Dr. Oz's Fast Weight-Off Plan
This is it: the diet that offers lots of favorites while holding the line on calories (300 for breakfast, 400 for lunch, 500 for dinner, and 125 for each of two snacks). Portions here are for one; dinner recipes serve four. (We also suggest a daily calcium (500 mg) and Vitamin D (1,000 IU) supplement.)
DAY 1
Breakfast: Muffin & Yogurt
Cranberry-Lemon Muffin; 1 c. nonfat plain Greek yogurt with 10 grapes, halved.
Lunch: California Wrap
Mash ½ avocado and spread on one medium whole wheat tortilla; layer on 2 oz. deli turkey breast, 1 roasted red pepper, and salad greens. Sprinkle with 1 tsp. balsamic vinegar, and roll tightly. Dessert 1 small tangerine.
Dinner: Chipotle-Orange-Glazed Salmon
Serve with 1 c. steamed green beans tossed with 2 tsp. toasted, chopped almonds and 1 tsp. light butter.
DAY 2
Breakfast: Grab & Go Fruity Muesli Bowl
Mix together 6 oz. nonfat plain Greek yogurt, ¼ c. unsweetened muesli, and 1 small apple, chopped.
Lunch: Greek-Style Lentil Soup
Heat 1 can Amy's Light in Sodium Lentil Soup with 1 tsp. lemon juice and a pinch of dill. Top with ½ Tbsp. crumbled feta cheese. Serve with 2 Ak-Mak crackers.
Dinner: Warm Chicken-Orzo Salad
Serve with 2 c. mixed greens drizzled with a mixture of 2 tsp. balsamic vinegar and 1 tsp. olive oil.
DAY 3
Breakfast: Cheesy Scramble
Scramble 2 eggs with 2 Tbsp. fat-free milk and 2 Tbsp. shredded cheese. Have 1 slice whole wheat toast with 1 tsp. light butter.
Lunch: New Wave Nut Butter Sandwich
Spread 1 slice whole wheat bread with 1½ Tbsp. almond or peanut butter. Layer with ⅓ c. raspberries and cover with second bread slice. Dessert Iced chai latte made with ⅓ c. fat-free milk; 2 squares of a Dove 71% Cacao Dark Chocolate Bar.
Dinner: Pasta Primavera
DAY 4
Breakfast: Mixed Cold Cereal
1 c. Whole Grain Total topped with 2 Tbsp. unsweetened muesli, ½ c. blueberries, and 6 oz. fat-free milk.
Lunch: Asian Salad
Top 3 c. baby spinach with 2 oz. chicken breast, diced; ¼ avocado, diced; 1 tangerine, segmented; and 2 scallions, sliced. Drizzle with a mixture of 1½ Tbsp. seasoned rice vinegar, 1 tsp. olive oil, and 1 tsp. sesame oil. Serve with 15 Triscuit Minis.
Dinner: Pepper-Crusted Steak with Roasted Veggies
Appetizer 4 extra-large steamed shrimp with 1 Tbsp. cocktail sauce.
DAY 5
Breakfast: Power Waffles
2 Van's Power Grains Waffles topped with ½ c. nonfat plain Greek yogurt and ½ c. sliced strawberries; drizzle with 1½ tsp. maple syrup.
Lunch: Microwave Meal
1 Healthy Choice 100% Natural Tortellini Primavera Parmesan. Top with 1½ Tbsp. pine nuts, 1 tsp. grated Parmesan cheese. Salad 1½ c. greens; 5 grape tomatoes. Dress with 1 tsp. olive oil, 2 tsp. balsamic vinegar, 1 tsp. grated Parmesan cheese.
Dinner: Five-Spice Pork with Gingered Vegetables
Dessert ½ mango, chopped, and ⅓ c. blueberries tossed with 1½ tsp. honey and a squeeze of lime.
Smart Substitutions
Love means never having to eat a food you dislike — and choosing items you like more often.
You hate fish: Swap chicken into our Chipotle-Orange-Glazed Salmon recipe. But to get the omega-3 fatty acids abundant in fish, consider taking a daily supplement (500 IU of EPA and DHA).
You want pasta: There's spaghetti primavera on the menu — plus recipes for three additional pasta entrees. Pay attention to portions and use whole-grain pasta; it has more fiber, so you'll feel satisfied with a smaller serving.
You enjoy wine: You can have a glass if you swap it for one snack. Stop after one 5-ounce drink, for calorie and health reasons.
You need sweets: You can substitute a dessert for one snack the same day (or both snacks if you choose the parfait). Dr. Oz advises having dessert a couple of hours after your meal.
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