Cereal – 1 cup Oatmeal (or 1 cup of a similar hot cereal) Lunch Sandwich – grilled Tyson’s Lemon Herb chicken breast (4 ounces) between two slices of whole wheat bread or other whole grain bread; add 1 tablespoon of nonfat mayonnaise, 1 teaspoon of Dijon mustard, two slices of tomato, and chopped lettuce. Snack 1 Snack -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chilean Sea Bass – Use CyberDiet’s Chilean Sea Bass recipe (or 4 ounces of any fish suitable for grilling – tuna, swordfish, halibut, etc.) Total 1227 calories (Including one 100 calorie snack) |
Spinach & Sun-dried Tomato Frittata – Use CyberDiet’s Spinach and Sun-dried tomato Frittata recipe. Lunch Soup – 1 cup of Healthy Choice Garden Vegetable soup (or substitute any lowfat, 100 calorie per cup soup) Snack 1 Snack -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Stir Fry – Heat 1/2 teaspoon of vegetable oil in a large nonstick wok or skillet. Stir-fry 1/2 skinless, boneless chicken breast sliced into thin strips (4-5 minutes, stirring constantly), add 1/4 cup sliced onions, 1.5 cups of mixed vegetables (broccoli and cauliflower flowerettes, snow peas, carrots, bean sprouts). Cook until crisp-tender (about 2 minutes). Prepare and add 1 serving of Schilling’s (Lawry’s or similar brand or create your own) Stir-Fry Seasoning Blend. Cook 1 minute. Serve over cooked rice. Total 1209 calories (including one 100 calorie snack) |
Buckwheat Pancakes – Prepare recipe for 1/2 cup dry Kruzteaz’s Lowfat Buckwheat Pancake Mix, and top with fresh or frozen bluberries and nonfat vanilla yogurt. Lunch Baked Potato with Chili – Bake a medium-sized potato until done, slice open and top with 5 ounces of Health Valley’s Fat Free Chili with black beans. Snack 1 Snack – Make a selection from our list of 100 calorie (approximately) snack foods Dinner Garden Penne Pasta – Use CyberDiet’s recipe for Garden Penne Pasta or create your own pasta and vegetable dish using: 1 cup of cooked pasta, 1.5 cups of cooked vegetables and 1 cup of a lowfat marinara sauce (about 100 calories per cup). Total 1234 calories (including one 100 calorie snack) |
Bagel -1 small bagel (3 ounces), toasted and spread with 2 tablespoons lowfat cream cheese Lunch Rice and Bean Burrito – 1 8-inch flour tortilla stuffed with 1/3 cup cooked rice, 1/3 cup nonfat refried beans, shredded lettuce, chopped tomato and onion. Topped with 2 tablespoons of salsa. Dinner Beef Broccoli Bejing – Prepare Healthy Choice’s Classic Entree Beef Broccoli Bejing. Total 1183 Calories |
Cereal – 1 1/2 cups of Wheaties (or similar cold cereal) with 1/2 cup of nonfat milk. Lunch Caesar salad with Tuna – 3 cups of Dole’s Complete Salad, Caesar Salad with Garlic Croutons and Fat Free dressing, tossed with 3 ounces light tuna (packed in water) Snack 2 Snacks -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Ravioli – Cook 3 ounces of HomeMaid’s Ravioli seasoned with chicken, just until done. Heat 1/2 cup of Classico’s Roasted Garlic Pasta Sauce (or 1/2 cup of your favorite marinara sauce) and combine with the ravioli. Total 1220 Calories (including two 100 calorie snack) |
Egg – 1 whole egg, poached. Lunch Cottage Cheese & Veggies – Spoon 4 ounces of 1% fat cottage cheese on a plate, and top with 1 small carrot sliced into sticks, 1/2 of a small red or green pepper sliced, and 3 cherry tomatoes. Snack 1 Snack Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Fajitas – Use CyberDiet’s Chicken Fajitas recipe or create your own fajita using: 1/2 skinless, boneless chicken breast sliced into thin strips, sliced onion, and green and red bell peppers. Cook ingredients in a nonstick skillet, lightly sprayed with vegetable oil. Prepare and add 1 serving of Lawry’s (or similar brand) Spices and Seasonings for Fajitas. Add cooked ingredients to a warm 8″ flour tortilla; top with chopped tomato and lettuce, 2 tablespoons of salsa and 2 tablespoons of nonfat sour cream. Roll up tortilla to enclose filling. Serve with rice. Total 1221 Calories (including one 100 calorie snack) |
Muffin -1 muffin from CyberDiet’s Lemon Blueberry Oatmeal Muffin recipe. Lunch Macaroni & Cheese- 1/2 cup of prepared Fantastic Food’s Cheddar Cheese Pasta side dish. Snack 2 Snacks – Make a selection from our list of 100 calorie (approximately) snack foods Dinner Albacore BBQ- Use CyberDiet’s Albacore BBQ recipe. Serve with 2/3 cup of frozen mixed vegetables. Total 1260 Calories (including two 100 calorie snack) |
HOT – 7 Day Diet Resources:
1. The 7-day Diet Plan |
2. The 7-Day Color Diet |
3. The Carbohydrate Addict’s 7-Day Plan |
4. The 7-Day Hay Diet Plan |
5. 7-Day Detox Diet Plan |