Last Updated on November 7, 2022 by

Are you struggling with your weight? Are you tired of weighing more than you should? If so, then my meal diet plan is perfect for you. Diet plans usually offer temporary weight loss with a lot of restrictions. My meal diet plan is different because it focuses on eating real healthy food that tastes good too.

The key to maintaining a healthy weight is cutting down the amount of calories you consume and keeping a track of your daily intake. Many people use meal diet plans for weight loss. But that do meal diet plans work? After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Diets For Weight Loss, make sure you read this article.

Meal Diets For Weight Loss

For individuals wanting to lose weight, it can be challenging to find a suitable weight loss program since there are so many available online. However, adopting a diet rich in whole foods and limiting processed foods is a good starting point.

This article explains how to plan a meal for weight loss and includes a 7-day meal plan for people to consider. It also discusses other helpful approaches to weight loss for different groups and those with different dietary requirements.

How to plan meals for weight loss

A person should plan their meals according to their requirements. They should consider:

• how much weight they need to lose
• their activity levels
• any dietary requirements for health conditions
• any personal, cultural, or religious dietary requirements
• how much available time they have for food preparation and shopping
• their level of cooking expertise and the difficulty of recipes
• whether the meal plan needs to include other members of the household

Online resources are available that can help a person plan their meals. However, each plan’s nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.

The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.

7-day weight loss meal plans with grocery list

The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.

A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.

Day	Breakfast	Lunch	Dinner	Snacks
1	scrambled egg with spinach and tomato	tuna salad with lettuce, cucumber, and tomato	bean chili with cauliflower ‘rice’	apple slices and peanut butter
2	oatmeal with blueberries, milk, and seeds	hummus and vegetable wrap	sesame salmon, purple sprouting broccoli, and sweet potato mash	tangerine and cashew nuts
3	mashed avocado and a fried egg on a slice of rye toast	broccoli quinoa and toasted almonds	chicken stir fry and soba noodles	blueberries and coconut yogurt
4	smoothie made with protein powder, berries, and oat milk	chicken salad with lettuce and corn	roasted Mediterranean vegetables, puy lentils, and tahini dressing	whole grain rice cake with nut butter
5	buckwheat pancakes with raspberries and Greek yogurt	vegetable soup with two oatcakes	fish tacos with slaw	boiled egg with pita slices
6	apple slices with peanut butter	minted pea and feta omelet	baked sweet potato, chicken breast, greens	cocoa protein ball
7	breakfast muffin with eggs and vegetables	crispy tofu bowl	lentil Bolognese with zucchini noodles	carrot sticks and hummus

Grocery list

A weight-loss diet plan can often begin in the grocery store.

Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.

A person can consider the following tips:

• Creating a meal plan for the week ahead featuring healthy meals and basing a grocery list only on what those meals need. Then, committing to purchase only what is on the list to avoid choosing unhealthy snacks.
• Visualizing the store layout beforehand and avoiding the ice cream and candy aisles to reduce temptation.
• Reducing trips to the grocery store by stocking up on healthy items that are easy to store, such as lentils, oatmeal, quinoa, and rice.
• Ordering groceries for collection to avoid temptation when walking past the baked goods aisle.

Healthy additions to add to any grocery list include:

• canned or dried beans and lentils
• grains, such as brown rice and quinoa
• fresh and frozen fruits and vegetables
• fish and lean meats, including turkey
• eggs
• yogurt
• oatmeal

Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.

Weight loss and meal plans for vegetarians and vegans

When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.

People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:

• soy
• nuts
• beans
• whole grains

Vegan meal plan

Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.

Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.

Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.

The following provides an example of a 1-day vegan meal plan.

Breakfast	Lunch	Dinner	Snack
oatmeal with one-quarter cup of cooked rolled oats, a half cup of sliced banana, one-quarter cup of peanut butter, and soy or almond milk	grain bowl with 1 cup of quinoa and 1 cup of mixed vegetables including chick peas, Brussels sprouts, and broccoli	sweet potato tacos with avocado, onion, and tomato	hummus with carrot and celery sticks

Vegetarian meal plan

Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.

ResearchTrusted Source shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.

The below meal plan provides an example of what one day following a vegetarian diet might encompass.

Breakfast	Lunch	Dinner	Snack
2 hard-boiled eggs with a dash of hot sauce and salt	kale salad with raisins, chickpeas, walnuts, and roasted sweet potatoes	black bean burgers with avocado and roasted Brussels sprouts on the side	plain yogurt with granola

Weight loss meal plan for people with diabetes

Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.

According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.

A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.

Diabetes meal plan

For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.

It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.

Below is an example of what one day following a diabetes meal plan might entail.

Breakfast	Lunch	Dinner	Snack
2-egg omelet with vegetables (spinach, mushrooms, bell pepper, avocado), and 1 cup blueberries on the side	sandwich: 2 regular slices high fiber whole grain bread, 2 oz canned tuna in water mixed with 1 tbsp lemon juice, and 1 mashed avocado	1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey	15–20 baby carrots with 2 tbsp plain hummus

Heart-healthy weight loss and meal plan

Dietary choices can contributeTrusted Source to obesity and type 2 diabetes, which can increase person’s risk of cardiovascular disease.

A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.

Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. ResearchTrusted Source shows all of these diets can help prevent cardiovascular disease.

Below are some meal options for a heart-healthy diet.

Heart-healthy meal plan

Breakfast	Lunch	Dinner	Snack
mixed fruit parfait (cantaloupe, strawberries, blueberries, kiwi) with a side of whole grain toast	1 cup whole grain pasta with mixed vegetables (tomato, onion, kale) cooked in a skillet with 1 tbsp lemon and olive oil	2 oz serving of salmon, with a side of green beans	1 cup of mixed nuts — almonds, walnuts, and cashews

Approaches for other groups

Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.

A 2017 systematic reviewTrusted Source investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:

• a calorie-restricted diet
• physical activity advice
• an activity and behavior-change program

However, while this review looked specifically at strategies for males, these approaches work for females too.

The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.

Weight loss during pregnancy and breastfeeding

Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.

Weight loss and menopause

People going through menopause may find it more challenging to lose weight. A 2019 studyTrusted Source found that fat mass and body weight tend to increase during the menopause transition.

The study found that the women had an average fat mass increase from 1–1.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.

Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:

• vitamin D
• calcium
• vitamin K
• magnesium

How many calories to lose weight? 

According to the National Heart, Lung and Blood Institute (NHLBI)Trusted Source, to lose weight successfully and safely, people should aim to lose 1–2 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 500–1,000 calories per day.

However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.

Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.

People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a person’s metabolism.

For example, high GI foods could have detrimental effects on a person’s weight loss goals. According to a 2014 randomized controlled trialTrusted Source, these foods could cause:

• spikes in blood glucose levels and insulin levels
• cravings for high carbohydrate foods
• increased fat storage

Some examples of high GI foods include:

• sugary foods
• sugary soft drinks
• white bread
• white rice
• potatoes

In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.

A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 40–60 years found that a combined diet and exercise approach showed the best results.

What the research says

A 2018 reviewTrusted Source examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.

The same review emphasizes the importance of the following approaches for weight loss:

• avoiding added sugars
• limiting processed foods
• consuming whole grain products
• eating more fruit and vegetables

Other weight loss tips

Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:

• being aware of portion size and the ratios of different macronutrients
• including protein and fiber in every meal
• exploring new herbs and spices to add variety to meals and reducing the need for extra sugar, salt, and fat
• batch-cooking healthy meals for the freezer
• avoiding long periods without food to reduce cravings for unhealthy snacks
• maintaining hydration to reduce cravings for sugary drinks
• performing 30 minutesTrusted Source of moderate-intensity physical activity on most or all days of the week
• partnering with a diet and exercise buddy
• using weighing scales no more than once a week at a consistent time of the day

Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.

Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.

A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals.

Healthy Meal Plan For Weight Loss

THIS 5-DAY SAMPLE MEAL PLAN FOR WEIGHT LOSS IS ALL ABOUT EATING MORE, NOT LESS.

You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.

This healthy meal plan for weight loss includes all kinds of satisfying, hunger-curbing foods like Salmon with Sweet Chili Sauce, sweet potatoes, and hearty Italian-style soups.

DAY 1

Breakfast

• Oatmeal with Fresh or Frozen (No Sugar Added) FruitBy switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal.
• Tea or CoffeeIf desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (enjoy only if hungry)

• Veggie-Salsa Tortilla1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold
• 1 Navel Orange or 2 Tangerines

Lunch

• 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic VinegarFor your salads, break out of the lettuce-and-tomato box. All kinds of veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.
• Hearty Italian-Style White Bean SoupMake your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.

Mid-Afternoon Snack (enjoy only if hungry)

• 6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled ThroughoutEspecially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda
• 1 Apple

Dinner

• SaladA gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?”
• Salmon with Sweet Chili Sauce (3½ to 4 ounces)
• When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.
• Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of Chives or ScallionsContrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.

Dessert (only if hungry)

• Mixed Berries

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DAY 2

Breakfast

• Egg White OmeletEgg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.
• Hash BrownsIn a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.
• Bowl of Blueberries, Fresh or Frozen (No Sugar Added)
• Tea or Hot Cocoa, if desiredYes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).

Mid-Morning Snack (enjoy only if hungry)

• Big Handful of GrapesLike vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.Here’s a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes that strawberries come in.) Eating “big” foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you don’t want to go

Lunch

• SaladBig salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.
• Turkey SandwichSandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? That’s why it’s so important to look for low-sodium varieties of bread (a good brand is Food for Life).

Mid-Afternoon Snack (enjoy only if hungry)

• Pear
• Popcorn – air-popped or fat-free microwaveDid you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips? Be sure to eat a piece of fruit with the popcorn to help improve its satiety value!

Dinner

• Veggie Burger on a Whole-Wheat Bun with Roasted Red Bell PeppersKeep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.
• Steamed Fresh Vegetables1 or more cups (it’s hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sautéed garlic.

Dessert (only if hungry)

• Fresh Berries1 cup fresh strawberries, plain or drizzled with 1 tablespoon balsamic vinegar or Marsala wine

DAY 3

Breakfast

• Hot Whole-Grain Cereal with BlueberriesHot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.
• Tea or CoffeeIf desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Midmorning Snack (enjoy only if hungry)

• 1 Cup Diced Watermelon or Other Seasonal Fresh Fruit
• 1 Snack Bag of Baby Carrots

Lunch

• Vegetarian ChiliLook for fat-free low-sodium varieties, or make your own.
• 1 Ear of CornDid you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)

Mid-Afternoon Snack (enjoy only if hungry)

• Cottage Cheese and Fruit½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.

Dinner

• Spinach SaladA big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.
• Chicken with Cherry Tomatoes
• Brown RiceGive your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.

Dessert (only if hungry)

• Frozen Yogurt¾ cup frozen strawberry nonfat sugar-free yogurt topped with sliced fresh or frozen unsweetened strawberries

DAY 4

Breakfast

• 1 Cup Fresh Fruit
• 1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt
• ½ Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries
• Tea or CoffeeIf desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

• 1 to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as…Red Bean and Leftover Veggie SoupWhile there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health. Homemade soups are much lower in sodium – about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.Directions:
  Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsen’s Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.

Lunch

• Tuna SandwichPut together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)
• Carrot and Pineapple Salad

Mid-Afternoon Snack (only if hungry)

• Sweet PotatoEnjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.

Dinner

• Salad with Honey Mustard DressingA big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties you’ve never thought of adding to salads but actually taste delicious, like sliced fennel.Honey Mustard Salad DressingGet the Recipe »
• Curried Quinoa and TofuAh, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).Directions: Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.

Dessert (only if hungry)

• Berry MousseBlend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.

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DAY 5

Breakfast

• Orange-Vanilla OatmealThink oatmeal is boring? You haven’t tried Chef Anthony’s Orange-Vanilla Oatmeal, always a favorite among guests at Pritikin. It’s a great meal for losing weight, and starting your day.
• Tea or CoffeeIf desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

• Carrots and HummusOpen up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.

Lunch

• Tomato Cream Soup
• Butter Beans With Lemon and ScallionsButter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.1 can no-salt-added butter beans
  ½ cup chopped scallions (also known as green onions)
  Juice from half a lemon
  Red chili pepper flakes, to taste
  2 to 3 cups chopped fresh Romaine lettuce and/or baby arugulaIn a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Mid-Afternoon Snack (enjoy only if hungry)

• 1 to 2 Cups of Fresh FruitTake advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.

Dinner

• Easy Tangy SalmonSear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add ¼ teaspoon grated orange peel, 3 ounces orange juice, and ½ cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.
• Soba Noodles With Spicy CucumbersCooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.Combine in large bowl:
  2 large cucumbers, peeled, seeds removed, and sliced
  ½ tablespoon paprika
  Pinch cayenne pepper
  Pinch black peppercorns, freshly ground
  ½ cup fresh lemon juice
  Let cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.
• 1 to 2 Cups Sautéed SpinachPour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

Dessert (only if hungry)

• Fruit SmoothieSmoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries.