groceries

PLAN YOUR FIRST WEEK – THE EASY WAY

With these delicious suggestions, you can plan three well-balanced, reduced-calorie meals, each containing about 15g of fat a day, plus a snack. And unlike other diets, you don’t have to sacrifice flavor. Choose your faves from these healthy, tasty options.

groceries

BREAKFAST

Breakfast Burrito

Breakfast Burrito

Denver Style Potato Skillet with Turkey Ham

Denver Style Potato Skillet with Turkey Ham

Feta and Tomato Egg Scramble

Feta and Tomato Egg Scramble

Mushroom, Pepper & Onion Frittata

Mushroom, Pepper & Onion Frittata

Stuffed French Toast

Stuffed French Toast

Peanut Butter Banana Smoothie

Peanut Butter Banana Smoothie

Hearty Maple Apple Oatmeal Breakfast

Hearty Maple Apple Oatmeal Breakfast

English Muffin Breakfast Sandwich

English Muffin Breakfast Sandwich

LUNCH

Blackened Chicken Served with Seasoned Spicy Brown Rice

Blackened Chicken Served with Seasoned Spicy Brown Rice

Curried Chicken Salad Sandwich

Curried Chicken Salad Sandwich

Rosemary Pork with Brown Rice

Rosemary Pork with Brown Rice

Louisiana Style Red Beans and Rice with Italian sausage

Louisiana Style Red Beans and Rice with Italian Sausage

Chunky Ham and Potato soup with Crackers

Chunky Ham and Potato Soup with Crackers

Beef and Noodles Casserole Served with Crackers

Beef and Noodles Casserole Served with Crackers

Lime and Shrimp Salad

Lime and Shrimp Salad

Chicken Quesadilla

Chicken Quesadilla

DINNER

Chicken Pineapple Kabob

Chicken Pineapple Kabob

Pork Fried Rice with Asian Blend Vegetables

Pork Fried Rice with Asian Blend Vegetables

Curry Beef & Vegetables with Brown Rice & Baby Carrots

Curry Beef & Vegetables with Brown Rice & Baby Carrots

BBQ Chicken Breast with Roasted Red Potatoes and Sweet Corn

BBQ Chicken Breast with Roasted Red Potatoes and Sweet Corn

Spinach and Ricotta Manicotti

Spinach and Ricotta Manicotti

Mediterranean Cod

Mediterranean Cod

Szechwan Beef Stir Fry

Szechwan Beef Stir Fry

Herbed Salmon with Citrus Sauce

Herbed Salmon with Citrus Sauce

SNACKS

Yogurt with Blueberries and Almonds

Yogurt with Blueberries and Almonds

Turkey Lettuce Wrap

Turkey Lettuce Wrap

Raspberry Yogurt Smoothie

Raspberry Yogurt Smoothie

Pita Wedges with Hummus

Pita Wedges with Hummus

Fresh Apple with Peanut Butter

Fresh Apple with Peanut Butter

Crackers and Cream Cheese

Crackers and Cream Cheese

Berry Medley

Berry Medley

Ham-Wrapped Melon Balls

Ham-Wrapped Melon Balls

ACTIVITIES

Hitting the gym and training for a marathon aren’t the only ways to burn calories. Taking a stroll is exercise. And so is gardening. Just focus on the physical activities you enjoy and you can reap the calorie-burning benefits. Before you start a new exercise program, you should check with your doctor.

Sneakers
Hardwork

Do yard work or gardening

Music

Turn up the music and dance

cycle

Play with the kids

Hike

Hit the hiking trail

Walk

Take a brisk walk

Swim

Go for a swim, bike ride or jog

House

Clean the house

Steps

Use stairs instead of the elevator

QUICK TIPS 

Try these quick, healthy weight loss tips to help you stay on track.

Try spices instead of oils & salt to add flavor

Try skim milk instead of whole milk

Try pretzels instead of potato chips

Set exercise goals

Focus on activities you really enjoy 

Take the stairs instead of the elevator

Park further away from the entrance

Turn physical activities into social activities