made with 1 cup fat-free milk)
Add a little smoked salmon to the frittata if you’re not eating fish for dinner.
LUNCH
MONDAY
Broiled Tilapia Gyros, 1 serving Red grapes, 1 cup
TUESDAY
Tuna and White Bean Salad, 1 serving Plum, 1 medium
Keep canned or jarred tuna stashed in your pantry for topping salads.
WEDNESDAY
Cajun Salmon Cakes with Lemon-Garlic Aioli,* 1 serving Cabbage Slaw, 1 serving Mango chunks, 1 cup
*Make the salmon cakes the day before and heat up at work, or add canned salmon to a pasta-veggie salad.
THURSDAY
Shrimp-topped Protein-Packed Salad, 1 serving Whole-grain breadsticks, 2
FRIDAY
Veggie pita (1⁄3 cup hummus + ½ cup shredded carrot + ½ cup chopped cucumber + ½ cup baby spinach + ½ whole-grain pita) Fat-free milk, 1 cup
SATURDAY
Herbed Chicken Salad Sandwiches, 1 serving Celery sticks, 3 medium stalks Green grapes, 1 cup
Canned tuna and salmon are easy swaps for the chicken.
SUNDAY
Indian-Spiced Roasted Squash Soup, 1 serving Whole-grain baguette, 2-inch piece Apple, 1 medium
SNACK
MONDAY
Low-fat vanilla yogurt, 1 (6-ounce) carton Mixed berries, ½ cup
TUESDAY
Greek-Style Tzatziki, 2 tablespoons Zucchini sticks, 1 cup
Other good dippers: carrots, celery, cucumber slices, red bell pepper strips
WEDNESDAY
Provolone cheese, 1 ounce Whole-grain crackers, 5 Low-sodium vegetable juice, 1 cup
THURSDAY
Air-popped popcorn, 3 cups Chocolate milk (1 cup fat-free milk + 2 teaspoons dark chocolate syrup)
FRIDAY
Low-fat vanilla yogurt, 1 (6-ounce) carton Blueberries, 1 cup
SATURDAY
Whole-grain pretzels, 1 ounce Honey mustard, 2 tablespoons
SUNDAY
Vanilla frozen yogurt, 1 cup Strawberries, 1 cup
DINNER
MONDAY
Baked chicken, 4 ounces cooked Smoky Asparagus and Mushroom Sauté, 1 serving Roasted red potatoes, ½ cup Whole-grain baguette, 2-inch piece Olive oil for dipping, 1 tablespoon
*Get in 30 minutes of activity today.
TUESDAY
Arctic Char with Blistered Cherry Tomatoes, 1 serving Mixed salad greens, 2 cups (with 1 ounce shredded cheese and ½ cup cherry tomatoes) Easy Herb Vinaigrette, 1 tablespoon
WEDNESDAY
Turkey Tenders, 1 serving Sautéed Brussels Sprouts with Bacon, 1 serving Brown rice, ½ cup
*Do two 15-minute bouts of exercise today to reach your 30-minute goal.
THURSDAY
Grilled beef tenderloin, 4 ounces cooked Curried Cauliflower with Capers, 1 serving Tomato and cucumber salad, 1 cup (with 1 ounce feta cheese + 1 tablespoon balsamic vinaigrette) Blackberries, 1 cup
FRIDAY
Maple-Glazed Salmon, 1 serving Scallion Couscous, 1 serving Grilled zucchini slices, 1 cup Mixed salad greens, 2 cups (topped with 1 tablespoon walnuts + 1 tablespoon Gorgonzola cheese + 1 tablespoon balsamic vinaigrette)
*Make sure you get in 30 minutes of activity.
SATURDAY
Peppery Pasta with Arugula and Shrimp, 1 serving Spinach-Strawberry Salad, 1 serving Chocolate frozen yogurt, 1⁄2 cup
Keep tilapia in your freezer for easy fish taco prep.
SUNDAY
Blackened Tilapia Baja Tacos, 1 serving Baked tortilla chips, 5 Pico de Gallo, 1 serving Fresh pineapple chunks, 1 cup
YOUR GOALS
Increase healthy fats and decrease unhealthy fats every day.
Go meatless one day a week.
BREAKFAST
MONDAY
Oatmeal, 1 cup (topped with 1 tablespoon chopped walnuts + 2 teaspoons honey) Fat-free milk, 1 cup
TUESDAY
Whole-grain toast, 2 slices (topped with 1⁄4 cup mashed avocado + 4 slices tomato) Orange juice, 1 cup
Adding avocado to your toast is a tasty, satisfying way to boost healthy fats.
WEDNESDAY
Whole-grain English muffin, 1 Cashew butter, 2 tablespoons Grapefruit, ½ medium Fat-free milk, 1 cup
Peanut Butter Banana Bread, 1 serving Light cream cheese, 1 tablespoon Fat-free milk, 1 cup
FRIDAY
Scrambled egg sandwich (1 scrambled egg + whole-grain English muffin + 1 tomato slice + 1⁄4 cup arugula leaves) Cantaloupe chunks, 1 cup Latte (made with 1 cup fat-free milk)
SATURDAY
Greek Yogurt Parfaits, 1 serving Latte (made with 1 cup fat-free milk)
SUNDAY
Open-Faced Sandwiches with Ricotta, Arugula, and Fried Egg, 1 serving Low-sodium tomato juice, 1 cup
LUNCH
MONDAY
Roasted Corn and Radish Salad with Avocado-Herb Dressing, 1 serving Nectarine, 1 medium
*Take a 30-minute break for some activity.
TUESDAY
Salmon Burgers, 1 serving Baby carrots and cucumbers, 1 cup Fat-free milk, 1 cup
WEDNESDAY
Perfect Pear-Up Salad, 1 serving Whole-grain crackers, 5
THURSDAY
Baked Falafel Sandwiches with Yogurt-Tahini Sauce, 1 serving Red grapes, 1 cup
FRIDAY
Avocado Corn Chowder with Grilled Chicken, 1 serving Whole-grain baguette, 2-inch piece Olive oil for dipping, 1 tablespoon
Olive oil offers a rich alternative to butter.
SATURDAY
Shrimp, Avocado, and Grapefruit Salad, 1 serving
*Go outdoors for your cardio today.
SUNDAY
Moroccan Chickpea Stew, 1 serving Whole-grain pita, ½ pita Plum, 1 medium
SNACK
MONDAY
Apple, 1 medium Peanut butter, 1 tablespoon Fat-free milk, 1 cup
TUESDAY
White Bean and Roasted Garlic Hummus, ¼ cup Baby carrots and cucumber slices, 1 cup
WEDNESDAY
Rosemary Roasted Almonds, 1 serving Fat-free milk, 1 cup
THURSDAY
Part-skim mozzarella string cheese, 1 ounce Whole-grain crackers, 5
FRIDAY
Pear, 1 medium Cashew butter, 2 tablespoons Fat-free milk, 1 cup
SATURDAY
White Bean and Roasted Garlic Hummus, ¼ cup Baby carrots, 1 cup
SUNDAY
Almonds, 12 Dried apricots, 3 Fat-free milk, 1 cup
DINNER
MONDAY
Baked Vegetable Lasagna, 1 serving Mixed salad greens, 2 cups (topped with 1 tablespoon pepitas + 1 tablespoon balsamic vinaigrette)
TUESDAY
Apricot, Plum, and Chicken Tagine with Olives, 1 serving Arugula salad, 2 cups (topped with 1 tablespoon grated fresh Parmesan cheese + 1 tablespoon toasted pine nuts + 1 tablespoon Champagne Vinaigrette,)
WEDNESDAY
Black Bean Burgers with Mango Salsa, 1 serving Sweet potato fries, 1 medium potato Chocolate frozen yogurt, 1 cup Raspberries, ½ cup
THURSDAY
Three-Bean Vegetarian Chili, 1 serving Corn bread, 2-inch square Mixed salad greens, 2 cups (topped with 1 tablespoon slivered almonds + 1 tablespoon grated fresh Parmesan cheese) Mixed berries with kiwi, 1 cup
*Try a new exercise class or DVD to get in your 30-minute workout.
FRIDAY
Salmon with Hoisin Glaze, 1 serving Garlicky-Spicy Snow Peas, 1 serving Brown rice, ½ cup
SATURDAY
Linguine with Two-Olive Marinara, 1 serving Mixed green salad, 2 cups (topped with 1 tablespoon slivered almonds + 1 tablespoon Sesame Vinaigrette,)
SUNDAY
Tempeh and Green Bean Stir-Fry with Peanut Sauce, 1 serving Vanilla yogurt, 1 (6-ounce) carton Mixed berries, 1 cup
*Wash and cut veggies for the week ahead, and keep at eye level in your fridge for easy snacking.
YOUR GOALS
Include strength training in your fitness regimen at least two times per week.
Reduce the amount of sodium you eat every day.
BREAKFAST
MONDAY
Rise and Shine Oatmeal, 1 serving Banana, 1 medium Fat-free milk, 1 cup
TUESDAY
Scrambled eggs, 2 large Sriracha sauce, 1 teaspoon Whole-grain toast, 1 slice Watermelon chunks, 1 cup Latte (made with 1 cup fat-free milk)
Adding some heat to your eggs will lessen the need for salt.
WEDNESDAY
Whole-grain cereal, 1 cup Blueberries, ½ cup Fat-free milk, ½ cup Latte (made with 1 cup fat-free milk)
Plain 2% reduced-fat Greek yogurt, 1 cup (with 1 cup blueberries + 1 cup orange sections + 1 tablespoon honey) Latte (made with 1 cup fat-free milk)
FRIDAY
Quick Garden Omelet, 1 serving Whole-grain toast, 1 slice Butter, 1 teaspoon Orange, 1 medium Fat-free milk, 1 cup
SATURDAY
Whole-Wheat Buttermilk Pancakes, 1 serving Latte (made with 1 cup fat-free milk)
SUNDAY
Muesli with Cranberries and Flaxseed, 1 serving Plain 2% reduced-fat Greek yogurt, ½ cup Orange juice, 1 cup
LUNCH
MONDAY
Turkey and Bean Chili, 1 serving Low-sodium whole-grain crackers, 5 Pear, 1 medium
TUESDAY
Peanut Butter Plus Sandwiches, 1 sandwich Red and yellow bell pepper strips, 1 cup Fat-free milk, 1 cup
WEDNESDAY
Baked sweet potato, 1 medium (topped with 2 tablespoons shredded cheddar cheese + 2 tablespoons Pico de Gallo,) Apple, 1 medium Almond butter, 2 tablespoons
THURSDAY
Classic Caprese Salad, 1 serving Peach, 1 medium
FRIDAY
Double Tomato Soup, 1 serving Grilled cheese sandwich (2 slices whole-grain bread + 1 slice cheddar cheese + 1 slice tomato) Apple, 1 medium
SATURDAY
Chicken breast–topped Southwestern Salad, 1 serving Dried apricots, 3
*Cardio for 30 minutes + strength training. Make sure you work opposing muscle groups for a complete strength session.
SUNDAY
Shanghai-Inspired Fish Stew, 1 serving Whole-grain pita, ½ pita
Buy lower-sodium chicken broth and soy sauce instead of the regular.
SNACK
MONDAY
Greek-Style Tzatziki, 2 tablespoons Sugar-snap peas, 1 cup
TUESDAY
Sweet Chipotle Snack Mix, 1 serving
WEDNESDAY
Sweet Spiced Almonds, 1 serving Fat-free milk, 1 cup
THURSDAY
Unsalted, dry-roasted peanuts, 1 ounce Dried cranberries, 2 tablespoons Fat-free milk, 1 cup
FRIDAY
Maple-Chile Popcorn, 1 serving Steamed milk (1 cup fat-free milk + 1⁄2 teaspoon vanilla extract + ¼ teaspoon ground nutmeg)
SATURDAY
Four-Herb Green Goddess Dressing, 2½ tablespoons Celery and carrot sticks, 1 cup
SUNDAY
Baked Mozzarella Bites, 1 serving
DINNER
MONDAY
Whole-wheat penne, 1 cup cooked (with ½ cup Basic Marinara, + 1 ounce shaved fresh Parmesan cheese) Mixed salad greens, 2 cups Easy Herb Vinaigrette, 1 tablespoon
*Start small, incorporating strength training into your existing cardio routine. Three sets of 12 reps for each exercise is a good starting point.
TUESDAY
Pan-Grilled Thai Tuna Salad, 1 serving Mixed berries, 1 cup (topped with ½ cup 2% reduced-fat Greek yogurt + 1 tablespoon honey)
WEDNESDAY
Flank steak, 3 ounces cooked Smoky Three-Bean Bake, 1 serving Steamed green beans, ½ cup
*Cardio today!
THURSDAY
Baked tilapia, 4 ounces cooked Sicilian Pesto, 1 serving Simple Steamed Broccoli, 1 serving Brown rice, ½ cup
FRIDAY
Arctic Char and Vegetables in Parchment Hearts, 1 serving Arugula salad, 2 cups Champagne Vinaigrette, 1 tablespoon
Cooking fish in packets results in flavorful, moist fish that doesn’t rely on a lot of salt.
SATURDAY
Grilled flank steak, 4 ounces cooked Zingy Chimichurri, 1 serving Truffled Roasted Potatoes, 1 serving Roasted asparagus, 5 spears Vanilla frozen yogurt, 1 cup Blueberries, ½ cup
SUNDAY
Grilled pork chop, 4 ounces cooked Tangy Coffee Barbecue Sauce, 1 serving Sautéed spinach, 1 cup Wild rice, ½ cup Baked apples (1 medium apple + 2 tablespoons raisins + ½ teaspoon ground cinnamon + 1 teaspoon maple syrup)
6-WEEK PLAN: WEEK 6
Find strategies to help you eat a little less.
Be mindful, purposeful, and joyful each time you eat.
BREAKFAST
MONDAY
Pistachio-Chai Muffins, 1 serving Cheddar cheese, 1 ounce Latte (made with 1 cup fat-free milk)
TUESDAY
Overnight Honey-Almond Multigrain Cereal, 1 serving Banana, 1 medium Fat-free milk, 1 cup
WEDNESDAY
Simple Baked Eggs, 1 serving Whole-grain toast, 1 slice Butter, 1 teaspoon Cantaloupe chunks, 1 cup Fat-free milk, 1 cup
Rise and Shine Oatmeal, 1 serving Banana, 1 medium Fat-free milk, 1 cup
Do not be tempted to skip breakfast to save calories; it will backfire.
FRIDAY
Fig, Applesauce, and Almond Breakfast Loaf, 1 serving Cream cheese, 1 tablespoon Strawberry jam, 1 teaspoon Fat-free milk, 1 cup
SATURDAY
Breakfast BLT (2 slices whole-grain bread, toasted + 1 tomato slice + 1 green lettuce leaf + 2 center-cut bacon slices + 1 tablespoon canola mayonnaise) Grapefruit, ½ medium Fat-free milk, 1 cup
SUNDAY
Banana-Chocolate French Toast, 1 serving Strawberries, 1 cup Fat-free milk, 1 cup
Go ahead and enjoy your chocolate—even for breakfast.
LUNCH
MONDAY
French Onion and Apple Soup, 1 serving Whole-grain baguette, 2-inch piece Butter, 1 teaspoon Pear, 1 medium
*Take a break for 30 minutes of cardio.
TUESDAY
Chicken Tabbouleh with Tahini Drizzle, 1 serving Mixed berries, 1 cup
WEDNESDAY
Spinach Baked Potato, 1 serving Mixed berries, 1 cup Vanilla yogurt, 1 (6-ounce) carton
THURSDAY
Southwestern White Bean Pita Pockets, 1 serving Plum, 1 medium
FRIDAY
Roasted Butternut Squash Soup, 1 serving Whole-grain baguette, 2-inch piece Butter, 1 teaspoon Clementines, 2
Soup is a proven way to feel full faster and help you eat less.
SATURDAY
Chicken Fried Rice, 1 serving Orange, 1 medium
*Cardio + strength training
SUNDAY
Open-Faced Hummus Sandwiches, 1 serving Baby carrots and cucumber slices, 1 cup
SNACK
MONDAY
Salted Caramel Brownies, 1 serving Fat-free milk, 1 cup
If you ban chocolate, your cravings will only intensify. Savor every bite.
TUESDAY
Whole-grain fig bars, 2 Fat-free milk, 1 cup
WEDNESDAY
Unshelled pistachios, ½ cup String cheese, 1 ounce
THURSDAY
Rye crispbreads, 2 Soft herbed cheese, 1 ounce Green grapes, 1 cup
FRIDAY
Greek-Style Tzatziki, 1 serving Baby carrots and cucumber slices, 1 cup
SATURDAY
Air-popped popcorn, 3 cups (mixed with 1 tablespoon grated fresh Parmesan cheese)
SUNDAY
Date and Almond Truffles, 1 serving
DINNER
MONDAY
Creamy, Light Macaroni and Cheese, 1 serving Steamed Broccolini, 1 cup Mixed salad greens, 2 cups (with 2 tablespoons grated carrot + ¼ cup cherry tomatoes + 1 tablespoon balsamic vinaigrette)
*Prep your overnight oats tonight so they’ll be ready in the morning.
TUESDAY
Cheesy Meat Loaf Minis, 1 serving Steamed green beans, 1 cup Mashed potatoes, ½ cup Apple slices, ½ cup
WEDNESDAY
Baked Shrimp with Tomatoes, 1 serving Roasted asparagus, 1 cup
By using individual gratin dishes, you’re creating built-in portion control.
*Add cardio and strength training to your to-do list today.
THURSDAY
Grilled chicken kebabs with Ponzu, 4 ounces cooked chicken, 2 tablespoons sauce Whole-wheat couscous, ½ cup Mixed salad greens, 2 cups (topped with ¼ avocado, sliced + 1 ounce crumbled feta cheese + ¼ cup cherry tomatoes + 1 tablespoon balsamic vinaigrette)
FRIDAY
Burgers with Blue Cheese Mayo and Sherry Vidalia Onions, 1 serving Baked sweet potato fries, 1 medium potato Ketchup, 2 tablespoons Chocolate frozen yogurt, 1 cup
Mindful eating means finding a way to enjoy all foods, even a juicy, sumptuous burger.
SATURDAY
Roast Pork Tenderloin with Plum Barbecue Sauce, 1 serving Roasted Pumpkin and Sweet Potato Pilaf, 1 serving Sautéed green beans, 1 cup
SUNDAY
Beef Tenderloin with Horseradish Chive Sauce, 1 serving Microwave Smashed Potatoes, 1 serving Steamed asparagus, 5 spears Mixed salad greens, 2 cups (with 1 ounce feta cheese + ¼ cup cherry tomatoes + 1 tablespoon Champagne Vinaigrette)