It's easy! Each day, pick your favorite breakfast, lunch, and dinner from the 21 options we've given you, plus two yummy snacks.
No time to cook? We've included plenty of healthy takeout and restaurant options from your favorite chains. Eating right has never been so easy or so delicious!
For the best results during your makeover, pair this eating plan with the 4-Week All-Over Makeover Workout
1 egg plus 2 egg whites
1 teaspoon vanilla extract
2 pieces whole-grain bread
1/2 medium apple, sliced
Dash each of cinnamon and nutmeg
Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.
1 medium pear, diced
2 teaspoons honey
1 packet instant plain oatmeal
1 tablespoon almonds, chopped
Make it: Microwave pear and honey until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and honey. Sprinkle with almonds.
2 frozen low-fat whole-grain waffles
1/2 banana, thinly sliced
2 tablespoons pecans, chopped
Make it: Toast waffles and top with bananas and pecans.
1 cup whole-grain oat cereal
1 cup skim milk
1 cup blueberries
1 egg plus 2 egg whites
2 tablespoons canned green chilies, diced
2 tablespoons cheddar cheese
1 whole wheat tortilla, heated
1/2 grapefruit
Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.
From Jamba Juice: 16-ounce Protein Berry Pizzazz
OR...
From Denny's: Veggie Omelet (made with Egg Beaters) and English muffin
2 cups romaine lettuce
2 tablespoons crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole wheat pita, chopped
2 tablespoons low-fat vinaigrette
Make it: Combine all salad ingredients in a bowl and toss thoroughly.
6 ounces low-fat cottage cheese
1 garlic clove, minced
2 tablespoons chopped fresh chives
1 whole-grain bagel
4 slices tomato
1 orange
Dash of salt and pepper
Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.
1 vegetarian burger
1 whole wheat bun
1 tablespoon BBQ sauce
1/4 avocado, thinly sliced
1/4 cup bean spouts
4 ounces pineapple cup, in its own juice
Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.
3 ounces light tuna, drained
2 tablespoons fresh parsley, chopped
1/2 lemon, juiced
1 tablespoon olive oil
1/2 cup diced tomatoes
Dash of salt and pepper
2 whole-grain tortillas
1/2 cup baby spinach
Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.
Lean Cuisine Chicken Club Panini
1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)
Make it: Microwave panini and vegetables according to package directions.
From Subway: 6'-inch roast beef sandwich with pepper Jack cheese
1 sliced apple
OR...
From Au Bon Pain: Thai Chicken Salad with 3 tablespoons Thai Peanut Dressing
1 cup chopped zucchini
1/2 cup canned black beans, rinsed and drained
2 teaspoons olive oil
1 teaspoon cumin
2 whole wheat tortillas
1/4 cup shredded cheddar cheese
2 tablespoons salsa
Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.
1 1/2 cups vegetarian chili
2 tablespoons chopped scallions
8 tortilla chips, broken
2 tablespoons shredded cheddar cheese
2 cups mixed greens
1 tablespoon low-fat Italian salad dressing
Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.
3/4 up whole wheat penne
1/4 cup canned white beans, rinsed and drained
1 1/2 cups cherry tomatoes, halved
1 tablespoon olive oil
1/4 cup fresh basil, chopped
1 garlic clove, minced
2 tablespoons grated Parmesan cheese
Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients; warm for 5 minutes. Top with Parmesan.
3 cups baby spinach
2 teaspoons olive oil
1 garlic clove, minced
1 whole-grain flatbread
4 ounces rotisserie chicken, chopped (no skin)
1 ounce goat cheese, crumbled
Make it: Saute spinach, oil and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.
1 cup cooked brown rice
1 tablespoon sesame oil
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
1 tablespoon grated ginger
3 ounces precooked shrimp
2 cups chopped bok choy
Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.
At Macaroni Grill: 1/2 BBQ chicken pizza
Side of grilled asparagus
OR...
At Lone Star Steakhouse: 1/2 Delmonico steak
Side of steamed vegetables
Whether you want something salty or sweet, these treats will satisfy your every craving. Pick two each day.