Inspired by recent research and tips from top experts,our nutrition team created this no-fuss plan for you to try.While using this plan,you’ll average about 1,300 calories a day-but it should feel like a lot more.Make water your main beverage.Add other ultra-low-cal beverages and extras(such as coffee,tea,spices,vinegar,zero-cal sweetener) as disired.As always,get a doctor’s okay to try new plan.
Your Cereal Meals
Chose Twice Daily
1 cup whole-grain,protein-rich cinnamon cereal,such as Kashi Golean Cinanamon Crips,Cheerios Protein with Cinnamon i Almonds or Special K Cinnamon Brown Sugar Crunch Protein 1/2 cup milk (2%,fat-free or unsweetened almond or coconut milk) 1 small serving fruit,such as a small apple.
Choose Once Daily
4oz,lean prok chop or chicken breast.2 Tbs,barbecue sauce 1/2 cup boiled red potatoes,1 tsp,olive oil Unlimited salad veggies,1 Tbs,dressing.
4oz,lean grilled steak or lean bun-less burger,2Tbs,steak sauce 1/2 baked potato,1 Tbs,sour cream,chives Unlimited Steamed Vegetables,2 tsp,olive oil and seasoning toste.
3 oz.cooked ground turkey or beef and 1/2 cup corn sauted in 2 tsp.olive oil with low-sodium taco seasoning;serve over large mixed salad with 1 oz.shredded cheese,1 tbs,vinaigretter and 1 tbs sour cream.
4 oz.chicken breast,sliced,tossed with 1/2 cup cooked whole-wheat pasta,unlimited zucchini noodles and or steamed spaghetti squash,1/2 cup no sugar-added marinara sauce and 2 tbs.Parmesan cheese Unlimited spinach sauteed in 2 tsp.olive oil,spiritz lemon juice.
Choose up to 2 daily to control hunger
8 large shrimp,2tbs cocktail sauce Celery sticks.
2 tbs,shredded cheese melted on 1 orn tortilla; 1 tbs,salsa,
3 Cups all-natural popcorn
1/3 cup shelled edamame.1tsp soy sauce.
Any 100 calorie pack nuts.
Create Your Own Menus!
To customize this plan,build two meals per day around 100% whole-grain cereal with up to 240 calories and at least 11 grams of protein per serving.TO maximize results,opt for cereal lower in sugar and containing cinnamon.Enjoy cereal with 1/2 cup milk(2% fat-free or a no-sugar-added plant-based option) and a small servingof fruit.At your third sitting,allow yourself about 450 calories and include protein,healthy fat and lots of veggies.Plan for 200 calories of healthy snacks to control between meal hunger.