Jewelry Blog

The 7-Day Slim Down

Write By: Valentin Rosca on

 

In this article, you will find a week of menus that will super dose you with roughly 1,000 IU of vitamin D a day. Each day will also net you plenty of calcium and other nutrients that will work together synergistically to shift your body out of fat hoarding and into speed slimming. If you follow the plan as described, you will be well on your way to bringing your D stores back up to normal by week’s end—and you can expect to drop up to 7 pounds. You’ll also feel your energy levels increase, your mood lift, and maybe even your sex drive perk up. It’s just the beginning of the new you. 

 

Five Features of the Slim Down

woman-weight-loss

1. YOU’LL FOLLOW SET MENUS EACH DAY. This is an important difference between The 7-Day Slim Down and The 4-Week Slim Down. In this first week of the program, I want to make sure you are providing your body with a steady dose of D throughout the day. I also want to make sure that your total dose of D by day’s end tops the 1,000-IU mark. The only way to ensure you crest the 1,000-IU level is to design an entire day of eating for you.

2. THESE MENUS ARE CALORIE CONTROLLED AT ROUGHLY 1,400 CALORIES A DAY. Optimizing D and other slimmers will help to speed your results, but portion control is still in order. Try to avoid extracurricular calorie consumption as much as possible. I’ve worked some beverages, such as orange juice and tea, into the plan. You may drink water, coffee, and tea (black, green, or herbal) throughout the day as needed. Minimize your consumption of carbonated beverages such as sodas, diet sodas, and sparkling water, as these tend to cause bloat and discomfort. Do not include extra beverage calories that are not included on the menus. Extra lattes, mixed drinks, or soda will provide you with extra calories that have not been accounted for on the plan, slowing or stalling your results.

3. THE MENUS REPEAT. You’ll find three different daily menus that repeat once or twice throughout the week. I did this to save you money, time, and peace of mind. I know that it won’t be easy to switch from your usual way of eating to slimmer eating. To help you make that transition, I’ve included several simple, quick-and-easy, or no-cook options. I’ve tried to keep the recipes you will use as minimal as possible, too. I’ve done all of this to reduce the number of new foods for you to shop for at the grocery store and the number of new recipes for you to familiarize yourself with in the kitchen. This way, you can shop once and use the same items over and over throughout the week. You can also make several meals in bulk, using the leftovers later in the week to save time. Another benefit is that you’ll become more used to preparing these options, allowing them to become an automatic part of your dieting repertoire.

4. I’VE PICKED YOUR SNACKS FOR YOU. When you get to The 4-Week Slim Down, you’ll be able to choose your snacks from a list of options. For this initial 7 days, however, the snacks are written into each day’s choices. Again, I’ve done this to ensure you meet your total D goal for the day. 

5. YOU’LL DRINK GREEN TEA WITH MEALS AND SNACKS.  I’ve included green tea to help you speed your results even more. Note that green tea technology has dramatically improved in recent years. Many companies now make green tea that is mixed with other herbs like jasmine, cinnamon, or ginger, improving the taste. If you are starting this plan in the winter, you’ll probably prefer hot green tea. If you are starting it in the summer, then definitely try the Bottomless Ginger Mint Iced (Green) Tea. This is a delicious tea mixture and will win you over, even if you think you hate the taste of green tea. Make a huge batch, keep it handy in your fridge, and drink it throughout the day or week.

 

Frequently Asked Questions

 WHAT IF I DON’T LIKE THE MENU CHOICES ON A GIVEN DAY? It’s okay to swap one day for another. In fact, it’s perfectly okay to repeat one day for the whole week, if that idea suits you. As long as each day’s choices remain intact, you will be getting at least 1,000 IU of D by the day’s end. 

WHAT IF I CAN’T FIND SOMETHING ON A MENU? Just do the best you can. I’ve highlighted the D-rich foods. These are the most important ones to get right. Of those foods, only the mushrooms might be difficult for you to find. If you live in an area where D-rich mushrooms are not available, you have two options. You can take a vitamin D supplement to make up the difference (1,000 to 2,000 IU) or you can opt for menus that boost D with fish, eggs, and other options instead of mushrooms. 

I’M A VEGETARIAN. WHAT SHOULD I DO? You can swap tofu for any source of meat you see on any given menu.

I HATE GREEN TEA AND I’M NOT ABOUT TO CHANGE. WHAT SHOULD I DO? That’s okay. Just swap coffee or some other calorie-free caffeine source for the tea. Or just drink water.

I ALWAYS HAVE A MORNING LATTE. CAN I STILL DO THIS ON THE PLAN? Yes, you can, but have it in place of one of the suggested snacks for the day. For instance, on day one, you can swap in your latte in place of the hard-cooked egg. Make sure you choose fat-free milk for your latte and do not include extras like sweeteners, which will add unnecessary calories. Also, hold yourself to a medium, rather than a large. If you’d prefer to eat both of your snacks, here’s another option: Go for regular drip coffee and use nondairy creamer in place of milk or cream.

I DON’T SEE ANY ALCOHOL LISTED ON THE SLIM DOWN. I LOVE A GLASS OF WINE WITH DINNER. CAN I STILL DO THAT? Ideally, you’ll hold off on alcohol until you’ve finished the 7-Day Slim Down and are transitioning into the 4-Week Slim Down. Here’s why: Alcohol lowers your inhibitions and intensifies cravings. That’s the last thing you need during your first week of dieting.

That said, I’m all about options and freedom. If you absolutely feel you must have a nightly glass of wine, then count your alcoholic drink as one of your snacks for the day. For instance, on day one, you might substitute it for the cottage cheese with apple. Then make sure to hold yourself to just one 5-ounce glass, and don’t over pour. In lieu of wine, you may also have one 12-ounce beer or the Orangutans. 

 

How to Make the Most of the Slim Down

apple-on-a-diet

EAT AT HOME. Restaurant food generally contains an addictive combination of flavors (usually sweet plus salty) and ingredients that make it hard to stay in control (usually butter, salt, and sugar). It’s also hard to ensure you are getting the right foods when you order. Most restaurants, for instance, do not use D-fortified products. It’s for this reason that I recommend you follow the Slim Down menus as prescribed and make your meals at home. Keep in mind that I am only suggesting you do this for 7 days and not for the rest of your life! Once you transition to the main plan, you can go back to eating at your favorite restaurants.

WRITE DOWN WHAT YOU EAT. Keeping a food diary is particularly helpful during the first week of the plan as you adjust to this new lifestyle. When you write down what you eat, it makes it a lot harder to overdo it on your portions and to indulge in extracurricular calories, explains Sari Greaves, RD, spokesperson for the American Dietetic Association. University of Pittsburgh researchers found that dieters who take note of what they eat lose weight more quickly than dieters who don’t write it all down.

CHEW ON THIS. Seeing or smelling food can trigger a response in our brains that makes us feel hungry, even when we’ve just eaten. Override this response by serving your meal and then putting the rest away. If the rest of your family tends to eat seconds, then eat in a dining room but keep the serving bowls in the kitchen.

HIT THE REPLAY BUTTON. If you love a certain recipe, or even a whole day of meals, consider repeating it over and over and over again. The more often you make a recipe, the more it becomes ingrained and the easier it is for you to create. Repetition also helps you fill up on fewer calories, as research consistently shows that lots of variety in flavors and types of dishes tends to leave us feeling unsatisfied and craving more.

EAT ALL YOUR MEALS. Don’t skip meals or skimp on portions in an attempt to lose weight more quickly. Those tactics will only backfire. Don’t allow yourself to get overly hungry. It will reduce your resolve. Stick to the plan as written and you’ll soon start to see results.

HEAT THINGS UP. Remember capsaicin, the optional fat burner I told you about earlier. Found in hot peppers, it has been shown to speed up your metabolism, so your body wastes calories as heat. That’s why you feel hot and sweaty when you eat spicy food. Adding red pepper, jalapeños, or another hot spice to your meals will boost your weight loss. If you love spice, then use cayenne, jalapeños, and other hot spices liberally.

Seven Reasons to Start This Plan—Today

woman-weight-loss

I PROMISE: YOU are going to fall in love with this diet just as you’ve probably fallen hard for Ryan Gosling. But unlike Ryan Gosling, this diet will love you back! Here’s why. 

1. No foods are off-limits. This is not a low-anything diet. You can and will continue to consume the healthful fats that you love-including guacamole, olive oil, and whole eggs. You can also continue to savor a glass of wine at night, if that’s your pleasure. And dessert is always on the menu if you want it!

2. You get to eat carbs. Go ahead and wave good-bye to low-carb deprivation. By normalizing levels of D, you’ll be able to consume reasonable amounts of carbs and still lose weight. That’s because D helps normalize insulin levels. When you’re insulin sensitive, eating food sends glucose into your cells, satisfying you and lowering hunger hormones. But if you are not insulin sensitive (read: insulin resistant), glucose can’t enter muscle cells as easily for use as fuel. So this excess circulating glucose that can’t get inside your muscles indirectly triggers hunger hormones and you eat more, make more fat, and eventually gain weight. D keeps you insulin sensitive so hunger stays in check.

3. You won’t have to live on tiny portions.  In addition to D, The 7-Day Slim Down plan is also packed with high-volume, low-calorie foods that will fill you up on fewer calories. Plus when D plugs into receptors on fat cells, the cells secrete the hormone leptin, which travels to the brain and communicates the “we’re full, so just stop eating” message. When there’s not enough D to plug into these receptors, not as much leptin gets released and you feel hungry when you should really feel full.

4. You don’t have to do military style work-outs. Leave the pull-ups, push-ups, and pain to women who enjoy torturing their bodies. On this plan, you’ll choose from several different movement options that will fit into your day and lifestyle. But, perhaps more importantly, the eating plan works synergistically with the fitness plan. By optimizing D, you’ll be more likely to feel like moving in the first place. Low D can make you feel achy and tired, making you want to rest on the couch and blow off your workouts. 

5. You don’t have to give up your social life to get skinny. You can eat out on this plan and you can also drink wine and indulge in dessert. You’ll never feel as if you can’t go out with friends just because you are on a diet. 

6. You don’t have to be rich to afford it. On this plan, there’s no fasting, cleansing, or juicing required. It’s also not based on any magical, expensive, or hard-to-find ingredients. It’s a sensible, yet delicious diet that any woman can follow and enjoy for a lifetime.

7. Even vegetarians can try it.  I’m a vegetarian, too, and I designed this plan to be easily customized for anyone’s dietary needs. Many of the featured foods on this plan come from plants. They include orange juice, mushrooms, and tofu. Nonvegan vegetarians can also look to eggs and dairy to help them melt fat. And pescatarians can shed fat with salmon, oysters, and more. 

 

The following is a list of ingredients you’ll need for this first week. If you are on a budget, note that it’s perfectly okay to make substitutions.

PRODUCE

Apples, 2

Avocado, 1

Bananas

Bell peppers, 2

Berries, mixed, 1 cup

Broccoli florets, 2 cups

Brussels sprouts

Cantaloupe

Carrots

Cilantro, 1 bunch

Cucumbers, 3

Garlic

Ginger

Greens, mixed

Mushrooms, D-fortified,* 3 packages

Onions, 5

Orange, 1

Potatoes, baking, 2

Scallions

Snow peas, 1 cup

Strawberries, 1 large package

Tomatoes, 2 large

Tomatoes, cherry, 1 package

REFRIGERATED FOODS

Egg whites

Eggs, D-fortified*

Orange juice, D-fortified*

FROZEN FOODS

Frozen blackberries, strawberries, or raspberries

Frozen cauliflower

MEAT AND FISH

Chicken, sliced grilled, boneless, skinless breasts, 6 ounces each

Salmon, smoked, 8 ounces

Shrimp, medium, 4 ounces

Tilapia, 12 ounces

Tofu, Nasoya Tofu Plus extra firm, 8 ounces

Turkey, fat-free, ground, 2 pounds

DAIRY

Cheddar cheese, reduced-fat, shredded

Cheese, reduced-fat, sliced

Cottage cheese,* fat-free, medium container

Feta cheese, crumbed, 1 small package

Milk, fat-free, D-fortified

Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine

Sour cream, reduced-fat, small container

Whipped topping, fat-free

Yogurt, D-fortified, fat-free, 12 ounces

Yogurt, D-fortified, fat-free, vanilla 16 ounces

BREAD PRODUCTS

Thomas’s Light Multi-Grain English Muffins

Whole grain bread, fortified*

Whole grain tortilla wraps, 8 inches in diameter

Whole wheat hamburger buns

MISCELLANEOUS

Almonds, unsalted

Breakfast cereal, D-fortified*

Brown rice

Coffee, instant

Green tea

Pumpkin seeds

Walnuts

Wheat germ

Whole wheat penne, 1 box

CANNED AND JARRED FOODS

Artichoke hearts, 2 cans

Garbanzo beans, 1 can

Peppers, roasted, 1 jar

Pesto, reduced-fat

Salmon, wild, 3 cans

Salsa (optional)

PANTRY ITEMS AND SPICES

Cinnamon

Cocoa powder, unsweetened

Cornstarch

Crushed red pepper flakes

Garlic powder

Lemon juice

Lime juice

Mustard, dijon

Oil, canola

Oil, olive

Oil, sesame

Onion, minced, dried

Oregano, dried

Paprika

Parmesan cheese, grated

Parsley flakes, dried

Pepper, black

Romano cheese, grated

Salt

Soy sauce

Sugar

Vinegar, balsamic, and/or red wine vinegar

Worcestershire sauce




DAY ONE

MEAL PLAN

BREAKFAST

Cereal with Strawberries and Almonds

1 cup D-fortified cereal* (i.e., General Mills Total Wheat Flakes) with 1 cup D-fortified fat-free milk, 1 tablespoon chopped almonds, 1 cup strawberries, plus 4 ounces of calcium and D-fortified orange juice and green tea.

*Choose any cereal with 130 calories or less per 1-cup serving.

PER SERVING:

372 calories

283 IU vitamin D

1,946 mg calcium

18 g protein

72 g carbohydrates

4 g fat (<1 g saturated fat)

433 mg sodium

7 g fibre

MIDMORNING SNACK

 1 D-fortified hard-cooked egg and green tea.

PER SERVING:

70 calories

1 80 IU vitamin D

26.5 mg calcium

6 g protein

<1 g carbohydrates

4 g fat (1.2 g saturated fat)

60 mg sodium

0 g fibre

LUNCH

Salmon over Mixed Greens

 5 ounces of canned wild salmon, drained and mashed, on top of 2 cups mixed greens, 8 cherry tomatoes (halved), ½ sliced cucumber, 2 tablespoons garbanzo beans, 1 tablespoon crumbled feta cheese (optional), tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar (or red wine vinegar or 2 tablespoons reduced calorie dressing), with salt and pepper to taste.

 Green tea.

PER SERVING:

401 calories

660 IU vitamin D

521 mg calcium

40 g protein

28 g carbohydrates

14 g fat (3 g saturated fat)

993 mg sodium

6 g fibre

MIDAFTERNOON SNACK

 ½ cup fat-free or 1% reduced-fat cottage cheese (optional: sprinkle with cinnamon) with ½ sliced apple and green tea.

PER SERVING:

127 calories

0 IU vitamin D

65 mg calcium

14 g protein

17 g carbohydrates

1 g fat (<1 g saturated fat)

41 mg sodium

2 g fibre

DINNER

Penne with Mushrooms and Artichokes with Salad

 1 serving Penne with Mushrooms and Artichokes tossed with 2 ounces sliced, grilled, boneless, skinless chicken breast (optional). Serve with salad of leafy greens, sliced tomato, cucumber, 1 tablespoon chopped walnuts, with 1 tablespoon olive oil and balsamic vinegar.

PER SERVING:

492 calories

270 IU vitamin D

132 mg calcium

30 g protein

56 g carbohydrates

17 g fat (3 g saturated fat)

282 mg sodium

11 g fibre

Total Day One

1,463 CALORIES, 1,293 IU VITAMIN D, 2,691 MG CALCIUM, 108 G PROTEIN, 174 G CARBOHYDRATES, 41 G FAT (8.2 G SATURATED FAT), 1,810 MG SODIUM, 26 G FIBER.

 

DAY TWO

MEAL PLAN

BREAKFAST

Lox, Eggs, and Onions

 1 serving Lox, Eggs, and Onions with 1 slice D-fortified whole wheat (or whole grain) toast* and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine, 1 cup cantaloupe and 4 ounces D-fortified orange juice and green tea

*Choose any D-fortified, reduced-calorie whole grain or whole wheat bread with 80 calories or less per slice.

PER SERVING:

333 calories

424 IU vitamin D

368 mg calcium

18 g protein

43 g carbohydrates

10 g fat (3 g saturated fat)

448 mg sodium

4 g fibre

MIDMORNING SNACK

 ½ banana with 2 tablespoons reduced-fat sour cream and green tea.

PER SERVING:

107 calories

3 IU vitamin D

45 mg calcium

3 g protein

16 g carbohydrates

4 g fat (3 g saturated fat)

22 mg sodium

2 g fibre

LUNCH

Turkey Mushroom Burger with Sliced Peppers and Cucumber

 1 serving of Turkey Mushroom Burgers on a D-fortified whole wheat hamburger bun* (optional) and 1 ounce reduced-fat cheese (optional) plus 1 cup raw sliced peppers and 1 sliced cucumber drizzled with ½ teaspoon olive oil, 1 or 2 tablespoons red wine vinegar or fresh lemon juice, pinch of salt, and pepper and dried oregano to taste.

*Choose any D-fortified hamburger bun with 120 calories or less.

PER SERVING:

452 calories

324 IU vitamin D

366 mg calcium

43 g protein

43 g carbohydrates

12 g fat (2 g saturated fat)

817 mg sodium

8 g fibre

MIDAFTERNOON SNACK

 1 serving Chocolate Mocha Smoothie

PER SERVING:

131 calories

91 IU vitamin D

285 mg calcium

9 g protein

18 g carbohydrates

3 g fat (<1 g saturated fat)

64 mg sodium

2 g fibre

DINNER

Parmesan Tilapia with Brussels Sprouts and Baked Potato

 Preheat the oven to 350°F. Season 6 ounces tilapia with dried minced onion, dried parsley flakes, paprika, garlic powder, black pepper, and crushed red pepper flakes (optional). Top with 1 tablespoon of grated Parmesan cheese and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine. Bake for 8 to 10 minutes or until fish is opaque. Serve with 1 cup Brussels sprouts roasted with 1 teaspoon olive oil and salt and pepper to taste; and ½ plain baked potato (optional: add 1 tablespoon salsa).

PER SERVING:

366 calories

279 IU vitamin D

132 mg calcium

42 g protein

28 g carbohydrates

11 g fat (3 g saturated fat)

610 mg sodium

6 g fibre

Total Day Two

1,389 CALORIES, 1,120 IU VITAMIN D, 1,195 MG CALCIUM, 115 G PROTEIN, 148 G CARBOHYDRATES, 39 G FAT (11 G SATURATED FAT), 1,961 MG SODIUM, 20 G FIBER.

 

DAY THREE

MEAL PLAN

BREAKFAST

Berry Yogurt with Scrambled Eggs

 6 ounces D-fortified fat-free yogurt with ½ cup mixed berries topped with 1 tablespoon wheat germ plus 1 D-fortified egg and 2 egg whites scrambled in a nonstick pan, salt and pepper to taste. Serve with 1 slice D-fortified whole wheat (or whole grain) bread and 1 teaspoon D-fortified soft tub trans fat-free margarine (optional).

PER SERVING:

347 calories

257 IU vitamin D

464 mg calcium

27 g protein

41 g carbohydrates

8 g fat (2 g saturated fat)

708 mg sodium

4 g fibre

MIDMORNING SNACK

 10 unsalted almonds plus 4 ounces calcium and D-fortified orange juice and green tea.

PER SERVING:

131 calories

50 IU vitamin D

209 mg calcium

4 g protein

16 g carbohydrates

7 g fat (<1 g saturated fat)

<1 mg sodium

1 g fibre

LUNCH

Mushroom Onion Avocado Quesadilla and Salad

 Sauté 2 ounces D-fortified sliced mushrooms and ¼ cup chopped onion in 1 teaspoon oil until browned. Combine ¼ avocado and 1 teaspoon chopped cilantro and spread on ½ 8” soft tortilla wrap. Top with 4 tablespoons reduced-fat shredded Cheddar cheese and mushroom onion mixture, fold in half, and cook in a heated nonstick pan 3 to 4 minutes per side or until lightly browned. Serve with leafy greens, tomato, cucumber, 1 teaspoon toasted pumpkin seeds, 1 teaspoon olive oil, and lemon juice, salt and pepper to taste.

PER SERVING:

386 calories

267 IU vitamin D

348 mg calcium

15 g protein

30 g carbohydrates

25 g fat (7 g saturated fat)

404 mg sodium

6 g fibre

MIDAFTERNOON SNACK

 1 serving Fruit Smoothie

PER SERVING:

164 calories

103 IU vitamin D

413 mg calcium

11 g protein

27 g carbohydrates

2 g fat (1 g saturated fat)

171 mg sodium

2 g fibre

DINNER

Seared Shrimp with Stir-Fried Vegetables and Brown Rice

 1 serving Seared Shrimp with Stir-Fried Vegetables plus ¾ cup cooked brown rice and 1 orange, sliced.

PER SERVING:

448 calories

268 IU vitamin D

150 mg calcium

17 g protein

69 g carbohydrates

12 g fat (1 g saturated fat)

878 mg sodium

11 g fibre

Total Day Three

1,487 CALORIES, 944 IU VITAMIN D, 1,585 MG CALCIUM, 74 G PROTEIN, 183 G CARBOHYDRATES, 53 G FAT (12 G SATURATED FAT), 2,162 MG SODIUM, 24 G FIBER.

 

DAY FOUR

MEAL PLAN

BREAKFAST

Cereal with Strawberries and Almonds

 1 cup D-fortified cereal* (i.e., General Mills Total Wheat Flakes) with 1 cup D-fortified fat-free milk, 1 tablespoon chopped almonds, 1 cup strawberries plus 4 ounces calcium and D-fortified orange juice and green tea.

*Choose any cereal with 130 calories or less per 1-cup serving

PER SERVING:

372 calories

283 IU vitamin D

1,946 mg calcium

18 g protein

72 g carbohydrates

4 g fat (<1 g saturated fat)

433 mg sodium

7 g fibre

MIDMORNING SNACK

 1 D-fortified hard-cooked egg and green tea

PER SERVING:

70 calories

80 IU vitamin D

27 mg calcium

6 g protein

<1 g carbohydrates

4 g fat (1 g saturated fat)

60 mg sodium

0 g fibre

LUNCH

Salmon over Mixed Greens

 5 ounces canned wild salmon, drained and mashed, on top of 2 cups mixed greens, 8 cherry tomatoes (halved), ½ sliced cucumber, 2 tablespoons garbanzo beans, 1 tablespoon crumbled feta cheese (optional) tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar (or red wine vinegar or 2 tablespoons reduced-calorie dressing), and salt and pepper to taste.

 Green tea.

PER SERVING:

401 calories

660 IU vitamin D

521 mg calcium

40 g protein

28 g carbohydrates

14 g fat (3 g saturated fat)

993 mg sodium

6 g fibre

MIDAFTERNOON SNACK

 ½ cup fat-free or 1% reduced-fat cottage cheese (optional: sprinkle with cinnamon) with ½ sliced apple and green tea.

PER SERVING:

127 calories

0 IU vitamin D

65 mg calcium

14 g protein

17 g carbohydrates

1 g fat (<1 g saturated fat)

41 mg sodium

2 g fibre

DINNER

Penne with Mushrooms and Artichokes with Salad

 1 serving Penne with Mushrooms and Artichokes tossed with 2 ounces sliced, grilled, boneless, skinless chicken breast (optional) plus salad of leafy greens, sliced tomato, cucumber, 1 tablespoon chopped walnuts with 1 tablespoon olive oil and balsamic vinegar.

PER SERVING:

492 calories

270 IU vitamin D

132 mg calcium

30 g protein

56 g carbohydrates

17 g fat (3 g saturated fat)

282 mg sodium

11 g fibre

Total Day Four

1,463 CALORIES, 1,293 IU VITAMIN D, 2,691 MG CALCIUM, 108 G PROTEIN, 174 G CARBOHYDRATES, 41 G FAT (11 G SATURATED FAT), 1,810 MG SODIUM, 26 G FIBER.

 

DAY FIVE

MEAL PLAN

BREAKFAST

Lox, Eggs, and Onions

 1 serving Lox, Eggs, and Onions with 1 slice D-fortified whole wheat (or whole grain) toast* and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine, 1 cup cantaloupe, and 4 ounces D-fortified orange juice and green tea

*Choose any D-fortified reduced-calorie whole grain or whole wheat bread with 80 calories or less per slice.

PER SERVING:

333 calories

424 IU vitamin D

368 mg calcium

18 g protein

43 g carbohydrates

10 g fat (3 g saturated fat)

448 mg sodium

4 g fibre

MIDMORNING SNACK

 ½ banana with 2 tablespoons reduced-fat sour cream and green tea

PER SERVING:

107 calories

3 IU vitamin D

45 mg calcium

3 g protein

16 g carbohydrates

4 g fat (3 g saturated fat)

22 mg sodium

2 g fibre

LUNCH

Turkey Mushroom Burger with Sliced Peppers and Cucumber

 1 serving of Turkey Mushroom Burgers  on a D-fortified whole wheat hamburger bun* (optional) and 1 ounce reduced-fat cheese (optional) plus 1 cup raw sliced peppers and 1 sliced cucumber drizzled with ½ teaspoon olive oil, 1 or 2 tablespoons red wine vinegar or fresh lemon juice, pinch of salt, and pepper and dried oregano to taste.

*Choose any D-fortified hamburger bun with 120 calories or less.

PER SERVING:

452 calories

324 IU vitamin D

366 mg calcium

43 g protein

43 g carbohydrates

12 g fat (2 g saturated fat)

817 mg sodium

8 g fibre

MIDAFTERNOON SNACK

 1 serving Chocolate Mocha Smoothie

PER SERVING:

131 calories

91 IU vitamin D

285 mg calcium

9 g protein

18 g carbohydrates

3 g fat (<1 g saturated fat)

64 mg sodium

2 g fibre

DINNER

Parmesan Tilapia with Brussels Sprouts and Baked Potato

 Preheat the oven to 350°F. Season 6 ounces tilapia with dried minced onion, dried parsley flakes, paprika, garlic powder, black pepper, and crushed red pepper flakes (optional). Top with 1 tablespoon of grated Parmesan cheese and 1 teaspoon Smart Balance Light Buttery Spread or any D-fortified soft tub trans fat-free margarine. Bake for 8 to 10 minutes or until fish is opaque. Serve with 1 cup Brussels sprouts roasted with 1 teaspoon olive oil and salt and pepper to taste; and ½ plain baked potato (optional: add 1 tablespoon salsa).

PER SERVING:

366 calories

279 IU vitamin D

132 mg calcium

42 g protein

28 g carbohydrates

11 g fat (3 g saturated fat)

610 mg sodium

6 g fibre

Total Day Five

1,389 CALORIES, 1,120 IU VITAMIN D, 1,195 MG CALCIUM, 115 G PROTEIN, 148 G CARBOHYDRATES, 39 G FAT (11 G SATURATED FAT), 1,961 MG SODIUM, 20 G FIBER.

 

DAY SIX

MEAL PLAN

BREAKFAST

Berry Yogurt with Scrambled Eggs

 6 ounces D-fortified fat-free yogurt with ½ cup mixed berries topped with 1 tablespoon wheat germ plus 1 D-fortified egg and 2 egg whites scrambled in a nonstick pan, salt and pepper to taste. Serve with 1 slice D-fortified whole wheat (or whole grain) bread and 1 teaspoon D-fortified soft tub trans fat-free margarine (optional).

PER SERVING:

347 calories

257 IU vitamin D

464 mg calcium

27 g protein

41 g carbohydrates

8 g fat (2 g saturated fat)

708 mg sodium

4 g fibre

MIDMORNING SNACK

 10 unsalted almonds plus 4 ounces calcium and D-fortified orange juice and green tea.

PER SERVING:

131 calories

50 IU vitamin D

209 mg calcium

4 g protein

16 g carbohydrates

7 g fat (<1 g saturated fat)

<1 mg sodium

1 g fibre

LUNCH

Mushroom Onion Avocado Quesadilla and Salad

 Sauté 2 ounces D-fortified sliced mushrooms and ¼ cup chopped onion in 1 teaspoon oil until browned. Combine ¼ avocado and 1 teaspoon chopped cilantro and spread on ½ 8” soft tortilla wrap. Top with 4 tablespoons reduced-fat shredded Cheddar cheese and mushroom onion mixture, fold in half, and cook in a heated nonstick pan 3 to 4 minutes per side or until lightly browned. Serve with leafy greens, tomato, cucumber, 1 teaspoon toasted pumpkin seeds, 1 teaspoon olive oil, lemon juice, and salt and pepper to taste.

PER SERVING:

386 calories

267 IU vitamin D

348 mg calcium

15 g protein

30 g carbohydrates

25 g fat (7 g saturated fat)

404 mg sodium

6 g fibre

MIDAFTERNOON SNACK

 1 serving Fruit Smoothie

PER SERVING:

164 calories

103 IU vitamin D

413 mg calcium

11 g protein

27 g carbohydrates

2 g fat (1 g saturated fat)

171 mg sodium

2 g fibre

DINNER

Seared Shrimp with Stir-Fried Vegetables and Brown Rice

 1 serving Seared Shrimp with Stir-Fried Vegetables plus ¾ cup cooked brown rice and 1 orange, sliced.

PER SERVING:

448 calories

268 IU vitamin D

150 mg calcium

17 g protein

69 g carbohydrates

12 g fat (1 g saturated fat)

878 mg sodium

11 g fibre

Total Day Six

1,478 CALORIES, 944 IU VITAMIN D, 1,585 MG CALCIUM, 74 G PROTEIN, 183 G CARBOHYDRATES, 53 G FAT (12 G SATURATED FAT), 2,162 MG SODIUM, 24 G FIBER.

 

DAY SEVEN

MEAL PLAN

BREAKFAST

Cereal with Strawberries and Almonds

 1 cup D-fortified cereal* (i.e., General Mills Total Wheat Flakes) with 1 cup D-fortified fat-free milk, 1 tablespoon chopped almonds, 1 cup strawberries plus 4 ounces calcium and D-fortified orange juice and green tea.

*Choose any cereal with 130 calories or less per 1-cup serving

PER SERVING:

372 calories

283 IU vitamin D

1,946 mg calcium

18 g protein

72 g carbohydrates

4 g fat (<1 g saturated fat)

433 mg sodium

7 g fibre

MIDMORNING SNACK

 1 D-fortified hard-cooked egg and green tea.

PER SERVING:

70 calories

80 IU vitamin D

27 mg calcium

6 g protein

<1 g carbohydrates

4 g fat (1 g saturated fat)

60 mg sodium

0 g fibre

LUNCH

Salmon over Mixed Greens

 5 ounces canned wild salmon, drained and mashed, on top of 2 cups mixed greens, 8 cherry tomatoes (halved), ½ sliced cucumber, 2 tablespoons garbanzo beans, 1 tablespoon crumbled feta cheese (optional) tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar (or red wine vinegar or 2 tablespoons reduced-calorie dressing), and salt and pepper to taste.

 Green tea.

PER SERVING:

401 calories

660 IU vitamin D

521 mg calcium

40 g protein

28 g carbohydrates

14 g fat (3 g saturated fat)

993 mg sodium

6 g fibre

MIDAFTERNOON SNACK

 ½ cup fat-free or 1% reduced-fat cottage cheese (optional: sprinkle with cinnamon) with ½ sliced apple and green tea.

PER SERVING:

127 calories

0 IU vitamin D

65 mg calcium

14 g protein

17 g carbohydrates

1 g fat (<1 g saturated fat)

41 mg sodium

2 g fibre

DINNER

Penne with Mushrooms and Artichokes with Salad

 1 serving Penne with Mushrooms and Artichokes tossed with 2 ounces sliced, grilled, boneless, skinless chicken breast (optional) plus salad of leafy greens, sliced tomato, cucumber, 1 tablespoon chopped walnuts with 1 tablespoon olive oil and balsamic vinegar.

PER SERVING:

492 calories

270 IU vitamin D

132 mg calcium

30 g protein

56 g carbohydrates

17 g fat (3 g saturated fat)

282 mg sodium

11 g fibre

Total Day Seven

1,463 CALORIES, 1,293 IU VITAMIN D, 2,691 MG CALCIUM, 108 G PROTEIN, 174 G CARBOHYDRATES, 41 G FAT (8 G SATURATED FAT), 1,810 MG SODIUM, 26 G FIBER.


Older Post Newer Post


Related Blogs

Top