Weight Loss Plan

Dijukno now is a great time to start preparing for your 2012 outdoor enjoyment?  You can follow this free plan
on Glamour.com  "Body By Glamour."

Quick-start Meals and Snacks

Healthy Recipes

This Week’s Food Goal

My Food Journal

Healthy Meals and Low-Calorie Snacks

Thirty breakfast, lunch, dinner, snack and treat options from nutritionist Rachel Beller, R.D., founder of the Beller Nutritional Institute in Beverly Hills. These yummy eats will help you lose weight and get healthier—fast.

BREAKFAST

Add a serving of fruit (1 apple, orange, peach, banana, etc. or 1/2 cup cubed fruit or 1 cup berries) to any of the following breakfast options.

6 oz. nonfat yogurt (preferably Greek style) topped with 3/4 cup Fiber One or a serving of other high-fiber cereal and a sprinkle of cinnamon.

Breakfast wrap

Fiber-rich banana pancakes

Whole-wheat French toast

Fast-food fruit-and-yogurt parfait—replace the granola with a 3/4 cup serving of your own high-fiber cereal

1 cup of oatmeal—or Starbucks “Perfect Oatmeal”—topped with 1/2 banana, 4 tbsp. of wheat bran and cinnamon

http://www.glamour.com/bbg/2011/healthy-meals-and-low-calorie-snacks

LUNCHES AND DINNERS

Add sautéed spinach or a bowl of tomato or egg drop soup to any of the following dinner options.

Spinach salad with tuna fish and 2 whole-grain crispbreads

Turkey wrap on whole-wheat tortilla

Any fast-food salad with grilled chicken (skip extras like crispy noodle or croutons) and low-fat dressing; plus 2 whole-grain crispbreads or a piece of whole-wheat toast

Roasted tomato basil soup and half a salmon-salad sandwich

Teriyaki stir-fry with noodles

Spicy chicken skewers with roasted veggies

Garlic shrimp and cabbage stir-fry

Egg frittata with veggies and cheese plus a slice of whole-wheat toast or 2 whole-grain crispbreads

Hearty turkey meatball soup with a slice of whole-wheat toast or 2 whole-grain crispbreads

Turkey burger and green bean “fries”

Chicken meatballs with whole-wheat pasta and steamed broccoli

Grilled salmon with creamy cauliflower puree

http://www.glamour.com/bbg/2010/healthy-meals-and-low-calorie-snacks?currentPage=2

LOW-CALORIE SNACKS

Have one or two snacks a day—each snack should be 150 calories or less.

Homemade frozen yogurt with berries

2 to 4 whole-grain crispbread crackers and a wedge of Laughing Cow Light Swiss cheese

4 tbsp. walnuts and cranberries—or other nuts-and-fruit mix

1/2 cup low-fat cottage cheese and an orange or other fruit

apple and string cheese

http://www.glamour.com/bbg/2010/healthy-meals-and-low-calorie-snacks?currentPage=3

TREATS

Have one treat a day—treats should be 120 calories or less.

3 cups unbuttered microwave-popped popcorn

5 oz. glass of wine

See’s Candies Chocolate Lollypop

1 oz. dark chocolate or four dark-chocolate Hershey’s Kisses

Any frozen ice cream, fudge or fruit bar that doesn’t exceed 120 calories

Glenny’s brand or Vita brand premade brownies

2 crispbread crackers with 1 to 2 tbsp. apple butter or low-sugar preserves

http://www.glamour.com/bbg/2010/healthy-meals-and-low-calorie-snacks?currentPage=4

Special Fitness Considerations For Women