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5 Day Menu Plan

Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie. Plus, they're a great way to use up leftovers. So pick a quick "starter" from our list before you sit down to eat-especially at peak hunger times.

  • 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
  • 1 oz chicken breast, turkey breast or lean roast beef
  • 1/2 hard-boiled egg
  • 5 almonds or walnut halves

Day 1

1/3 cup slow-cooking oatmeal prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder and 1 tsp. raisins

1 medium apple, 1 oz. string cheese

1 cup vegetarian chili

1 cup vegetable soup and 1 medium orange

Marinated Flank Steak: In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.

Zucchini Marinara: steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.

Day 2

Feta Frittata: Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.

1/4 cantaloupe and 1/2 cup yoguft, any flavor

Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.

Strawberry salad:Drizzle 2 Tbs. orange juice over 1 cup fresh sliced strawberries

Lemon Grilled Chicken:In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
Unlimited baby green beans with 1 Tbs. unsalted butter
1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.

Day 3

Apple with Dutch Chocolate Dip:Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
1 cup soy milk

1 cup black bean soup with 1 slice chooped cooked Canadian bacon

Chicken and Mandarin Salad:Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For dressing, combine reserved liquid with rice wine vinegar to taste.

1 cup low-fat yogurt, any flavor, topped with 1/2 cup berries

Ginger Shrimp in Napa Cabbage:Combine 6 oz. cooked shrimp with unlimited bean sprouts, pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.
Baked Asparagus:In baking dish, mist unlimited asparagus with olive oil cooking spray; bake, covered, at 400 degrees F, 10 minutes.
1/2 oz. dark chocolate

Day 4

Chocolate Peanut Butter Shake:In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.

Tuna and White Bean Salad:Top unlimited romaine lettuce with one 4 oz. can water-packed tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell pepper; dress with unlimited lemon juice and 1 tsp. olive oil.

4 oz. broiled salmon drizzled with lemon juice
1/2 cup applesauce

Fourth of July Cottage Cheese:Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries

Chicken Stir-Fry:In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.

Day 5

2 scrambled eggs with 3 oz. lox
1 slice whole-wheat bread

1 cup fresh sliced fruit
1 slice toasted raisin bread with 1 Tbs. unsalted butter

Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
Unlimited watermelon

Cherry Frappe:In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.

Seared Black Scallops:In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
1 cup cooked lima beans drizzed with 1 tsp. olive oil

Woman's World, May 16, 2000


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The information contained in this web site is not intended as a substitute for the medical recommendations of physicians or other health-care providers. It reflects the experiences, studies, research, and opinions of the author and is presented for informational purposes only. Before beginning this, or any nutrition program, you should consult with your health-care provider.

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