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5 Weeks to Your Best Body Ever: What to Eat
SHAUN CHAVIS AND SU RED-ST. JOHN December 15, 2010
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Easy-to-stick-to diet
Our 1,350-calorie-a-day diet features foods that are great at stopping that famished feeling.
Plus, you’ll get 25 grams of slimming fiber a day. Just pick one breakfast, lunch, dinner, and
snack each day. Stick to our diet and this workout plan for five weeks, and you’ll lose up to 15
pounds.
• Breakfast
• Lunch and Dinner
• Snacks
• Treats
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Best body secret: Stop hunger
"Researchers around the world say what really works is not just cutting calories but satisfying
your hunger with the right kinds of foods," says Health’s Frances Largeman-Roth, RD. In fact,
women following a low-fat diet who were allowed to fill up on all the fruit and vegetables they
wanted lost 23% more weight than women on a low-fat diet alone, a new study from the United
Kingdom reports.
Our 1,350-calorie-a-day diet features foods that are great at stopping that famished feeling.

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Breakfast
(choose one daily; 400 calories each)
Lean Green Smoothie
In a blender, combine 1 1/2 cups 1% low-fat milk, 1 chopped frozen banana, 1 cup baby
spinach, 2 tablespoons old-fashioned rolled oats, 1 tablespoon ground flaxseed, and 1
teaspoon honey. Blend until smooth, and enjoy.
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4 of 22 Getty Images
BLT Egg Sandwich
In a skillet coated with cooking spray, cook 1 whole egg and 2 slices turkey bacon. Place on a whole-grain
English mu in with 2 Romaine lettuce leaves and 2 slices tomato; serve with an orange.

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Smoked Salmon on Rye with an Apple
Spread 2 tablespoons 1/3-less-fat cream cheese on 2 pieces rye bread. Top with 1 ounce
smoked salmon and 2 tablespoons chopped fresh chives; serve with an apple.
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6 of 22 Andrew Purcell
Spinach-Potato Scramble with Parmesan
In a skillet coated with 2 teaspoons olive oil, sauté 2 cups baby spinach and 1 cup shredded potato until
golden and tender. Whisk together 1 whole egg and 2 egg whites; add to skillet. Top scramble with 2

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tablespoons grated Parmesan cheese and a sprinkle of black pepper; serve with 1/2 cup grapes.
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7 of 22 Getty Images
Toast with Marmalade-Walnut Breakfast Spread
Mix together 1/2 cup 2% low-fat cottage cheese, 2 teaspoons orange marmalade, 3 tablespoons
chopped walnuts, and a dash of cinnamon. Serve on 2 pieces of whole-grain toast.
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Breakfast on the go?
Grab one of these:
Starbucks: Protein Artisan Snack Plate
Jamba Juice: Apple Cinnamon Oatmeal
Dunkin’ Donuts: Egg White Veggie Flatbread
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Lunch and Dinner
(choose two daily; 400 calories each)
Soup and a Whole-Grain Roll
Heat 1 1/2 cups canned reduced-sodium butternut squash or lentil soup. Combine 1

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tablespoon balsamic vinegar and 1 teaspoon olive oil. Dip 1 whole-grain roll in vinaigrette;
serve with soup.
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10 of 22 Istockphoto
Smoked Salmon Sushi
Wrap 3 nori (seaweed) sheets each with 3 tablespoons cooked brown rice, 2 tablespoons shredded
cucumber, 2 tablespoons shredded carrots, 1 tablespoon diced peeled avocado, and 1/2 ounce smoked
salmon. Drizzle with lower-sodium soy sauce; serve.
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Chicken Cobb Salad
Toss 2 cups salad greens, 1/2 cup shredded carrots, 1/4 chopped peeled avocado, 1 sliced
hard-cooked egg, 2 ounces baked or skinless rotisserie chicken, and 2 tablespoons balsamic
vinaigrette.
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Wild Salmon Plate
Mix 4 ounces canned salmon with 3 tablespoons chopped celery, 1 tablespoon lemon juice, 1
tablespoon chopped fresh chives, 1 teaspoon olive oil, and 1/4 teaspoon each of dried dill and
black pepper. Serve with 10 whole-grain crackers and 1/2 cup each of cucumber slices and bell
pepper slices.

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Thai Tofu Sandwich
In a skillet coated with cooking spray, heat 1 (4-ounce) piece of tofu until golden (about 4
minutes on each side); brush with 1/2 teaspoon Sriracha (Thai chili-garlic sauce). Place tofu,
1/4 sliced peeled avocado, and 1/4 cup each of cucumber slices, shredded carrots, and fresh
cilantro on a whole-grain roll; serve sandwich.
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Steak Lettuce Wraps with Seasoned Home Fries
Preheat oven to 400°. Slice 1 small potato into fry shapes; toss with 1 teaspoon olive oil and 1
teaspoon chili powder. Roast on baking sheet until golden (about 30 minutes). Grill 1 (3-ounce)
sirloin steak until desired degree of doneness; slice into thin strips. Fill 6 Romaine lettuce
leaves with steak. Top with 1/2 cup thinly sliced red bell pepper; drizzle with 1 tablespoon
balsamic vinaigrette.
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Sweet Potato and Black Bean Tacos
Chop 1 small sweet potato into 1/2 -inch cubes. In a skillet coated with 1 teaspoon olive oil,
sauté cubes, 1 minced garlic clove, and 1/4 teaspoon cumin for 15 minutes. Add 1/2 cup
canned black beans, rinsed and drained; cook 5 more minutes. Fill 3 warm corn tortillas with
bean-and-potato mixture, 1 tablespoon salsa, and 1 tablespoon chopped fresh cilantro.
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Chicken with Greek Potatoes
Preheat oven to 400°. Coat a baking sheet and 1 (3-ounce) chicken breast with cooking spray;
bake 30 minutes or until done. Chop 1 small potato into 1-inch cubes; toss with 2 cups broccoli

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spears, 2 teaspoons olive oil, and salt and pepper to taste. Roast 30 minutes. Mix vegetables
with 2 tablespoons crumbled feta cheese and 1 tablespoon red wine vinegar; serve with
chicken.
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17 of 22 Andrew Purcell
Gnocchi with Arugula and Walnuts
Cook 3/4 cup whole-wheat potato gnocchi in boiling water for 3–4 minutes; drain. Toss with 2 teaspoons
olive oil, 1 tablespoon red wine vinegar, 2 cups fresh arugula, and 3 tablespoons chopped walnuts;
sprinkle with salt and pepper to taste
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18 of 22 Getty Images
Scallops with Spinach and Bacon Salad
In a skillet coated with 1 teaspoon olive oil, cook 6 scallops over medium-high heat until done (about 3
minutes on each side); sprinkle with salt and pepper to taste. Toss 2 1/2 cups spinach, 1/2 cup halved
cherry tomatoes, 2 slices crumbled cooked turkey bacon, and 2 tablespoons balsamic vinaigrette; top
salad with scallops.
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Lunch or dinner on the go?
Grab one of these:
Sushi: 1 spicy salmon roll and 1 cup miso soup
Salad Bar: 3 cups assorted chopped vegetables, 1 sliced hard-cooked egg, 1 cup beans, 2
tablespoons chopped nuts, and 2 tablespoons vinaigrette
Panera Bread: 1/2 Veggie Sandwich and (8-ounce) Low-Fat Black Bean Soup.
Chipotle: Black Bean Salad Bowl (lettuce, rice, black beans, tomato salsa, guacamole)
Wendy’s: Small Chili and 1/2 Baked Potato
Cosi: Mediterranean Shrimp Salad
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Snacks
(choose one daily; 150 calories each)
45 pistachios
1 cup edamame (in pods)
4 sticks celery and 11/2 tablespoons almond butter
1 cup broccoli florets or baby carrots dipped in 4 tablespoons tzatziki sauce
4 tablespoons low-fat bean dip and 8 tortilla chips
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Treats

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(choose one daily; 150 calories each)
Quick Apple Crisp
Chop 1 apple; microwave in a vented bowl for 3 minutes; top with 2 tablespoons granola.
German Chocolate Yogurt Parfait
Mix 1/2 cup plain 2% reduced-fat Greek yogurt with 2 teaspoons each of unsweetened cocoa
powder and honey; top with 2 teaspoons each chopped pecans and shredded coconut.
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22 of 22 Getty Images
Pumpkin Mousse
Mix 1/2 cup plain 2% reduced-fat Greek yogurt, 1/2 cup canned pumpkin, and 1 tablespoon honey; top
with cinnamon.
Chocolate Nut Bark
Melt 2 tablespoons semisweet chocolate chips; pour chocolate on parchment paper. Sprinkle with 1
tablespoon chopped nuts; refrigerate 10 minutes until set.