You Can Do It! Weight Loss Diet Plan (Weeks 5-8) & Workout
You Can Do It!
If weight loss is your goal, combine the Lose Weight Workout Program, part of the "You Can Do It!" makeover plan, and our super-simple diet.
"You Can Do It!" Lose Weight Workout Weeks 1-4
"You Can Do It!" Lose Weight Workout Weeks 5-8
The Diet
Each day, one meal is marked "Your Choice!" In that case, grab a (roughly) 300-calorie frozen entree or whip up one of the 20 low-calorie recipes from our online collection. Follow the days in order or feel free to mix them up. You'll consume about 1,800 calories a day and lose up to four pounds in a month — six if you skip each day's snack. Next month we'll deliver a whole new menu of waist-whittling meals for a total loss of 12 pounds.
20+ Low-Calorie Recipes
Don't miss weeks 1-4 of our Shed Stubborn Pounds Diet
Monday
Breakfast
Your choice! Pick one of our 20+ low-calorie recipes
1 lamb chop, trimmed and broiled, with 2 tbsp. mint jelly
Ginger Carrots: Place 1/4 cup water and 1 large carrot, peeled and cut into rounds, in a medium saucepan. Boil until almost tender. Add 2 teaspoons minced fresh gingerroot and 1 tablespoon orange-juice concentrate.
Parsley Pasta: 2/3 cup cooked rotini, 1 tsp. butter and 2 tbsp. chopped fresh parsley
Snacks
Peach Milkshake: Blend 1 medium peeled and pitted peach, 1/2 cup nonfat milk and 1/2 cup vanilla ice cream.
3 gingersnap cookies
Tuesday
Breakfast
Veggie Omelet: 3/4 cup egg substitute with 3/4 cup cooked vegetables. Top with 1 ounce grated low-fat cheese.
1 slice whole wheat toast with 1 tsp. jam
1 cup calcium-fortified orange juice
Lunch
Mediterranean Salad: 3 cups chopped romaine lettuce, 1/3 cup cubed cucumber, 1 chopped tomato, 4 olives, 2 ounces fat-free feta, 1/2 cup garbanzo beans, 2 tbsp. low-fat Italian dressing
1 slice French bread with 1 tsp. butter
3/4 cup cantaloupe cubes sprinkled with lemon zest
1 cup nonfat milk
1 slice French bread with 1 tsp. butter
Dinner
Your choice! Pick one of our 20+ low-calorie recipes
Plus...
1 cup steamed broccoli
3/4 cup cooked couscous (made with 1 tsp. olive oil)
Snack
Tropical Fruit Salad: Toss together 1 peeled, seeded, and chopped papaya; 1/2 cup pineapple chunks; 2 tbsp. dried cranberries; 2 tbsp. shredded coconut; 2 tbsp. lime juice; 2 tsp. candied ginger.
Wednesday
Breakfast
Best-of-Both-Worlds Cereal: 3/4 cup flaked whole-grain cereal, 1/4 cup granola, 1 cup 1 percent milk 1 cup apricot nectar
Lunch
Your choice! Pick one of our 20+ low-calorie recipes
Plus...
1 cup grapes
1 cup nonfat milk
Dinner
Black Beans on Rice: Saute 1/4 cup chopped onions and 1/4 cup chopped red pepper until tender. Add a dash of cumin and chipotle chili powder, 1 tbsp. chopped parsley, 2 tsp. canned green chilies, half a 14.5-ounce can Mexican diced tomatoes, 3/4 can drained and rinsed black beans. Cook for 15 minutes. Serve on top of 1 cup cooked brown rice and top with 1 tbsp. chopped cilantro. (Cook extra rice for Friday.)
Citrus Salad: Combine 1/2 cup grapefruit sections, 1/3 cup tangerine sections, 2 tsp. candied ginger, 1 tsp. sesame seeds.
Snack
Trail Mix: In a bowl, mix 2 tbsp. semisweet chocolate chips, 1 ounce almonds (about 15), 2 pitted dried plums.
Thursday
Breakfast
Your choice! Pick one of our 20+ low-calorie recipes
Plus...
1 cup 1 percent milk
Lunch
Salmon Salad Sandwich: 2 ounces canned salmon, 1 tbsp. low-calorie mayo with 1 tbsp. fresh dill, cucumber slices, tomato, lettuce, and 2 slices sourdough bread
Spinach Salad: 3 cups baby spinach, 2 tbsp. red onion, 1/2 pear, sliced, 2 tbsp. low-calorie Italian dressing
1 cup 1 percent milk
Dinner
Linguine with Scallops: Saute 3 ounces fresh scallops with 3 minced garlic cloves in 2 tsp. olive oil. Toss with 1 cup cooked linguini noodles, 2 tbsp. chopped parsley, salt and pepper to taste.
1 cup steamed zucchini rounds
Cucumber and Tomato Salad: one 8-inch cucumber, peeled and chopped; 1 large tomato, chopped; 1 tsp. olive oil; 1 tbsp. balsamic vinegar and 1 tbsp. fresh basil
Snack
1 cup custard made according to package directions with low-fat milk and topped with 1 tbsp. berries
Friday
Breakfast
1 toasted whole wheat English muffin topped with 1 1/2 tbsp. peanut butter and 2 tbsp. fat-free cottage cheese
1/2 cup pineapple chunks
Lunch
Your choice! Pick one of our 20+ low-calorie recipes
Plus...
Avocado Citrus Salad: 1 avocado, peeled, seeded, and cubed; 1 orange, peeled and chopped; 1 tbsp. orange juice; 1 tbsp. rice vinegar; 1 tbsp. chopped cilantro; dash of cayenne pepper.
1 cup nonfat milk
Dinner
Cajun Chicken Breast: Bake one 3-ounce skinless chicken breast rubbed with Cajun seasoning (prepare a second plain breast for tomorrow).
1 cup pea pods, steamed, topped with a pat of butter
Vegetable-Pecan Pilaf: 2/3 cup cooked brown rice (from Wednesday) mixed with 1/4 cup grated carrot, 2 tbsp. chopped scallions, 1 tbsp. chopped pecans
Snack
1/2 cup chocolate ice cream topped with 2 tbsp. chocolate syrup
