A Diet Plan Full of Choices

on July 27, 2011

Mix and match meals from these healthy eating ideas.

You don't need a nutrition degree (or a personal chef) to whip up healthy meals. With the help of registered dietitian Renee Melton of nutrition services company Sensei , we've assembled this plan that gives you a full week of healthy eating options. Combine any breakfast, lunch and dinner on this page for 1,400 calories total for the day. You'll be on track to lose about one pound per week, compared to a standard 2,000-calorie diet.


Breakfast 1: English Muffin

Spread 1 tablespoon peanut butter on toasted muffin half. Drizzle with honey. Eat with one piece of baseball-sized fruit such as an apple, orange or pear.


Breakfast 2: Cinnamon-Raisin Oatmeal

Combine 1/2 cup quick-cooking oats with 2/3 cup lowfat milk and microwave according to package directions. Stir in cinnamon, raisins and chopped nuts.


Breakfast 3: Banana-Berry Smoothie

Blend 1 cup lowfat milk, one small banana, 1 cup frozen berries, 1 1/2 tablespoons peanut butter and a few ice cubes in a blender until smooth.


Lunch 1: Lentil Soup and Salad

Toss 2 cups of salad greens with chopped vegetables, lemon juice and lowfat ranch dressing. Heat lentil soup as directed. Finish meal with a medium orange.


Lunch 2: Deli Sandwich

Layer deli meat, sliced tomato, two small avocado wedges, vinaigrette salad dressing and Dijon mustard between two slices of wheat bread. Enjoy with a side of fruit.

Media Bakery

Lunch 3: Tuna Salad Pita with Veggies

Combine half a can of tuna with sliced olives, lowfat mayo, chopped scallions and dried parsley, turmeric and/or curry powder to taste in a small bowl. Stuff into whole-wheat pita and top with two cups raw vegetables. Eat with fresh fruit.


Dinner 1: Spinach Pasta

Cook one cup pasta as directed; add 1 cup frozen spinach 2 minutes before end of cooking. Strain, transfer to serving plate and top with olive oil, chopped tomato, crushed garlic, grated Parmesan cheese and fresh oregano, parsley or basil to taste. Eat with sliced fruit.

Media Bakery

Dinner 3: Shrimp Tacos

Boil or grill 8 medium shrimp; salt and pepper to taste. Layer 4 shrimp on each of two whole-wheat tortillas with sour cream, 2 small avocado wedges, shredded lettuce, chopped scallions and chopped or sliced tomatoes. Eat with fresh fruit.


Dinner 4: Takeout

Ruby Tuesday's Asian Glazed Salmon with a side of steamed broccoli.

Breakfast 4: Scrambled Eggs

Spread a whole-wheat pita with mayo and stuff with one scrambled egg, fresh basil or rosemary, one ounce reduced-fat cheese, sliced tomato and chopped onions. Pair with an apple, orange or pear.

Lunch 4: Mediterranean Wrap

Place 1 cup salad greens, hummus, sliced tomato and chopped olives in the center of a 6-inch whole-wheat tortilla. Drizzle with vinaigrette salad dressing and roll up. Eat with one piece of baseball-sized fruit.

Lunch 5: Takeout

One Taco Bell Taco Supreme and a side of Pintos 'n' Cheese.