CHAPTER 5

Every-Other-Day Dieting, Without Lifting a Finger

Make your life super-simple: Heat up a frozen meal on Diet Day

When you think “frozen foods,” do you still picture a TV dinner and its rubbery meat, mushy potatoes, and pebblelike peas? Well, if you haven’t looked lately at what’s behind the glass doors of your supermarket’s frozen food section, you’re in for a pleasant surprise.

Today’s frozen entrées are twenty-first-century wonders of culinary ingenuity, designed for maximum flavor and nutrition. In fact, some of them were designed by famous chefs. Two examples: Bertolli frozen foods, created by Chef Rocco DiSpirito, author of the New York Times #1 bestseller Now Eat This!; and Barefoot Contessa Sauté Dinners for Two, created by Ina Garten, star of the Barefoot Contessa program on the Food Network.

You can choose from ethnic cuisines, like Italian, Mexican, and Chinese. You can dine on casual fare like pizza or buffalo wings or on classic American favorites like meat loaf or macaroni and cheese. If you’re vegetarian, you can enjoy tasty meat substitutes. You can even eat organic foods.

And here’s the really good news for Every-Other-Day dieters: you can find hundreds of frozen food entrées of 400 calories or less, well within the limits of the 500 calories of Diet Day. (The entrées we have chosen are typically 400 calories or less, because it’s good to leave room for a 100-calorie snack; that allows you to eat twice during Diet Day.)

Bottom line: Eating a 400-calorie (or less) frozen entrée for lunch or dinner is probably the easiest and surest way to handle Diet Day in the Every-Other-Day Diet and to lose all the weight you want to lose, as quickly as possible.

  • Easiest, because all you have to do is stick the entrée in the microwave. In the case of frozen “skillet meals,” you’ll spend 10 minutes or so at the stove.
  • Surest, because you’ll know without a doubt that the meal you’re eating is within the calorie limits of Diet Day.

In many of my studies we provided participants with frozen entrées, and we found they really enjoyed using frozen meals as a simple and convenient way to control their calories on Diet Day. In fact, once the study was over, they often went to the supermarket looking for exactly the same entrées and discovered, to their delight, that there was an entire world of choices available.

In this chapter you will find a range of tasty selections, which we put together with help from our recipe developer, Stephanie Karpinske, MS, RD, a registered dietitian, nutritionist, and cookbook author.

We’ve organized the frozen foods into four categories:

  • Classic American cuisine
  • Low calorie, high flavor
  • Organic, natural, and vegetarian
  • Ethnic cuisine

Within each of these categories, we describe the top brands and then offer several Diet Day Delights from that brand, entrées we think you’ll really like. We used several criteria to choose those brands and the entrées within them, including the following:

  • A range of calories under the Diet Day limit of 500. You’ll find entrées from 100 to 490 calories. If your entrée is low enough, have another!
  • Variety, so you don’t become bored by Diet Day.
  • Flavor, for mealtime enjoyment.
  • Hearty and light meals. We wanted you to have a choice of heartier, heavier dishes for the cold months of winter, like meat loaf and mashed potatoes, and lighter dishes for spring and summer, like pasta.

We’ve also included a Two-Month Diet Day Meal Plan, which provides a selection of 30 frozen entrées for 30 Diet Days. If you want to diet longer than two months, just repeat the plan after you reach Day 60. If you decide to manage Diet Day using frozen foods, following the Meal Plan in this chapter isn’t a must. The choices of entrées are just suggestions. If you like, choose your own entrées, as long as they’re 500 calories or less.

Since the entrées are less than 500 calories, every Diet Day can include one or more snacks. To make your snack choices super-simple, we’ve included an extensive list of snacks from 50 to 160 calories, organized by calorie level (50 calories, 90 to 100 calories, 100 calories, etc.). Just match the snack to the entrée. For example, if the entrée is 400 calories, choose a 100-calorie snack. Or if the entrée is 350 calories, choose a 150-calorie snack.

With this chapter you never need to rigorously count calories, because they’re counted for you. Follow the Two-Month Diet Day Meal Plan, and you’ll never exceed 500 calories on Diet Day. And you never need to figure out what to eat, because we’ve made a tasty choice for your entrée and provided a big list of snacks that match. All you have to do is lose weight, and with the Two-Month Diet Day Meal Plan, weight loss is virtually automatic.

MAXIMIZE YOUR MICROWAVE

When you follow the Two-Month Diet Day Meal Plan, you’re going to be using the microwave oven a lot. Maybe you’ll even use that old microwave oven at the office when you cook lunch. Although cooking in a microwave is pretty simple, there are a few key tips for making sure your food is cooked evenly and safely.

Don’t just heat—cook. Frozen foods should be cooked, not just heated. That’s because an undercooked beef tip or chicken breast can harbor salmonella, the bacteria that cause food poisoning. Your best bet: buy a meat thermometer and check meat to make sure it’s truly done. Chicken should be at least 170ºF and beef from 145ºF (medium) to 170ºF (well done).

Pay attention to wattage. The power output of microwave ovens typically ranges from 600 to 1,200 watts; a higher wattage cooks more quickly and evenly. But wattage decreases as ovens age. So the entrée’s package may say to microwave the entrée for 3 minutes, but if you’re using a 10- or 20-year-old microwave, you may need to microwave the entrée for 5 minutes for it to cook thoroughly. Again, use your food thermometer to make sure meat is cooked.

The microwave’s wattage is on the front of the unit or inside the door. Can’t find the wattage of your microwave? Boil a cup of water, timing the boiling point. A 700-watt microwave boils water in 2 minutes and 30 seconds; a 1,000-watt oven boils water in 1 minute and 45 seconds; a 600-watt oven, in 2 minutes and 55 seconds. (For a chart that matches boiling points and wattages, ranging from 300 to 1,625 watts, see the web page www.microwavecookingforone.com/Charts/Wattage.html, at the site of Marie T. Smith, author of Microwave Cooking for One.)

Don’t use the preset button. Your microwave may have a suggested preprogrammed setting, such as “Frozen Meal.” Don’t use it. Follow the directions on the package, cooking your meal for the designated time.

Check all the directions and follow them. If the directions on the packaging say to turn the food halfway through the cooking time, or lift the cover, or not to uncover the food, follow those directions. Your meal is more likely to taste as it was intended to taste: good, not undercooked or overcooked.

Don’t cook two meals at once. Unless the packaging says it’s okay to do so, don’t put two microwave meals in the oven at the same time—they use more energy and won’t cook as evenly.

Cook in the packaging supplied by the manufacturer. Don’t transfer the food to another dish or container for cooking. You’re likely to find the food doesn’t cook as well; for example, a crispy crust might end up soggy.

Stand back a foot or two. The waves in microwaves are a form of electromagnetic radiation, similar to the radiation emitted by your television set, computer monitor, hair dryer, air conditioner, and vacuum cleaner. Are those waves dangerous? Many environmental experts say no. Other experts, such as David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany, New York, say it’s better to be cautious—that even the low levels of electromagnetic radiation emitted by appliances might damage cells.

Dr. Carpenter’s advice: Stand a few feet away from the front of the microwave while your food is cooking. Standing just 1 foot away reduces the radiation from 200 to 40 milligauss (mG); standing four feet away reduces it to 2 mG.

DIET DAY FROZEN MEALS

Classic American Cuisine

Banquet

Since 1953, Banquet has been helping people make quick and easy meals with the company’s line of frozen pot pies and classic TV dinners. Today, their lineup still includes a wide variety of treasured favorites, like fried chicken. Many of the dinners come with a side dish and small dessert, making them a complete and satisfying meal.

Diet Day Delights:

  • Swedish Meatballs (440 calories)
  • Original Fried Chicken Meal (440 calories)
  • Homestyle Charbroiled Patty Meal with Noodles (310 calories)

Birds Eye

You know them best for their wide assortment of frozen vegetables, but Birds Eye also makes Voila!, a line of skillet meals that are ready in 10 to 15 minutes. These bagged meals come in two sizes: regular and family. The regular size makes three 1images-cup servings; the family size makes six 1½-cup servings. The calories in these meals are very low: you can increase the serving size and still be within your limit for Diet Day.

Diet Day Delights:

  • Voila! Garlic Shrimp (230 calories)
  • Voila! Beef & Broccoli Stir Fry (210 calories)
  • Voila! Three Cheese Chicken (210 calories)

Boston Market

Craving comfort food? Make a reservation at the Boston Market. You can re-create this restaurant’s home-style meals in your own kitchen with one of their many frozen entrées. Just be sure to check the Nutrition Facts panel, because some entrées exceed 500 calories.

Diet Day Delights:

  • Beef Steak and Noodles (460 calories)
  • Country Fried Chicken (450 calories)
  • Beef Pot Roast (390 calories)
  • Turkey Breast Medallions with Stuffing (380 calories)

California Pizza Kitchen

If you love this chain’s pizza, make it at home with one of their many frozen options. To make sure the calories work for Diet Day, check the label and eat the right portion size. For example, one-third of the Signature Pepperoni pizza is 380 calories. Or choose one of the small, individual-sized pizzas. Tip: Look for the thin-crust variety—you’ll get more pizza for your calories!

Diet Day Delights:

  • Small Crispy Thin Crust Margherita (430 calories)
  • Small Crispy Thin Crust Pizza Hawaiian Recipe (380 calories)
  • Signature Pepperoni (340 calories for images of the pizza)
  • Crispy Thin Crust BBQ Recipe Chicken (310 calories for images of the pizza)
  • Crispy Thin Crust Garlic Chicken (280 calories for images of the pizza)

Gorton’s

This brand is known for their fish sticks but offers much more. Choose from a range of fish and seafood entrées, including beer-battered shrimp, seasoned fish fillets, and shrimp scampi. Serve with a frozen vegetable and you’ll have a complete meal.

Diet Day Delights:

  • Premium Haddock Fish Sticks (250 calories for 4 fish sticks)
  • Crispy HomeStyle Shrimp (240 calories for 5 shrimp)
  • Crispy Beer Batter Shrimp (240 calories for 5 shrimp)
  • Lemon Butter Shrimp Scampi (240 calories for 12 shrimp)

Jimmy Dean

For scientific consistency, my studies on EOD dieting always use lunch as the sole meal on Diet Day; I think that’s the ideal approach for EOD dieters, since it’s the approach that has been proven to work. In this book, however, I’m including dinner as an option, because you might want to eat with your spouse or family.

But what if you’re a person who loves eating breakfast, and forgoing breakfast every Diet Day feels like too much of a sacrifice? Well, have breakfast for lunch or dinner with frozen entrées from Jimmy Dean.

For a super-fast meal, try one of the heat-and-eat bowls or a take-and-go sandwich or quesadilla. Other options include omelets, pancakes, and skillet meals. Calories vary, so check the package for calories per serving before buying. Tip: The Jimmy Dean Delights line is lower in calories than their traditional products.

Diet Day Delights:

  • Bacon Breakfast Bowl (430 calories)
  • Delights Turkey Sausage Quesadilla (250 calories per serving; box contains 2 servings)
  • Delights Honey Wheat Flatbread: Turkey, Egg & Cheese (250 calories)
  • Delights Turkey Sausage Breakfast Bowl (240 calories)

Marie Callender’s

These restaurant-inspired meals are lightened-up versions of favorite comfort foods, such as chicken pot pie, roast beef with mashed potatoes, and meat loaf and gravy. They’re so good you may think you’re cheating on the Every-Other-Day Diet—but you’re not! All the meals from this brand are under 500 calories.

Diet Day Delights:

  • Country Fried Pork Chop and Gravy (460 calories)
  • Chunky Chicken & Noodles (440 calories)
  • Creamy Parmesan Chicken Pot Pie (420 calories)
  • Comfort Bakes: Cheddar & Bacon Potato Bake (400 calories)
  • Steak & Roasted Potatoes (350 calories)
  • Honey Roasted Turkey Breast (350 calories)

Stouffer’s

You’re sure to find something you like with the many offerings from Stouffer’s. Choose from old-fashioned entrées like Chicken a la King to modern favorites like flatbread sandwiches. You can buy meals that make one or two servings or enough for the entire family.

Diet Day Delights:

  • Satisfying Servings Bourbon Steak Tips (490 calories)
  • Steak Cheddar Mushroom Flatbread Melt (390 calories)
  • Signature Classics Smoked Turkey Club Panini (380 calories)
  • French Bread Pizza Grilled Vegetables Pizza (340 calories for ½ of the package)
  • Satisfying Servings Stuffed Green Peppers (300 calories for 2 peppers)

Trader Joe’s

When my kitchen was being remodeled and I had no working refrigerator or freezer, I began buying two frozen food entrées on the way home from work and heating them in the microwave (the one kitchen appliance that was still working) for myself and my husband. (This was several years before my son was born.) We tried many different brands, and I have to say that my favorite was Trader Joe’s. They were inexpensive, didn’t overdo it on the calories, and were tasty, with a minimum amount of artificial ingredients.

If you decide to shop at this specialty grocer, you’ll find a wide range of choices in the frozen food aisle, including comfort foods, ethnic entrées, and vegetarian meals. And the frozen entrées aren’t frozen in time: Trader Joe’s adds new or seasonal products throughout the year, so check their in-store flyer to see what’s available.

Diet Day Delights:

  • Shepherd’s Pie with Meat (380 calories for 2 cups)
  • Chicken Lasagna (330 calories/serving)
  • Chicken Tikka Masala (300 calories). This is my personal favorite, and also the favorite of the blog What’s Good at Trader Joe’s, which enthuses, “It tastes just as authentic as the food from the best Indian restaurants I’ve been to.”
  • Reduced Guilt Roasted Vegetable Pizza (250 calories)

Tyson Foods

Tyson offers lots of options for chicken lovers, including breaded products and preseasoned boneless, skinless chicken breasts. Their products are typically sold in large bags, so if you’re preparing food for you and your family, you can make as many pieces as you need. For an easy dinner, bake some chicken in the oven, then microwave a frozen vegetable for a side.

Diet Day Delights:

  • Chicken Nuggets (430 calories for 8 nuggets)
  • Spicy Chicken Breast Patties (400 calories for 2 patties)
  • Fully Cooked Mesquite Chicken Breast (400 calories for 2 chicken breasts)
  • Chicken Breast Tenders (384 calories for 8 tenders)

 

Low Calorie, High Flavor

Healthy Choice

This brand is a standout when it comes to variety, offering everything from traditional classics to ethnic foods. Every item in their Complete Meals line includes an entrée, side dish, and dessert. They also have one-dish meals under their Café Steamers and Baked Entrée lines. And their 100% Natural line offers steamed meals that contain no preservatives.

Diet Day Delights:

  • Complete Meals: Chicken Parmigiana (340 calories)
  • Café Steamers: Barbecue Seasoned Steak with Red Potatoes (320 calories)
  • Pumpkin Squash Ravioli (310 calories)

Lean Cuisine

While we were researching and writing this chapter, my coauthor Bill was exploring the frozen foods section of a local supermarket and saw a middle-aged man (without much extra fat around his middle) loading his shopping cart with Lean Cuisine entrées; he decided to conduct a “man in the aisle” interview, asking him why he favored Lean Cuisine.

His response? “It has the most variety, tastes the best, and it helped me lose weight and keep it off.”

I’m not surprised by what this shopper had to say. Lean Cuisine is one the favorite frozen food brands of the participants in my studies. And “variety” is an understatement. With nearly 100 entrées, the brand is divided into four recipe collections: Culinary, Spa, Market, and Simple Favorites. And for salad lovers, Lean Cuisine recently introduced Salad Additions—just add fresh greens for a complete, hearty salad meal. Because it’s a favorite of those on the EOD Diet, I’ve included a bigger list of top choices.

Diet Day Delights:

  • Jumbo Rigatoni with Meatballs (420 calories)
  • Roasted Honey Chicken (320 calories)
  • Tuscan-Style Vegetable Lasagna (320 calories)
  • French Bread Pepperoni Pizza (310 calories)
  • Tortilla Crusted Fish with Rice, Poblano Peppers, and Corn (300 calories)
  • Cranberry & Chicken Salad (from Salad Additions collection; 280 calories plus the calories in the salad greens at about 10 calories/cup)
  • Salmon with Basil (250 calories)

Lean Pockets

These low-calorie cousins of the Hot Pockets brand are great for a portable heat-and-eat meal. And although you can eat them with a fork, they’re just as easily eaten like a sandwich. Plus, there’s plenty of choices, including pockets made with pretzel bread or whole grains. There’s even a line of breakfast entrées.

Diet Day Delights:

  • Lean Pockets Pretzel Bread Sandwiches: Grilled Chicken Jalapeño Cheddar (280 calories)
  • Lean Pockets Culinary Creations (made with whole-grain flour): Spinach Artichoke Chicken (250 calories)
  • Lean Pockets Culinary Creations: Grilled Chicken, Mushroom & Wild Rice (250 calories)

Note: Calories are per Lean Pocket, and each package contains 2 pockets.

Michelina’s Lean Gourmet

This popular brand of frozen dinners also offers low-calorie options in its Lean Gourmet line. You’ll find entrées for breakfast, lunch, and dinner, as well as a few snack options, some of which are hearty enough for a meal.

Diet Day Delights:

  • Shrimp Scampi (290 calories)
  • Beef Supreme (290 calories)
  • Macaroni and Cheese with Jalapeño Peppers (270 calories)
  • Creamy Rigatoni with Broccoli and Chicken (270 calories)
  • Shrimp with Pasta and Vegetables (260 calories)

Smart Ones

This Weight Watchers’ brand of frozen food entrées includes something for everyone. You’ll find comfort foods, handheld meals, and nutrient-packed entrées, as well as large-portion dinners that have more protein and whole grains to keep you feeling full. Smart Ones also has a line of breakfast entrées and desserts.

Diet Day Delights:

  • Smart Anytime: Savory Steak & Ranch Grilled Flatbread (330 calories)
  • Smart Anytime: Pepperoni Pizza Minis (280 calories)
  • Smart Beginnings: French Toast with Turkey Sausage (280 calories)
  • Smart Creations: Chicken Mesquite (250 calories)
  • Classic Favorites: Broccoli & Cheddar Roasted Potatoes (240 calories)

 

Organic, Natural, and Vegetarian

Amy’s

All of Amy’s frozen entrées are organic, vegetarian, and free of additives and preservatives. They’re also boredom-free: Amy’s wide variety includes Mexican, Chinese, and Indian fare, as well as American classics like pot pies and single-serve pizzas. My personal favorite is Macaroni & Cheese. Most of the entrées are already low in calories, but Amy’s also offers a Light and Lean line that has even fewer calories.

Diet Day Delights:

  • Broccoli Pot Pie (460 calories)
  • Indian Mattar Paneer (370 calories)
  • Teriyaki Wrap (310 calories)
  • Brown Rice, Black-Eyed Peas & Veggies Bowl (290 calories)
  • Light & Lean Italian Vegetable Pizza (280 calories)
  • Spinach Feta in a Pocket Wrap (260 calories)

Boca Foods

When you crave a burger but don’t want all the calories, check out the many meatless options from Boca. You can’t go wrong with their basic hamburger or cheeseburger, but Boca also makes vegetable patties and meatless chicken (chik’n) patties. All of the burgers and patties are so low in calories that you’ll have plenty of room to add a bun, some tasty toppers, and a side dish—maybe even dessert!

Diet Day Delights:

  • Spicy Chik’n Patty (160 calories)
  • All American Flame Grilled Burger (120 calories)
  • Savory Mushroom Mozzarella Veggie Patty (110 calories)
  • Cheeseburger (100 calories)

Gardein

The goal of this brand is to deliver meatless products that taste just like meat—and they’ve succeeded. From texture to flavor, these entrées—riblets, sliders, cutlets, and the like—might even trick a Texan. Heat up some frozen vegetables or toss together a salad to make a complete meal.

Diet Day Delights:

  • Southern BBQ Riblets (300 calories for 2 riblets with sauce)
  • The Ultimate Beefless Sliders (300 calories for 2 sliders)
  • Lightly Breaded Turk’y Cutlet (250 calories for 2 cutlets)
  • Classic Style Buffalo Wings (180 calories for 8 wings)

Kashi

If you prefer brown rice to white rice and whole wheat to white flour, try this brand, which offers foods containing Kashi’s special blend of seven whole grains. Kashi includes a line of tasty, one-serving pizzas (with whole-grain crust, of course). And they recently came out with 2-serving Steam Meals, a line of frozen meals in a bag that cook in minutes in the microwave. (The steam keeps the veggies crisp and keeps the whole-grain pasta from being overcooked.)

Diet Day Delights:

  • Mayan Harvest Bake (340 calories)
  • Black Bean Mango (340 calories)
  • Steam Meals Chicken and Chipotle Barbecue (310 calories for half of the bag)
  • Lemongrass Coconut Chicken (300 calories)
  • Thin-Crust Pizza Mushroom Trio & Spinach (250 calories for images of the pizza)

MorningStar Farms

You might not realize you’re eating vegetarian when you dine on the meatless options from MorningStar Farms. They make an assortment of meatless burgers, vegetarian “chik’n” patties and nuggets, veggie hot dogs—even veggie corn dogs.

Diet Day Delights:

  • Chik’n Nuggets (380 calories for 8 nuggets)
  • Three Bean Chili with Grillers Crumbles (340 calories for 2 cups)
  • Veggie Corn Dogs (300 calories for 2 corn dogs)
  • Grillers ¼ Pounder (250 calories; add a small bun for an additional 110 to 120 calories)

Newman’s Own Skillet Meals for 2

If microwaved food isn’t your thing, try one of these super-easy skillet meals, ready in just 10 minutes—just put it in the skillet, gently stir while cooking, and serve. Featuring all-natural ingredients, each bag serves 2, so you can share the other half or save it for another meal. An added bonus: the company donates its profits to charity.

Diet Day Delights:

  • Beef Bolognese (390 calories for ½ of the package)
  • Chicken Florentine and Farfalle (370 calories for ½ of the package)
  • Garlic Chicken, Vegetables and Farfalle (300 calories for ½ of the package)

 

Ethnic Cuisine

Bertolli (Italian)

You might think of olive oil or pasta sauce when you think of Bertolli, but you can also find this brand in the freezer aisle. They make a line of hearty frozen soups (Meal Soups), Italian entrées (Classic Meals), and meals based on the heart-healthy Mediterranean Diet (Mediterranean Style Meals). Keep in mind that these frozen meals make 2 servings, not 1. Also note that not all their meals are low-calorie, so check the label to make sure you’re within your Diet Day quota of calories.

Diet Day Delights:

  • Classic Meals for Two: Roasted Chicken & Linguine (410 calories for ½ of the package)
  • Mediterranean Style Meals, for Two: Steak, Rigatoni & Portobello Mushrooms (390 calories for ½ of the package)
  • Meal Soups: Ricotta and Lobster Ravioli in a Seafood Bisque (380 calories for ½ of the package)
  • Mediterranean Style Meals for Two: Garlic Shrimp, Penne & Cherry Tomatoes (340 calories for ½ of the package)

El Monterey (Mexican)

This brand offers frozen burritos and chimichangas, many of which are low enough in calories to eat as a snack on Diet Day. Their tamales are also a good low-calorie option. Most El Monterey burritos and chimichangas are available in single portions, a plus if you like variety.

Diet Day Delights:

  • Butcher Wrapped Shredded Beef Steak & Cheese Burrito (450 calories)
  • Beef & Bean Burrito (370 calories)
  • All Natural Chicken & Monterey Jack Cheese Chimichanga (280 calories)
  • Bean & Cheese Burrito (190 calories)

InnovAsian Cuisine (Chinese)

Skip the Chinese takeout and try an entrée from InnovAsian Cuisine: pop it in the microwave and your meal will be ready in 5 minutes. These dinners have far fewer calories than the same dish in a Chinese restaurant, leaving you plenty of room for a snack. Servings per package vary on these meals, so measure out your portions. The nutrition info on the label is based on a 1-cup serving.

Diet Day Delights:

  • Sweet & Sour Chicken (430 calories for 1 cup)
  • Caramelized Ginger Pork (270 calories for 1 cup)
  • Spicy Beef & Broccoli (160 calories for 1 cup)

Mrs. T’s (Polish)

Attention, carb lovers: you’re going to adore Mrs. T’s Pierogies, a tasty combo of pasta and potatoes. There are several varieties to choose from, including a sweet potato pierogi made with whole grains. Each box contains several pierogies, so share a few with your family or save the extras for another Diet Day.

Diet Day Delights:

  • Sweet Potato Pierogies (380 calories for 6 pierogies)
  • Potato, Broccoli & Cheddar Pierogies (380 for 6 pierogies)
  • Potato Spinach & Feta Pierogies (360 calories for 8 pierogies)

P.F. Chang’s Home Menu (Chinese)

Now you can serve some of the rice and noodle dishes from this popular restaurant at home. The meals serve 2 and are ready in 13 minutes or less. But check the calories before buying—some meals push you past your limit for Diet Day.

Diet Day Delights:

  • General Chang’s Chicken (400 calories for ½ of the package)
  • Shrimp Lo Mein (400 calories for ½ of the package)
  • Ginger Chicken and Broccoli (320 calories for ½ of the package)

Pagoda Express (Chinese)

This brand’s lineup of frozen meals includes some traditional favorites, like Orange Chicken. Each meal makes 2 servings and cooks up in the microwave in minutes. For some lower calorie meals, such as Beef & Broccoli, you could eat 2 servings and still not exceed your Diet Day calories.

Diet Day Delights:

  • Orange Chicken (270 calories for 1 cup)
  • Beef & Broccoli (240 calories for 1 cup)
  • Teriyaki Beef (220 calories for 1 cup)
  • Spicy Garlic Chicken (210 calories for 1 cup)

YOUR TWO-MONTH (SUPER-CONVENIENT, SUPER-EASY) DIET DAY MEAL PLAN

Is there anything easier than microwaving a frozen entrée for your Diet Day meal? Yes! Choosing all the entrées recommended in our Two-Month Diet Day Meal Plan. By following the plan, you won’t have to make any mealtime decisions on Diet Day. Just eat the meal suggested and then choose a snack from our Mix-and-Match Snack list at the end of the chapter, combining the entrée’s calories with the snacks to match your daily calorie goal. Example: If the entrée has 380 calories, you’ll select a snack of 120 calories for a total of 500 calories.

But don’t worry too much if you exceed the 500 calories by 25 to 50 calories—for example, if you eat a 400-calorie entrée and choose a 120-calorie snack. What’s important is that on most Diet Days you are very near your 500-calorie goal, and you rarely exceed that amount by more than 50 calories. Ready to start the Every-Other-Day Diet today?

Diet Day 1

  • Entrée: Lean Cuisine Pepperoni Pizza (380 calories)
  • Snack: 120-calorie snack

Diet Day 3

  • Entrée: InnovAsian Caramelized Ginger Pork (270 calories for 1 cup)
  • Snack: A 230-calorie entrée; or 230 calories of snacks

Diet Day 5

  • Entrée: Marie Callender’s Comfort Bakes: Cheddar and Bacon Potato Bake (400 calories)
  • Snack: 100-calorie snack

Diet Day 7

  • Entrée: Lean Cuisine Chicken Club Panini (360 calories)
  • Snack: 140-calorie snack

Diet Day 9

  • Entrée: Birds Eye Voila! Garlic Shrimp (230 calories)
  • Snack: A 270-calorie entrée; or 270 calories of snacks

Diet Day 11

  • Entrée: Newman’s Own Beef Bolognese (390 calories for ½ of the package)
  • Snack: 110-calorie snack

Diet Day 13

  • Entrée: Boston Market Country Fried Chicken (450 calories)
  • Snack: 50-calorie snack

Diet Day 15

  • Entrée: Jimmy Dean Bacon Breakfast Bowl: Bacon, Eggs, Potatoes and Cheddar Cheese (410 calories)
  • Snack: 90-calorie snack

Diet Day 17

  • Entrée: Healthy Choice Chicken Parmigiana (340 calories)
  • Snack: 160 calories of snacks

Diet Day 19

  • Entrée: Amy’s Broccoli Pot Pie (460 calories)
  • Snack: 50-calorie snack

Diet Day 21

  • Entrée: Gorton’s Premium Haddock Fish Sticks (250 calories for 4 fish sticks)
  • Snack: Another 250-calorie entrée; or 250 calories of snacks

Diet Day 23

  • Entrée: El Monterey Butcher Wrapped Shredded Beef Steak & Cheese Burrito (450 calories)
  • Snack: 50-calorie snack

Diet Day 25

  • Entrée: California Pizza Kitchen Small Crispy Thin Crust Pizza Hawaiian Recipe (380 calories)
  • Snack: 120-calorie snack

Diet Day 27

  • Entrée: Pagoda Express Orange Chicken (270 calories for 1 cup)
  • Snack: 130-calorie snack

Diet Day 29

  • Entrée: Stouffer’s Steak Cheddar Mushroom Flatbread Melt (390 calories)
  • Snack: 110-calorie snack

Diet Day 31

  • Entrée: Tyson Chicken Breast Tenders (384 calories for 8 tenders)
  • Snack: 110-calorie snack

Diet Day 33

  • Entrée: Boca All American Flame Grilled Burger (120 calories plus 110-calorie hamburger bun = 230 calories)
  • Snack: A 270-calorie entrée; or 270 calories of snacks

Diet Day 35

  • Entrée: P.F. Chang’s Shrimp Lo Mein (400 calories for ½ of the package)
  • Snack: 100-calorie snack

Diet Day 37

  • Entrée: Mrs. T’s Potato, Broccoli & Cheddar Pierogies (380 calories for 6 pierogies)
  • Snack: 120-calorie snack

Diet Day 39

  • Entrée: Lean Pockets Pretzel Bread Sandwiches: Roasted Turkey with Bacon and Reduced-Fat Cheese (280 calories)
  • Snack: A 220-calorie entrée; or 220 calories of snacks

Diet Day 41

  • Entrée: Trader Joe’s Chicken Lasagna (330 calories per serving)
  • Snack: 170 calories of snacks

Diet Day 43

  • Entrée: Smart Ones Smart Beginnings French Toast with Turkey Sausage (280 calories)
  • Snack: A 220-calorie entrée; or 220 calories of snacks

Diet Day 45

  • Entrée: Gardein Southern BBQ Riblets (300 calories for 2 riblets with sauce)
  • Snack: A 200-calorie entrée; or 200 calories of snacks

Diet Day 47

  • Entrée: Banquet Homestyle Charbroiled Patty Meal with Noodles (310 calories)
  • Snack: 190 calories of snacks

Diet Day 49

  • Entrée: Lean Cuisine Roasted Honey Chicken (320 calories)
  • Snack: 180 calories of snacks

Diet Day 51

  • Entrée: Michelina’s Lean Gourmet Macaroni and Cheese with Jalapeño Peppers (270 calories)
  • Snack: A 230-calorie entrée; or 230 calories of snacks

Diet Day 53

  • Entrée: Marie Callender’s Country Fried Pork Chop and Gravy (460 calories)
  • Snack: 50-calorie snack

Diet Day 55

  • Entrée: MorningStar Farms Veggie Corn Dogs (300 calories for 2 corn dogs)
  • Snack: 200 calories of snacks

Diet Day 57

  • Entrée: Bertolli Classic Meals for Two: Tuscan Style Braised Beef with Gold Potatoes (310 calories for ½ of the package)
  • Snack: 190 calories of snacks

Diet Day 59

  • Entrée: Kashi Steam Meals Chicken and Chipotle Barbecue (310 calories for ½ of the bag)
  • Snack: 190 calories of snacks

MIX-AND-MATCH SNACKS

Diet Day consists of a main meal—either lunch or dinner—and one or more snacks. Remember: you can eat anything you want, low-fat or high-fat, as long as you don’t exceed your daily total of 500 calories. The snacks below are organized by calories; simply find a snack you like that matches the amount of calories in your Diet Day entrée so the total is 500.

And remember, too, these are just examples, for your convenience. Feel free to eat any other snack that doesn’t take you over your Diet Day calories. That includes the delicious, 100-calorie snacks you’ll find in chapter 4, “Diet Day Recipes—Quick, Easy, and Delicious,” which offers 28 recipes for 100-calorie snacks.

50-calorie snacks (for 450-calorie entrées)

90-to 100-calorie snacks (for 400-to 410-calorie entrées)

100-calorie snack packs (for 400-calorie entrées)

The snacks in this section are available in single-serve, 100-calorie packs. This isn’t a complete list. That would require The Every-Other-Day Diet, volume 2. It’s just meant to give you an idea of the range of 100-calorie snack packs on the shelves.

  • Keebler Fudge Shoppe Mini Fudge Stripe Cookies
  • Keebler Fudge Shoppe Fudge Grahams
  • Sunshine Cheeze-It Baked Crackers
  • Nabisco Chips Ahoy Cookies
  • Nabisco Oreo Cookies
  • Nabisco Lorna Doone Cookies
  • Blue Diamond Almonds
  • Baked Cheetos
  • SmartFood Popcorn
  • SunChips
  • Ritz Snack Mix
  • Snyder’s of Hanover Mini Pretzels
  • Lorna Doone Shortbread Cookie Crisps
  • Chex Snack Mix (cheddar or chocolate caramel)
  • Skinny Pop Popcorn
  • Goldfish Crackers
  • Jack Link’s Beef Jerky
  • Popchips
  • Kellogg’s Special K Fudge or Blondie Brownie Bites
  • SnackWell’s Popcorn
  • SnackWell’s Cookies
  • Nabisco Cheese Nips Thin Crisps

110-to 120-calorie snacks (for 380-to 390-calorie entrées)

  • Kellogg’s Special K Protein Snack Bars, Dark Chocolate Granola (1 bar)
  • Kellogg’s Special K Cracker Chips, Sour Cream & Onion (27 chips)
  • Newman’s Own 94% Fat Free Microwave Popcorn (3½ cups popped)
  • Orville Redenbacher’s Smart Pop Butter Mini Bags microwave popcorn (per bag)
  • Rold Gold Honey Wheat Braided Pretzel Twists (8 pretzels)
  • Rold Gold Tiny Twists Pretzels (17 pretzels)
  • Jell-O Butterscotch Pudding (single-serve cup)
  • Luna Fiber bar, Chocolate Raspberry or Vanilla Blueberry flavors, 1 bar
  • SnackWell’s Creme Sandwich Cookies (2 cookies)
  • 2 cups cubed cantaloupe or honeydew
  • Kind Mini Bars, Cranberry Almond flavor
  • Kind Vanilla Blueberry Clusters with Flax Seeds (1/3 cup)
  • Baked Doritos Nacho Cheese Chips (15 chips)
  • Baked Ruffles Cheddar & Sour Cream (1 ounce)
  • Baked Lays Barbecue Potato Chips (1 ounce)
  • Cracker Jack Original Caramel Coated Popcorn & Peanuts (½ cup)
  • Snyder’s of Hanover Pretzel Nibblers (16 nibblers)
  • Kellogg’s Special K Snack Crackers, Multigrain (24 crackers)
  • Orville Redenbacher’s Natural Simply Salted 50% Less Fat Microwave popcorn (5½ cups popped)

120-to 130-calorie snacks (for 370-to 380-calorie entrées)

  • Fage Total 0% Yogurt, 1 single-serve container, Cherry Pomegranate and other flavors
  • Dove Dark Chocolate Promises (3 pieces)
  • Goldfish Pretzel crackers (43 pieces)
  • Nabisco Wheat Thins Toasted Chips, Garden Valley Veggie (per serving)
  • Nabisco Triscuit Thin Crisps, Four Cheese (per serving)
  • Nabisco Reduced-Fat Cheese Nips, Cheddar (per serving)
  • Jell-O Oreo Dirt Cup Pudding Mix-Ins (per single-serve container)
  • Stacy’s Toasted Garlic Bagel Chips (12 chips)
  • Nabisco Teddy Graham’s Chocolate Cookies (per serving, about 24 pieces)
  • Nabisco Honey Graham Crackers (4 squares)

140-to 150-calorie snacks (for 355-to 360-calorie entrées)

  • Quaker Popped Cheddar Cheese Snacks (per serving)
  • Quaker Chewy Dipps Granola Bar (per bar)
  • Quaker Soft-Baked bars (per bar)
  • Smart Ones Chocolate Chip Cookie Dough Sundae
  • Smart Ones Smart Delights Double Fudge Cake
  • Chobani Greek Nonfat Yogurt, 6-ounce container, Blood Orange and other flavors
  • Fage Total 1% Yogurt, 1 single-serve container, Blueberry and other flavors
  • Goldfish Grahams, Vanilla Cupcake and Fudge Brownie flavors (35 pieces)
  • Goldfish Crackers Pizza flavor (55 pieces)
  • Goldfish Crackers Cheddar Made with Whole Grain (55 pieces)
  • SunChips, Harvest Cheddar (1 ounce)
  • Ruffles Reduced Fat Potato Chips (13 chips)
  • Stacy’s Cinnamon Sugar Pita Chips (7 chips)
  • Orville Redenbacher’s Smart Pop Kettle Corn microwave popcorn (7½ cups popped)
  • Nabisco Wheat Thins, Original (per serving, approximately 16 pieces)
  • Tostito’s Bite-Size Tortilla Chips (24 chips)
  • Doritos Taco Flavor Tortilla Chips (about 10 chips)
  • Triscuit Baked Whole Grain Wheat Thin Crisps (for 16 crackers)

150-to 160-calorie snacks (for 340-to 350-calorie entrées)