Our Easy, Eat-to-Lose Diet

Check out our weeklong menu plan to lose those extra pounds.

Our Easy, Eat-to-Lose Diet

This year's walking challenge is designed to help you drop unwanted pounds. Be sure to enter your starting weight when you log in.

Join our walking challenge now!

This way you can easily keep track of your individual pounds lost — and in three months we can celebrate how many combined pounds we've all taken off! While the walking plan is built to burn more and more calories as the weeks progress, following a healthy diet at the same time will melt the weight away even faster. So check out our weeklong menu plan below. In keeping with healthy guidelines, the daily menus each contain less than 30 percent of calories from fat and around 1,500 total calories.

Monday

BREAKFAST

  • 1 cup whole-grain cereal
  • 1 cup 1% milk
  • 1 cup sliced strawberries

LUNCH

  • 2 ounces Swiss cheese on 2 slices light wheat bread with tomato slice, mustard, lettuce
  • 1 orange

DINNER

Chicken Caesar Salad

SNACKS

  • 1/4 cup raisins
  • 5 Hershey's Kisses

Tuesday

BREAKFAST

  • 2 cups fruit salad
  • 2 tablespoons chopped walnuts
  • 1 cup low-fat plain yogurt

LUNCH

  • 1 cup low-sodium split pea soup
  • 4 saltine crackers
  • 10 baby carrots
  • 2 canned peach halves

DINNER

Flaky Chicken Potpie

SNACKS

  • 3 cups light popcorn
  • 15 grapes and 1 cup 1% milk

Wednesday

BREAKFAST

  • 1 cup low-fat vanilla yogurt
  • 1/2 banana
  • 1/4 cup low-fat granola
  • 1/2 cup strawberries

LUNCH

  • 2 slices light bread
  • 1 ounce ham
  • 1 ounce cheese
  • 1 tablespoon fat-free dressing
  • 10 baby carrots
  • 1 apple

DINNER

Oriental Grilled Beef Salad

SNACKS

  • 1 cup fruit juice with 5 Triscuits
  • 1 apple and 1 1/2 ounces reduced-fat cheddar cheese

Thursday

BREAKFAST

  • 1 cup oatmeal prepared with 2 teaspoons sugar and 2 tablespoons chopped walnuts
  • 1/2 banana

LUNCH

  • 1/2 cup egg salad made with 1 tablespoon light mayonnaise
  • 2 slices light bread
  • 2 cups greens
  • 2 tablespoons fat-free dressing

DINNER

Vegetable Fajitas

SNACKS

  • 1 reduced-fat ice cream sandwich
  • 1 ounce baked tortilla chips and 1/2 cup salsa

Friday

BREAKFAST

  • 1 cup Raisin Bran cereal
  • 1 cup 1% milk
  • 1/2 cup orange juice
  • 1 cup cubed honeydew melon

LUNCH

  • 1 regular fast-food cheeseburger
  • 2 cups tossed green salad
  • 2 tablespoons fat-free dressing

DINNER

Coconut Shrimp and Vegetables

SNACKS

  • 1/2 cup reduced-fat chocolate pudding and 1/4 cup raspberries
  • 1 apple and 1 1/2 ounces reduced-fat Swiss cheese

Saturday

BREAKFAST

  • 1 frozen oat-bran waffle
  • 1 tablespoon maple syrup
  • 1/2 cup blueberries
  • 1/4 cup yogurt
  • 1 cup 1% milk

LUNCH

  • 1 1/2 cups chicken noodle soup
  • 1 slice rye bread
  • 1/2 cup 3-bean salad over 2 cups spinach leaves
  • 1 plum

DINNER

Tamale Casserole

SNACKS

  • 1/2 cup low-fat rice pudding
  • 2 plums and 1 small ginger-snap cookie

Sunday

BREAKFAST

  • 1/2 cup orange juice
  • 1 scrambled egg
  • 1/2 cup hash brown potatoes
  • 1 slice light wheat toast
  • 1 teaspoon jam

LUNCH

  • Chef salad made with
  • 3 cups greens
  • 3 ounces ham
  • 1 ounce light cheese
  • 2 tablespoons fat-free dressing

DINNER

Basque-Style Fish Bake

SNACKS

  • 1/2 matzo board and 1⁄4 cup 2% cottage cheese
  • 18 mini rice cakes

Copyright © 2008. Used with permission from the June 2008 issue of Family Circle magazine.