Fill Up to Slim Down: Feel-Full Eating Plan

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Try this feel-full eating plan


Created by Katherine Brooking, R.D. This Feel Full Eating Plan delivers about 1,600 calories each day, plus all the nutrients you need.


Day 1 Breakfast. Veggie Scramble with Toast
Whisk 1 extra-large egg and 1 tbsp water in a bowl. Season with salt and pepper. Heat 1 1/2 tsp canola oil in a medium skillet over medium-high heat.

Cook 1 cup chopped tomato, 1 cup sliced mushrooms and 2/3 cup diced green bell pepper until vegetables are tender, 3 minutes. Add egg and 6 tbsp shredded low fat cheddar; cook, stirring, until set, 2 minutes. Serve with 2 slices whole-grain toast, topped with 2 tsp fruit spread.

Lunch: Sushi Takeout
1 six-piece vegetable-and-fish sushi roll (such as a California roll), 1 cup broccoli florets sautéed in 1 1/2 tsp sesame oil with garlic, 1/2 cup salted edamame and 2 tbsp reduced-sodium soy sauce.

Snack. 12-oz skim milk latte

Dinner. Spinach Salad
Toss 4 cups fresh spinach with 1/2 cup sliced apple, 1/2 cup sliced strawberries, 1 1/2 oz lean ham and 1 oz feta. Top with 4 crushed walnut halves, 1/4 cup whole-wheat croutons and 2 tbsp reduced-fat salad dressing. Serve with 1 small whole-wheat pita. Treat. 3 Reese's Peanut Butter Cup Miniatures.

Day 2 Breakfast. Almond Butter-Banana Toast

Toast 1 slice whole-wheat bread. Top with 1 tbsp almond butter and 1 sliced medium banana. Enjoy with 1 cup skim milk.

Lunch. The BVT (Bacon, Veggie and Tomato)
Heat grill to high. Brush 2 slices eggplant, 1 Portobello mushroom cap, 1 sliced zucchini and 1 sliced red bell pepper with 1 1/2 tsp olive oil. Grill 4 to 5 minutes. Stack veggies, 1 oz part-skim mozzarella, 2 tomato slices and 4 cooked turkey bacon slices between 2 slices multigrain bread.

Snack. 1 part-skim mozzarella stick

Dinner. Beef with Asparagus
Prepare 1 cup cooked brown rice as directed on package; place 2/3 cup in a container and set aside for another day. Heat grill or grill pan to high. Coat 12 medium asparagus spears with 1 1/2 tsp olive oil and grill until tender-crisp, 5 minutes. Serve with remaining rice, 3 oz precooked lean beef brisket and 1 small multigrain roll. Treat. 6 oz red wine.

Day 3 Breakfast. Cereal and Fruity Cottage Cheese
Top 1 cup high-fiber cereal, such as Barbara's Shredded Spoonfuls, with 1/2 cup skim milk and 3 tbsp ground flaxseed (a healthy fat). Serve with 1/2 cup balled watermelon, 1/3 cup cubed honeydew, 1/3 cup cubed cantaloupe and 1/4 cup 1 percent cottage cheese.

Lunch. Hearty Tomato Vegetable Soup
Heat reduced-sodium canned tomato soup (such as Campbell's Healthy Request) using skim milk instead of water. Place 1 1/2 cups soup in a bowl, add 2 cups spinach, 3/4 cup chopped tomato, 1/3 cup chickpeas and 1/4 cup cooked corn kernels. Sprinkle with 1/4 cup grated Parmesan. Serve with 1 small multigrain roll.

Snack. 1 small whole-wheat pita and 1 cup carrot sticks dipped in 3 tbsp plain hummus

Dinner. Lemon Chicken with Black Beans
Steam 1/2 cup diced bell pepper and 1 cup sliced mushrooms for 4 minutes. Mix with 1 1/2 tbsp olive oil, 3/4 cup chopped tomato and 1/2 cup drained and rinsed canned black beans. Serve with 1 Kashi Lemon Rosemary Chicken frozen entree, prepared as directed on package.

Treat. One 16 oz (Grande) Starbucks Cinnamon Dolce Frappuccino Light

Day 4 Breakfast. Berry Smoothie
Combine 1/3 cup blueberries, 1/2 cup sliced strawberries and 1/3 cup raspberries with 4 oz lowfat plain yogurt, 1/4 cup water and 1/4 cup ice in a blender. Mix until smooth. Serve with 3 whole-wheat crackers, each topped with 1 tsp regular peanut butter.

Lunch. Tuna Melt
Mix 5 oz water-packed chunk light tuna, 1 cup diced celery, 1 cup diced cucumber, 1/2 cup grated carrots and 1 tbsp reduced-fat mayonnaise in a bowl. Toast 2 slices whole-wheat bread.

Top each piece of toast with 1 medium tomato slice, 1/2 of tuna mixture and 1/2 slice reduced-fat Swiss cheese; heat in toaster oven until cheese melts, about 2 1/2 minutes.

Snack. Chocolate Banana. Slice 1/2 banana and top with 1 tbsp chocolate syrup

Dinner. Turkey Pita with Fries
Heat oven to 450 degrees. Peel 1/2 medium sweet potato and slice into 1/4-inch strips. Place strips on baking sheet and coat with vegetable oil cooking spray. Bake 10 to 12 minutes, turning once. Coat with cooking spray.

Heat a small frying pan over medium-high heat. Cook a prepared turkey patty until cooked through, 4 minutes on each side. Stuff a 6-inch whole-wheat pita with patty, 2 tbsp hummus, 1/6 of an avocado, sliced, and 4 tbsp shredded part-skim mozzarella. Serve with fries. Treat. 24 Snyder's Snaps Pretzels.

Day 5 Breakfast. Egg Sandwich and Fruit
Whisk 1 medium egg with 6 tbsp shredded low fat cheddar. Lightly coat frying pan with vegetable oil cooking spray. Heat on low. Add egg and cook until firm, about 2 minutes. Toast a whole-wheat English muffin; spread with 1 tbsp trans-fat-free margarine spread; fill with egg-cheese mixture. Serve with 1 medium orange.

Lunch. Veggie Enchiladas with Broccoli Salad
Heat 2 Amy's Black Bean Vegetable Enchiladas according to package instructions. Mix 1 cup steamed broccoli florets, 3/4 cup chopped tomato, 3 cups mixed greens and 1/4 cup chopped onion. Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve warm enchiladas with salad.

Snack. 2 1/2 Mini Babybel Light cheese rounds and 1 cup fresh sliced strawberries

Dinner. Penne with Shrimp and Peas
Prepare 1 cup cooked whole-wheat penne. At the same time, heat a medium saute pan over high heat. Add 1 1/2 tsp olive oil, 3/4 cup chopped tomatoes and 1/4 cup cooked fresh or frozen peas. Place 7 large cooked shrimp in pan with vegetables and toss mixture with drained pasta. Sprinkle with 2 tbsp grated Parmesan. Treat. 1 Skinny Cow Mint Ice Cream Sandwich.

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