Wednesday, November 9, 2011

Weight Loss Plan

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


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


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


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


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


  1. Than you so much for sharing your weight loss plan. Looks great! Will surely try this one.

    Weight Loss Motivation

  2. Great thoughts you got there, believe I may possibly try just some of it throughout my daily life.

    Best Weight Loss Programs


Your comments or suggestions for future Dijukno blogs are greatly appreciated.