National Diagnostic Solutions
Eat Fresh (and Light!)
This plan from Jackie Newgent, RD, author of Big Green Cookbook, was created specifically for summer when farmers’ markets offer an endless variety of veggies and fruits and fussy meal prep is the last thing anybody wants to be doing. The combo of fresh and fast fare is so tasty you’ll be tempted to keep eating this way long after you’ve retired your swimsuit for the season.
During the first week’s 1,200-calorie jumpstart, choose a breakfast, an a.m. snack, a lunch, and a dinner for each day. After the first week, add an extra snack in the afternoon or evening.
Breakfast: Yogurt or Cereal
(300 calories each)
Fruit Yogurt + Nutrition Bar
• Enjoy a 6-oz fruity nonfat Greek yogurt, such as Chobani 0% Blood Orange, with one mini nutrition bar (about 110 calories), like a Kind Mini Almond Cashew + Flax (Omega-3) bar, and a small fresh peach.
Cereal with Fruit
• Combine 200 calories’ worth of whole-grain cereal made with flax or other seeds, such as 1 cup Kashi GoLean Crunch! Honey Almond Flax or 1 1/4 cups Nature’s Path Mesa Sunrise Flakes, with 3/4 cup plain light soy or fat-free milk and 1/2 cup assorted fresh berries.
Breakfast: Eggs, Sandwich, or Waffles
• Cook 1 egg plus 2 egg whites, omelet style, in 1 tsp olive oil. Top with 2 tbsp chopped fresh herbs like basil, parsley, and tarragon, and a pinch of sea salt. Serve with 1/4 cantaloupe, sliced, plus 1 piece whole-grain toast spread with 1/2-oz goat cheese.
• Have a wrap, such as Starbucks Spinach & Feta Breakfast Wrap or Cosi Roasted Veggie and Egg White Wrap.
• Top 2 whole-grain blueberry waffles, such as Van’s Organics, with 1 1/2 tsp pure maple syrup and 1 fresh nectarine, sliced.
Lunch: Sandwich or Sushi
(300 calories each)
Turkey Arugula Sandwich
• Stuff a 2-oz whole-grain baguette portion with 1 TBSP creamy horseradish sauce, 1 1/2 oz smoked turkey, and 1 1/2 cups baby arugula. Enjoy with 1 large sliced tomato sprinkled with sea salt and balsamic vinegar.
Sushi to go
• Order 1 (6-piece) vegetarian sushi roll, such as avocado with brown rice. Serve with soy sauce, wasabi, and pickled ginger to taste, plus 3/4 cup steamed edamame
Lunch: Salad Options
Confetti Mexican Salad
• Toss together 2 cups finely chopped romaine, 1 cup finely chopped red cabbage, 1/2 cup each diced yellow squash and quartered grape tomatoes, 1/3 cup finely diced or shredded fennel bulb or carrot, 1/4 cup each canned white and black beans, drained, 1 TBSP chopped fresh cilantro, 1 tsp olive oil, juice of 1/2 lime, and sea salt to taste. Serve with 8 blue corn tortilla chips and 1/4 cup salsa.
Serrano Chicken Caesar
• Toss 3 cups romaine lettuce with 2 TBSP low-cal Caesar dressing, 3 1/2 oz pre-grilled chicken breast strips, 1 minced serrano pepper, and 2 tsp sunflower seeds. Serve with 15 grapes or 1/8 honeydew melon.