7 Days Diet plan
The beauty of this
7-day menu plan from feel great weight dream team RD Marissa Lippert? You can mix and match to create your own
customized diet (we did promise it would feel great, after all).
Choose one breakfast, one lunch, one dinner, and two
snacks a day. Your total calories will be around 1500 (roughly 300 for
breakfast, 400-450 for lunch, 450-500 for dinner, and 100-200 per snack).
Breakfast ideas
• Enjoy 3/4 cup museli cereal with dried cherries and pecans with 1 cup skim, low-fat or unsweetened soy milk.
• Spread 2 tablespoons of light cream cheese on 2 slices
of pumpernickel bread and top with 3 to 4 pieces of smoked salmon and sliced
red onion or capers.
• Warm up and get energized with 1/2 cup quinoa cooked
with 1 cup skim, low-fat or soy milk and 3/4 cup diced apple. Mix in a dash of
cinnamon and 1 teaspoon of brown sugar.
Whole-wheat pancakes and baked eggs
• Indulge in 3 silver-dollar sized homemade whole
wheat-oatmeal pancakes (half whole wheat flour, half rolled oats) topped with 2
tablespoons chopped walnuts and 1 small barely ripe banana, sliced. Drizzle 2
teaspoons maple syrup over top. Enjoy with a small skim, low-fat or unsweetened
soy latte.
• In medium-sized ramekin, sprinkle 1 egg with salt and
red pepper flakes and drizzle 1 teaspoon extra-virgin olive oil over top. Bake
at 375° for 10 minutes and serve with 1 cup sliced onions and red bell pepper
mixture sautéed in 2 teaspoons extra virgin olive oil and 2 pieces turkey bacon.
Pair with 1 slice rye toast.
Yogurt, scrambled eggs, and a breakfast wrap
• 6 oz plain low-fat yogurt topped with 1/4 cup
pomegranate seeds, 1 tablespoon sliced almonds, 2 teaspoons ground flaxseed
meal, and 1 teaspoon honey.
• Wrap 2 scrambled eggs, 1/2 cup cooked spinach, 1/3 cup
sautéed mushrooms, and 1 tablespoon goat cheese in whole grain, high fiber wrap
(like Ezekiel).
• On the run? Order a Spinach-Feta Egg Wrap from
Starbucks to go.
Morning or afternoon snack
• 1 ounce of brie with 1 cup of apple slices
• 15 blue corn chips (like Food Should Taste Good) with
1/3 cup guacamole
• 2 wholegrain crackers (like Wasa) with 1 Tbsp nutella
spread and 1/2 medium sliced barely ripe banana
• 12 oz skim latte sprinkled with cinnamon and nutmeg
• 2 dried apricots dipped in white chocolate and 8 walnut
halves
Granola bars, veggies and yogurt dip, cookies, and crackers
• 1 all-natural granola bar (like 18 Rabbits or Kashi)
• 1 1/2 cups fresh cut red bell pepper strips and
asparagus spears with cucumber-yogurt-chive dip (1/4 cup whole fat yogurt mixed
with 2 tablespoons grated cucumber and 1 teaspoon minced chives; salt to taste)
• 2 oatmeal raisin cookies (like Newman’s Own) and 1 cup
skim, low-fat or soy milk
• 12 brown rice crackers with 2 tablespoons roasted garlic
hummus
Lunch ideas
• Toss 2 cups baby spinach with 4 oz diced grilled
chicken breast, 1/2 cup sliced pears, 2 tablespoons gorgonzola cheese and 2
tablespoons chopped walnuts. Drizzle with 1 tablespoon balsamic vinaigrette.
• Open-faced turkey Reuben: 3 or 4 slices of fresh
roasted turkey with 1/4 cup sauerkraut, sliced tomato, light Russian dressing
(2 teaspoons light mayo, 1 tsp ketchup, 1/4 tsp relish) topped with 1 slice
Swiss cheese on 1 slice rye bread. Toast in a toaster oven or in the oven at 375°
until cheese is melted. Serve with 2 cups mixed greens and 1 teaspoon olive
oil, 1 teaspoon lemon juice.
Veggie couscous and lentil soup
• Toss 1/2 cup whole-wheat couscous with 3/4 cup diced
cooked beets. Mix in 1 teaspoon minced mint, 2 teaspoons chopped scallion, and
drizzle with 1 teaspoon olive oil and 1 teaspoon lemon juice.
• Make ahead! Sauté 1/2 diced yellow onion in 2 teaspoons
canola oil and add in 1 cup each of chopped tomato and yellow squash. Add 1 cup
red lentils, 1/2 teaspoon each tumeric and cumin, 1 teaspoon fresh ginger, and
2 teaspoon minced garlic. Simmer ingredients in 1 cup water and 1 cup light
coconut milk for 20 to 25 minutes. Makes 3 to 4 servings; spoon each serving
over 1/2 cup brown basmati rice.
Quiche and grilled shrimp salad
• Whisk 6 eggs seasoned with 1/3 cup grated fontina, 1/4
teaspoon salt, and pepper to taste. Sauté 1/3 cup chopped leeks and 3 small
baby potatoes (already boiled) in 1 tablespoon unsalted butter for 3-4 minutes.
Pour egg mixture over top and cook for 4 minutes until set. Place pan under the
broiler to finish for 3 to 4 minutes. Makes 3 servings.
• Toss 2 cup mixed greens with 1/2 cup steamed asparagus,
1/2 diced red bell pepper, 1/4 cup shredded carrots and 4 oz grilled shrimp.
Drizzle 2 tablespoons peanut dressing over top. (For dressing: 1 1/2
tablespoons rice wine vinegar, 1 teaspoon sesame oil, 2 teaspoons all-natural
peanut butter, 1/8 teaspoon Asian chili sauce, 1/8 teaspoon minced ginger).
Garnish with 2 teaspoons crushed peanuts and a sprinkle of sesame seeds.
Poached eggs and sushi
• Poach 2 eggs in water for 3 to 4 minutes and serve with
cold kale-sweet potato salad (2 cups finely chopped kale, lightly steamed for 1
to 2 minutes, tossed with 1/2 cup diced and roasted sweet potato, 2 teaspoon
chopped roasted almonds, 1 tablespoon grated parmesan cheese and tossed with 2
teaspoon Dijon vinaigrette). For vinaigrette: 1/2 teaspoon Dijon mustard, 1/2
teaspoon minced shallot, 2 teaspoon white wine or Champagne vinegar, 1 1/2
tablespoons extra-virgin olive oil. Season with salt and pepper to taste.
• Order 1 salmon-avocado sushi roll with brown rice. Have
with 1 cup miso soup and 1 small salad with ginger dressing.
Burrito bowl
• Eating out? Choose a burrito “bowl” from Chipotle or
Qdoba: 2 cups lettues, 1/4 cup salsa/pico de gallo, 1/2 cup black or pinto
beans, 1/2 cup grilled chicken, and 2 tablespoons shredded cheddar or Monterey
jack cheese.
Dinner ideas
• Serve 4 oz grilled salmon filet with 3/4 cup black bean
and corn salsa (1/4 cup each black beans and corn mixed with 1/4 cup diced red
and green bell pepper, 1 teaspoon diced jalapeno pepper, 2 teaspoons lime
juice, 1 teaspoon chopped cilantro, salt to taste). Serve with 8 spears grilled
asparagus.
• Rub 3 ounces flank steak with a mix of cumin, paprika,
salt and red pepper flakes. Serve with 1 cup diced sweet potato sautéed with
1/2 clove garlic, 1/4 cup sliced onion and 2 teaspoons olive oil, then cooled.
Pair with 1 1/2 cups steamed green beans.
Baked chicken and polenta
• Place a 4 oz chicken breast in small baking dish with 2
teaspoons each fresh rosemary and thyme, 1 teaspoon olive oil, 3 lemon slices,
1 tablespoon minced shallot, salt and pepper to taste. Arrange 1 1/2 cups
cremini mushrooms around chicken and bake at 375° for 30 minutes until cooked
through. Serve with 3/4 cup cooked polenta mixed with 1/4 teaspoon white
truffle oil and 2 tablespoons Parmesan cheese.
Roasted cod and potatoes
• Drizzle 4 oz cod with 1 teaspoon extra virgin olive oil
and season with salt and pepper. Roast at 450° for 10 minutes until cooked
through. In a medium saucepan, sauté 1/4 cup chopped kalamata and mixed green
olives, 1/4 cup thinly sliced shallot, and 1/4 cup orange segments with 2 tsp
olive oil for 5 to 6 minutes. Spoon mixture over cod and serve with 2 baby
potatoes, quartered and tossed with salt, pepper and 1 tsp olive oil and
roasted at 450° for 20 minutes. Pair with 2 cups kale sautéed in 1 teaspoon
olive oil and 1 tablespoon low-sodium chicken broth with 1/2 clove minced
garlic.
Eggplant pasta and a grab-and-go option
• Set oven to 400° and roast 3/4 cup diced eggplant and
3/4 cup chopped tomato with 1 Tbsp extra virgin olive oil and 1 clove minced
garlic, salt and pepper to taste for 20 to 25 minutes. Toss with 1 cup cooked
whole wheat penne and sprinkle with 2 tablespoons ricotta salata cheese (or
pecorino romano cheese).
Shrimp stir-fry
• Stir-fry 1/2 cup pre-cooked brown rice with 2 teaspoons
peanut oil, 1 clove minced garlic, 1 teaspoon minced fresh ginger, 2 teaspoons
low-sodium soy sauce, 1/2 cup diced red bell pepper, 1/2 cup green peas, and
1/2 cup diced tofu OR 2 oz peeled shrimp. Scramble 1 egg and lay over top of
mixture. Garnish with 1 tablespoon diced scallions.
• Grab a quick all-natural frozen entrée (like Kashi,
Amy’s Kitchen, or Organic Bistro). Serve with 1 1/2 cups broccoli sautéed with
1/2 teaspoons minced garlic and 1 teaspoon extra-virgin olive oil.
Evening snacks
• 1 tbsp peanut butter mixed with 1 tbsp dark chocolate
chips and divided, roll each ball in old-fashion oats, wheat germ, or ground
flaxseed meal.
• 8 oz almond milk puréed with a frozen banana and 1 tbsp
chocolate syrup
• 1/2 cup canned pumpkin purée mixed with 1 teaspoon each
agave nectar and maple syrup and sprinkled with pumpkin pie spice. Place purée
in a small ramekin and top with 2 tablespoons graham cracker crumbs and bake at
375° for 15 to 20 minutes until golden brown.
Poached pears, ice cream, and apples and caramel
• 1 peeled Bartlett pear poached in mixture of 1 cup
water, 1 cup ruby port wine, 1 tablespoon sugar, and 1 teaspoon orange zest for
20 to 25 minutes or until tender. Simmer an extra 10 minutes to reduce liquid
to a syrup.
• 1/2 cup low-fat vanilla bean ice cream drizzled with 2
teaspoons butterscotch and topped with 1 tablespoon chopped pecans.
• 1 cup apple slices topped with 2 tablespoons caramel
sauce or dip.
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