Lose 10 Pounds in a Month Diet Menu

THURSDAY

Breakfast

• French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.

Lunch

• Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.

• 1/2 whole wheat pita

• 6 ounces calcium-fortified orange juice

Dinner

• Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.

FRIDAY

Breakfast

• Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling.

• Tangerine

Lunch

• Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.

• 1/2 grapefruit

Dinner

• Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.

1/4 cantaloupe wedge

SATURDAY

Breakfast

• Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.

Lunch

• Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.

• 6 ounces light yogurt with 1 tablespoon raisins

Dinner

• Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.

• Serve with 3/4 cup cooked rice.

SUNDAY

Breakfast

• 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese

• 1 slice toasted raisin bread, spread with 1 tablespoon apple butter

Lunch

• Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa.

• 8 baby carrots

Dinner

• Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.

• 1 cup berries

Satisfy Cravings Here!

Sweet, spicy, or savory? Tasty 100-calorie snacks that hit the spot. Eat one a day, anytime.

Sweet

• 6 ounces light yogurt

• 1 chocolate sorbet bar

• 1 Rice Krispies Treat

• 4 meringue cookies

• 2 fig bars

• 4 Hershey's Kisses

• 1 cup mango chunks

Spicy

• 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)

• 3 California roll pieces with soy sauce and wasabi

• 10 baked corn chips with salsa

• 1-inch cube of Monterey Jack cheese with jalapeño peppers

Savory

• 12 mini barbecue-flavor rice cakes

• 20 roasted peanuts

• 1/4 cup hummus with celery sticks

• 50 very thin pretzel sticks