THE NEW 5-4-3-2-1 DIET PLAN!

Follow the new 5-4-3-2-1 Diet Plan for fast and easy weight loss!

This plan is an excellent way to jump-start your weight loss efforts! I created this diet as a sort of non-surgical gastric bypass, after observing my friend eat post-surgery. I was pretty sure it was going to be effective, but the results blew me away!

Use this exciting new diet at home and away. It is especially easy to use when eating out! Follow it exactly as written and YOU WILL LOSE WEIGHT; more importantly, YOU WILL BE SATISFIED!

Each of three meals per day should consist of:

5 bites of protein.

4 bites of vegetables.

3 bites of carbs, preferably whole grains.

2 bites of sweets.

1 minute between bites.

Add: One mid-morning snack, one mid-afternoon snack (yogurt or other dairy, fruit, nuts), a multivitamin, and 8 glasses of water each day.

Rules for this diet plan:

• If you do not want dessert, you can eat two additional bites of protein, vegetables, or carbs.
• If your menu items are not separated, eat 14 total bites. For example, a pasta dish would not be separated.
• One subtle way to help count bites is to move a piece of food off to the side of your plate for each bite you eat.
• Bites should be “normal”-sized and chewed well.
• Eat “mindfully.” Don’t be distracted. Savor each bite.
• Limit diet soda to one per day.
• Prepare foods in a healthy manner. Limit fats to two teaspoons of heart-healthy oils each day.
• Use food pyramid guidelines for snack portions.
• Include a minimum of 30 minutes each day of exercise.
• Choose denser foods to stay full longer.

The Weekend Diet Meal Plan

This menu allows you to eat as you wish, whether you're cooking for the family or on the go. The only rule: To keep within the 1,200 calorie daily limit, you must eat one meal from each category. Each day, you can also have one 50-calorie snack.

Breakfast

• Granola Delight: Mix 1/2 cup low-fat granola with a 6-oz. container plain low-fat yogurt and 8 dried apricot halves, chopped (290 calories)
• Triple-Berry Smoothie: In blender, place 1 package regular-flavor instant oatmeal (about 1/3 cup), 1 cup frozen mixed berries, 1/2 cup calcium-fortified orange juice, 1/2 cup fat-free milk, and 1 tsp honey; blend till smooth (300 calories)
• Whole-Grain Pancakes with peaches and raspberries (275 calories)
• Breakfast Tortilla Stack with fresh tomato salad. Serve with 6 oz. orange juice (275 calories)
• Spinach and Feta Frittata with a side of fruit salad (210 calories)

Eating out?
These menu picks from popular restaurants fit into your plan:

• Dunkin' Donuts: Egg White Turkey Sausage Flatbread sandwich (280 calories)
• Starbucks: Valentia Orange Cake (290 calories)
• Jamba Juice: Jamba Light Smoothie (any flavor, 24 oz., 290-310 calories)

Lunch

• Spinach Salad: Top 2 cups baby spinach leaves with 3 oz. cooked skinless chicken breast, sliced; 1/4 cucumber, sliced; 2 radishes, sliced; 1/3 cup cantaloupe cubes; and 2 Tbsp. pistachios. Drizzle with a mix of 1 Tbsp. lime juice, 1 tsp. raspberry vinegar, 1 tsp olive oil, 1 tsp. honey, and salt. Serve with 2 Ak-Mak Stone Ground Sesame Crackers (400 calories)
• Veggie Burger Olé: Place 1 black bean veggie burger (cooked per package instructions) on a split whole wheat mini pita with 2 Tbsp. salsa and 2 thin avocado slices. Serve with 1 cup mango chunks (fresh or frozen, thawed) and 1/2 cup plain fat-free yogurt (405 calories)
• Spicy Roast Beef Sandwich: Spread 1 Tbsp. horseradish mustard on 2 slices whole-grain bread. Top with 3 oz. lean deli-sliced roast beef, 1/4 cup watercress sprigs, and 1 plum tomato, sliced. Serve with 1 kiwi or 1 apricot, cut up, with 10 raspberries (410 calories)
• Curried Tuna Salad: Mix together 3 oz. water-packed tuna (white or light); 1/2 small red apple, chopped; 2 Tbsp. finely chopped celery; 2 Tbsp. raisins; 1 Tbsp. light mayonnaise; 1 Tbsp. plain fat-free yogurt; 1 tsp. lemon juice; and 1 tsp. curry powder. Serve over greens, with 4 Triscuits and 1 mini Babybel Light cheese (410 calories)

Eating out?
These menu picks from popular restaurants fit into your plan:

• Quiznos: Side Chopped Salad with Fat Free Balsamic Vinaigrette (135 calories) and one sandwich: Roadhouse Steak Sammie (195 calories); Cantina Chicken Sammie (205 calories)
• Panera Bread: From Your Pick Two menu (soup and salad):
  Low-Fat Vegetarian Black Bean Soup (90 calories)
  Low-Fat Vegetarian Garden Vegetable Soup (70 calories)
  1/2 Fuji Apple Chicken Salad (260 calories)
  1/2 Asian Sesame Chicken Salad (200 calories)
• Au Bon Pain: Mediterranean Chicken Salad (290 calories) with Light Olive Oil Vinaigrette (110 calories)

Dinner

• Hoisin-Glazed Salmon with Quinoa, salad with scallions, radishes, and rice vinegar (435 calories)
• Flatiron Steak with Chimichurri Sauce. Serve with 1 slice crusty whole-grain bread (425 calories)
• Grilled Shrimp Salad with barley and mango and 3 avocado slices (435 calories)
• Grilled Turkey Burger with grilled corn on the cob and tomato slices (435 calories)
• Fish Tacos with Carrot-Cilantro Slaw served with extra carrot slaw on the side (415 calories)
• Tandoori Chicken Breasts with Cucumber-Mint Raita (285 calories)
• Chili-Rubbed Pork with grilled corn: sprinkle cilantro on the corn and serve with lime wedges and tomatoes (235 calories)
• Pork Stir-Fry with a side of rice (365 calories)
• Fusilli with Shrimp and Tomatoes (485 calories)

Eating out?
These menu picks from popular restaurants fit into your plan:

• Red Lobster: Choose one starter and one entrée:
  Garden Salad with Balsamic Vinaigrette (150 calories)
  1 Cheddar Bay Biscuit (150 calories)
  Wood-Grilled or Broiled Salmon from Half Portions menu (265 calories)
  Rainbow Trout (225 calories)
• P.F. Chang's: 2 Dumplings (steamed, 132 calories), 1/2 order Cantonese Shrimp (262 calories)
  Or 1/2 order Ginger Chicken with Broccoli (424 calories)
• Domino's Pizza: 1/4 large Thin Crust pizza with grilled chicken and veggies (422 calories)
  Or 1/4 medium Pepperoni Pizza (420 calories)
• Ruby Tuesday's restaurant: Grilled Chicken (257 calories), Creamy Mashed Cauliflower (136 calories)
  Or Creole Catch with Premium Baby Greens (405 calories)

Have one snack or sip — or skip it and splurge on a small portion of a fruit dessert.

SALTY

• 1 Ak-Mak Stone Ground Sesame cracker with 1 Tbsp. mashed avocado OR 2 plain Ak-Mak crackers
• 1 1/2 Tbsp. hummus with 1/2 small red pepper, sliced, for dipping
• 1 Tbsp. soft herbed goat cheese with 1 stalk celery
• 10 baby carrots with 2 Tbsp. salsa for dipping
• 20 thin pretzels with 1 Tbsp. Dijon mustard for dipping

SWEET

• 10 mini Miss Meringue chocolate or vanilla cookies
• 7 strawberries with 2 Tbsp. Cool Whip for dipping
• 1 Breyers All Natural Pure Fruit Bar
• 14 frozen grapes
• 3/4 cup fresh raspberries

SIPS

• Blender Cappuccino
• Herbal Tea Cooler

Read more: Low Calorie Snacks - Healthy Snacks - Good Housekeeping

Dr. Oz's Fast Weight-Off Plan

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.

Read more: Dr. Oz Weight Loss Plan - Eat What You Love Diet - Good Housekeeping

Dr. Oz's Eat What You Love Diet

Pasta, steak, chocolate...America's doc explains why keeping your favorite foods on the menu is the easiest, best way to drop 10 lbs. fast — and keep it off forever

You've seen the promise before — "Eat all your favorite foods and lose weight." The skeptic in you thinks, Are you kidding me? Eating all my favorite foods is how I gained weight in the first place. But this time, it's for real. This plan features famous favorites, as well as swaps in case you prefer other indulgences.

There's a scientific reason for following a weight-loss program that doesn't involve wholesale deprivation. Dieters who restrict themselves too much—give up all or most of an entire food category, like fat or carbs — for even just three days get an irresistible yearning for the food they're not allowed to have. That's what prominent obesity researcher Janet Polivy, Ph.D., and her colleagues at the University of Toronto have found. Even anticipated deprivation — you know you're about to start a diet — can trigger the mother of all eating binges in the days beforehand. This phenomenon is so common, researchers have coined a name for it: the "Last Supper effect."

It's all about survival. "You can't stop eating. It's like holding your breath indefinitely underwater," says Mehmet Oz, M.D., host of The Dr. Oz Show and a cardiac surgeon at New York-Presbyterian Hospital/Columbia in New York City. "So your body has a very concrete set of systems that reinforce the need for you to eat."

The problem with deprivation, even of calories, "is that you violate the biology of blubber," says Dr. Oz. What happens is this: When you're trying to lose weight, your body is rarely up for it. It doesn't interpret "diet" the way you do, as a way to get healthy and fit into your bathing suit this summer. Lose just a few pounds, and your body thinks, She's starving! and swings into action. "Low-calorie diets send a panic message to the brain to relay a starvation signal to the rest of the body," says Dr. Oz. "Instead of losing the weight you wanted to, your body stores fat as a natural protective mechanism."

To make matters worse, a new study from the University of Melbourne in Australia found that when you've lost some weight, levels of your appetite-regulating hormone, leptin, drop, increasing your desire to eat everything in sight. Who hasn't been there? Apparently, very few of us. UCLA researchers found that some two-thirds of dieters gain back more than they lost within four to five years. No wonder one of the biggest risk factors for weight gain is being on a weight-loss diet.

If that's happened to you, chances are you've been trying to squeeze into a diet that doesn't fit you any better than a size 0 bikini. What you should be doing is tailoring your diet to your life and tastes, because "if a diet doesn't fit, you'll quit," says Dr. Oz.

The "Eat What You Love" plan works because it's not a diet. A diet is something you go "on" and "off." While you're on it, your fantasies revolve around the feasts you'll have when you go off it. But you won't be tempted to go off this plan, because you won't be giving up your favorite foods — you'll just be wiser about the choices you make. You won't get hungry, because you'll be consuming enough calories (1,450 a day) to override your body's starvation meter, and you'll be eating foods that contain enough fat, protein, and fiber to make you feel full longer. You'll also be satisfying your "hedonic hunger" — the need for food that gives you pleasure. That way, you won't have to "eat around" your craving, noshing on everything to avoid eating what you really want. And sometimes you should just go for that favorite food, says Dr. Oz: "You don't have to have a lot of it. A small chocolate chip cookie won't kill you. But be aware of the food — how it tastes and the comfort it brings. Otherwise, you might eat two or three or the whole bag."

Best of all, on this plan you won't have to turn into a short-order cook at home. Your spouse and kids can eat what they love, too. You can even take a break from cooking (check out choices from favorite eateries at left).

And because we've provided easy food swaps (see Smart Substitutions), you can continue the diet — and watch the pounds drop off — until you lose the weight you want to, keeping it interesting by varying the recipes and menus. Once you reach your goal, use the plan as your guide and try upping portion size slightly or adding in an extra snack or side with a meal. But keep your eye on the scale; if you gain three pounds, that's the signal to cut back.

Have one snack from each list daily. Or replace one snack with a 5-ounce glass of wine.

Savory Snacks

6 Kalamata olives and 1 Mini Babybel Light

1 c. Pacific Light Sodium Creamy Tomato soup with 5 Triscuit Minis

2/3 c. edamame in pods, steamed and sprinkled with teriyaki sauce

1 Wholly Guacamole 100-calorie snack pack with 1/2 c. sliced jicama

30 pistachios

12 Baked Tostitos Scoops Tortilla Chips 1/4 c. salsa

9 whole wheat pretzel sticks (1 oz.) with 1 Tbsp. mustard

1/4 c. hummus with 7 baby carrots

---

Sweet Treats

4 dried apricots, each topped with one walnut half

1/2 c. Sharon's Lemon Sorbet topped with 1/4 c. blueberries

1 Tall Starbucks Skinny Latte

1 large apple, pear, or banana

1 Annie's Organic Granola Bar — any flavor

Coffee with 1 Tbsp. whole milk and 1 large (1 oz.) chocolate-dipped biscotti

1 Clif Kid Zbar Crispy Rice — any flavor

1 Kozy SHack Chocolate Hazelnut Pudding cup topped with 2 strawberries, chopped

14 dark chocolate espresso beans

Next: Slimming Dine-Out Choices

Read more: Dr. Oz Weight Loss Plan - Eat What You Love Diet - Good Housekeeping

Easy Meal Plan Guide

7 days to Skinny Jeans

Let me guess… It’s 4pm and you’re sitting at your desk still recovering from a post-holiday sugar coma. Your favorite “skinny jeans” are tight. And you are trying to convince yourself you didn’t eat that many Sparkly Lemon Cookies. But you finally admit, “Maybe I did get a little boy crazy with the Gingerbread Men…” (Ha! You showed him.) Now the hunger pains set in. But you think (dramatically), “No! I’m not eating ever again!” False. Skimping on meals is not going to get you back in your skinnies any sooner. If anything, it will mess up your metabolism even more than your holiday binging. Rather, focus on eating nutritious, balanced meals and working out. It will help get your metabolism pumping and your body burning calories, which will have you back in your skinnies before you know it!

Here’s my 7 Days to Skinny Jeans Plan:

The Rules

• Commit. Keep your eyes on the prize (a.k.a. those darn skinny jeans) and if possible, enlist a partner in crime. It’s always easier when you have a buddy for support!
• Drink lots of water! At least 8-10 glasses a day.
• Pick one exercise to do every day (save one day for rest).
• Pick one meal from each category for each day.
• Pick one snack for each day. (I like to have a snack between lunch and dinner, but the timing is really up to you.)
• If possible, try to sneak in your exercise before breakfast. Otherwise, just make sure you squeeze it into your schedule. This is the important part!

Breakfast Options

• Greek yogurt topped with walnuts, a handful of berries (or sliced banana) and a light drizzle of agave nectar
• Steel cut oatmeal with 2 tablespoons of dried apricots, 2 tablespoons of slivered almonds and a splash of almond milk
• Veggie omelet with a slice of whole grain toast (Click here for my favorite omelet recipe!)
• Breakfast smoothie
• Half an avocado stuffed with cottage cheese and a side of sliced tomato
• Ezekiel toast topped with 2 sliced up hardboiled eggs served with half of a grapefruit
• Breakfast Quinoa (Make a big batch and eat it for breakfast for a few days. It’s delicious!)

Lunch & Dinner Options

• Whole-grain pita filled with chicken, arugula, sliced tomato a teaspoon of crumbled feta and a drizzle of olive oil; serve with a side of grapes
• Grilled Bruschetta Chicken with a small side salad (use a mixture of lemon, olive oil and balsamic vinegar for the dressing)
• Zucchini “Pasta” with a side of quinoa
• Two slices of cauliflower crust pizza with a side of steamed vegetables
• Sesame-Tofu Stir-Fry (Another excellent meal you can make a big batch of to last a few days.)
• Beet, Orange & Fennel Salad with a side of quinoa
• Healthy Chicken Salad served over lettuce or on a slice of whole-grain toast

Snacks

• 1 medium apple with 1 tablespoon of peanut butter
• 1 cup of red grapes and a low fat string cheese
• ¼ cup of almonds
• ½ cup of bran cereal (or Grape Nuts) with milk and a few berries
• Raw veggies with 3 generous tablespoons of hummus
• 1 hardboiled egg with a few whole-grain crackers
• Celery with a tablespoon of almond butter and a few raisins

Exercise Options

• 30 minutes of cardio (running, kickboxing, elliptical, swimming, step aerobics etc.)
• 1 hour of yoga or Pilates
• Intervals: run for 60 seconds, walk for 90 seconds (repeat 8 times)
• Circuit: 100 jumping jacks, 20 crunches, 20 squats, 10 push ups, 25 bench dips (you can do this using a chair), 60 second wall sit, 60 second plank (repeat two times)
• 1 hour hike with steady incline
• Quickie: 20 lunges, 50 jumping jacks (or swap out jumping jacks for jumping rope for 2 minutes)
• Semi-Quickie: 15 minute jog, 20 squats, 20 sit-ups

Sadly there’s no way to un-eat what you’ve already eaten over the holidays. But thankfully there is a solution: If you make a conscious effort to have healthier eating and exercise habits, your body will bounce back in no time! Be sure to follow this plan for seven days straight. It will be tough, you will be tempted and you will probably slipup a few times. Once you’re done, try to maintain this healthy lifestyle (but reduce your exercise regime to 3-4 times per week). I’ll be starting the plan tomorrow so we can all do this together.

http://www.laurenconrad.com/post/shape-up-my-7-days-to-skinny-jeans-plan

The 7 Days Diet Meal Plan

Aim to lose weight and maintain it.

Whether you are trying to lose weight or maintain your weight, you will need a doable diet plan.


How to use the 7 Days Diet Meal Plan

There are seven choices for breakfast, lunch, snacks, and dinner. You will need to select one of these seven. Make sure that you are eating a variety of different foods per meal, each day.

Tips to succeed on the 7 Days Diet Plan

Be organized

Eat at regular periods

Before lunch and dinner, drink a cup of water to which the juice of half a grapefruit is added

Do not eat in between meals (this meal plan already accounts for 3 meals and 2 snacks)

Do not eat before bedtime

Drink 80 oz of water per day to flush out toxins

Do not drink while eating.

Lose weight and keep it off without starving yourself.


The 7 Days Diet Meal Plan

Upon awakening (7 days diet meal plan)

Drink a glass of hot water to which the juice of half a lemon is
added.


Breakfast (7 days diet meal plan for breakfast)

Muesli topped with blueberries, yogurt and almond milk
Blueberry smoothie
Poached egg (poach the egg in water with 2 tbsp of
apple cider vinegar)
Baked apple or pear (bake in the toaster oven 15 min.)
Goat cheese and whole grain crackers
Cooked oats, blueberries, and honey
Pain low-fat yogurt with oatmeal, and flax seeds


AM Snack (7 days diet meal plan for a.m. snack)

Apple
1/2 c applesauce
Strawberries
Handful of sunflower seeds
Radish
Mixed berry salad
Celery sticks


Lunch (7 days diet meal plan for lunch)

Tuna or chicken salad
Veggie wrap with hummus
Salmon pita with lettuce
Vegetable salad
Guinoa salad* or leftover wild rice
Vegetable soup
Green salad with goat cheese


PM Snack (7 days diet meal plan for p.m. snack)

Pear
Handful of almonds
1 rice cake with almond butter
Vegetable sticks with hummus
Cherry tomatoes
Handful of grapes
Yellow pepper or radish


Dinner (7 days diet meal plan for dinner)

Spaghetti with tuna sauce*
Wild rice with shrimps*
Veal scaloppinii tomato sauce*
Salmon fillet
Turkey or chicken breast
Pasta shells with rapini*
Stir fried chicken or turkey


With any two vegetables below

Steamed broccoli
Steamed cauliflower
Swiss chard
Baked sweet potato
Green salad
Spinach
Green beans and pepper salad*
Mango salad*
Steamed zucchini
Butternut squash


Recipes for The 7 Days Diet Meal Plan

Rice Grapefruit Salad

3/4 c cooked wild rice
1 grape fruit peeled, diced
3/4 c cooked chicken
1/2 medium diced red pepper
1/2 medium diced green pepper
3 tbsp apple cider vinegar
mayonnaise
1/2 tsp Celtic salt
black pepper
lettuce leaves to garnish


In a bowl mix together the wild rice, grapefruit, chicken, and peppers.
In a small bowel combine mayonnaise with apple cider vinegar. Pour the
mayonnaise over the wild rice and mix. Add salt and pepper to taste. Place
lettuce leaves on a dish, ladle the rice over the leaves and enjoy it.


Spaghetti with Tuna Sauce

1 lb spelt spaghetti
1 can tuna in oil
1 chopped onion
2 tbsp capers
1 can plum tomato
1/2 tsp red pepper flakes
1/2 tsp Celtic salt
black pepper
chopped parsley
parmesan cheese
black olives, no pits

Bring a large covered pot of water to a rapid boil.

In the meantime, in a skillet sauté the onions until brown. Stir capers, tuna, and
red pepper flakes into the onions. Smash the capers with the back of a spoon.
Crush the plum tomato with your hands and add to the onion mixture. Season with
salt and pepper. Bring sauce to a simmer.

When the pasta water comes to a boil, stir in the pasta and cook until al dente.
Ladle the tuna sauce over the pasta, add the black olives, cheese, and garnish
with parsley.



Pasta Shells with Rapini

1 lb medium pasta shells
5 tbsp olive oil
4 cloves garlic sliced thin
1 tsp red pepper flakes
1/2 tsp salt
black pepper
1 large chopped rapini
fresh parmesan cheese

Bring a large covered pot of water to a rapid boil.

In the meantime, in a skillet sauté the garlic with the red pepper flakes until the
garlic is slightly browned. Add the rapini to the skillet and cover. Cook rapini until
tender.

When the pasta water comes to a boil, stir in the pasta and cook until al dente.
Ladle the cooked rapini over the pasta, add parmesan cheese, and garnish with
parsley.



Veal Scaloppini with Tomato Sauce

1 veal scaloppini
Celtic salt
black pepper
3 tbsp oil
1 tbsp apple cider vinegar
1 medium red pepper diced
2 cloves garlic sliced
1 can tomato
1/2 chopped onion
1 tsp oregano
chopped parsley

Pound the veal with a mallet. Sprinkle with salt and pepper. Heat oil in a skillet and
cook the veal. When done remove the veal.

In the same skillet sauté the onions until soft, add garlic and red pepper. Stir in
the tomatoes, salt, pepper, oregano, and apple cider vinegar. Cook for 20 minutes
Pour the tomatoes over the veal. Garnish with parsley.



Wild Rice with Shrimps

1/2 chopped onion
1 tbsp butter
1 c wild rice
5 c water
1/2 bag frozen shrimps
1/2 c frozen soy bean
coarse sea salt
1 vegetable bouillon cube
4 clove garlic sliced thin
1 tsp red pepper flakes
olive oil

In a sauce pan sauté onion in butter until brown. Add the rice and stir for two
minutes. Add the water, vegetable bouillon, salt, and soy beans. Cover the
saucepan and cook the rice until tender. Drain the rice. Keep the rice water for
cooking the shrimps.

Bring the rice water to a rapid boil and throw in the shrimps. Bring it to a second
boil, remove the shrimps.

In a skillet, sauté the garlic with the red pepper flakes until soften. Stir in the
shrimps, add salt and pepper to taste. Cook for three minutes. Remove the
shrimps and mix into the rice.



Green Bean with Red Pepper Salad

1 lb cooked green beans
1 diced red pepper
1/2 chopped onion
3 tbsp apple cider vinegar
olive oil
1/2 tsp Celtic salt
pepper
chopped parsley

In a serving bowel combine the green beans, red pepper, and onions. In a
small bowel whisk the olive oil with the apple cider vinegar. Pour it over the green
beans. Add salt and pepper to taste, garnish with parsley.


Mango Salad

1 mango peeled and cubed
1 medium green pepper cubed
1/4 red onion sliced thin
1/2 tsp ground ginger
1/4 c fresh lemon juice
Celtic salt to taste

Place mango, pepper, and onion in a bowel.

In a small bowel, whisk the lemon juice, ginger, and salt. Pour it over the
mango mixture.



Quinoa Salad

1 c quinoa
4c water
1 medium red pepper diced
1/4 chopped red onion
1 cucumber peeled, seeded, diced
1/3 c olive oil
1/3 c lemon juice
1 clove garlic
1/2 tsp sugar
Celtic salt to taste

Place quinoa in a strainer and rinse by running fresh water through it.

Place the quinoa in a pot of water, cover the pot and cook it for about 20 minutes.
Drain the quinoa and place it in a bowel. Add the red pepper, onion, and
cucumber. Whisk together olive oil, lemon juice, garlic, sugar, and salt. Pour it over
the quinoa and mix.



Whole Wheat Pasta Salad

1 lb cooked whole wheat pasta (fusilli, penne, or macaroni)
1/2 medium chopped red pepper
2 carrots sliced thin
1/2 c frozen green peas
1/3 c olive oil
3 tbsp apple cider vinegar
1/2 tsp sugar
1/2 tsp Celtic salt
black pepper
chopped parsley

Place pasta in a bowel. Add the red pepper, carrots, and green peas. Whisk
together oil, apple cider vinegar, sugar, salt and pepper. Pour it over the pasta
Garnish with parsley.


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Boot Camp Weight Loss Plan

Boot Camp Weight Loss Plan - No Carbs after 3pm Part of the Boot Camp regime is to write down what you eat & drink everyday. For Maximum Weight Loss, you should have No Carbohydrates after 3pm. Fat burning requires long periods of time with low blood sugarso eating low-carb after 3pm gives your body this needed time and optimal body chemistry. So for Extreme Weight Loss, don't eat these after 3pm: No bread No rice No potatoes No beans No corn No pasta No cereal No bananas No melons No grapes or raisins No pineapple No sugar Just eat protein and veggies after 3pm. The Boot Camp staff also suggests these for faster weight loss: Eat immediately after the Boot Camp session when your cells are most receptive to taking in fuel. Most of your meal will go to your muscles and not to your waist... If you drink caffeine, drink it before Boot Camp. Caffeine is a powerful ergogenic aid which means it will help you burn more fat work harder and have better performance overall. *Eat nuts in very small quantities before a meal to curb your appetite. *Don't drink empty calorie beverages. Get all your calories from good healthy food *Avoid Alcohol. It lowers your metabolism. *Keep a daily food log to get the best results from your efforts. When you track what and when you are eating you get a more complete profile of how your training is effected by your food intake. *Drinking Green Tea may help boost your metabolism & help to burn fat. Its also full of antioxidants. *Get lots of Sleep. Adequate makes it easier to eat right and helps your muscles recover faster Boot Camp Nutrition Priorities: *Eat Often. Every day eat 3 meals plus 3 snacks. Eating every 3-5 hours is best for your blood sugar metabolism energy levels and fat-burning. *Eat Light. Eat only enough to support your energy needs til your next meal or snack. *Eat unprocessed foods. Choose Organic Whole Foods from nature. *Eat Protein. Getting Protein at every meal will help maintain lean tissue elevate metabolism and keep hunger at bay. What to Eat - Whole Natural Foods from Nature *Veggies: Eat them raw steamed grilled roasted or otherwise without adding oil or butter. Eat Lots! *Fruits. Eat all kinds but avoid fruit juice or dried fruit because they are too calorie dense. *Lean Meats & Proteins. These will help you hang onto your lean tissue as you lose fat. Serving size is the palm of your hand. *Low-Fat or Non-Fat Dairy. If you digest dairy well its a convenient way to get some protein & nutrients. The Good Carbs: Whole Grains, Beans & Starchy Vegetables. Eat small amounts of low glycemic carbs, since every cup is about 200 calories. You need at least some carbs in your diet, since your brain uses about 450 calories per day. Nuts Seeds Healthy Fats Eat in small quantities. Research shows that people tend to lose more weight & keep it off, if they consume 1/4 cup of nuts per day. Killer Boot Camp No No's List - Foods to avoid at all cost during Boot Camp: Alcohol Bacon & Sausage (unless lean turkey) Butter Margarine & Mayonnaise Whole Milk Cream Creamy Soups Dressings ESP. Caesar Salad Dressing All Cheese unless low fat All Sweets Cookies Cakes Candy Croissants Scones & White Breads Fast Food & Fried Foods Ice Cream Milk Shakes & Frozen Yogurt ( unless fat & sugar free) Lamb & Veal Movie Theater Popcorn Pizza

The 7 Day Smart Diet Plan

To reach your weight-loss goal, repeat this 1,200-calorie-a-day plan for four weeks. Favorite meals from the plan can be swapped in and repeated. In addition, drink at least 8 glasses of water each day and take a 1,000 mg calcium supplement.

Smart Diet Plan: Day 1

Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea

Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear

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Smart Diet Plan: Day 2

Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea

Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese

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Smart Diet Plan: Day 3

Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea

Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ

Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple

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Smart Diet Plan: Day 4

Breakfast: Fruit "cobbler": Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea

Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard; 1 nectarine

Dinner: Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange

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Smart Diet Plan: Day 5

Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray. 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread

Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing

Dinner: 2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple

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Smart Diet Plan: Day 6

Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea

Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing

Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing

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Smart Diet Plan: Day 7

Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea

Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread

Dinner: Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine

Read more: The 7 Day Smart Diet Plan - Good Housekeeping

Body for LIFE Food List

Food List

Protein Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey Bacon Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley Beans (black, kidney) Corn Strawberries Melon Apple Orange Fat-free yogurt Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains What Not to Eat on Body-for-LIFE (except on your Free Day) Protein Pork bacon Deep-fried meat such as fried chicken, chicken fingers, fish sticks, Buffalo wings, etc. Hamburgers and fatty cuts of beef Hot dogs Simple Carbs Cookies Cake White rice White bread Crackers Candy French Fries Chips Doughnuts Soda Unhealthy Fats Butter Lard Mayonnaise Coconut oil Cream-based sauces Full-fat dairy products

Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Vegetable Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil