Lose Weight With Our Four-Week Diet Plan: Week 2, Day 1

How to plan a healthy week-and make some pina colada dip!

Lose Weight With Our Four-Week Diet Plan: Week 2, Day 1

How to plan a healthy week—and make some pina colada dip!

-Debbie Emery

Woman slicing veggies

Each weekday this month, check out BettyConfidential’s exclusive tip from top trainers and nutritionists, and take a look at the daily three-meal menu from NutriFit, a health-conscious food delivery program that works with A-list stars like Angelina Jolie.

Tip of the day

Prepare yourself. The secret to weight loss is making your food choices ahead of time. “You simply cannot leave your nutrition to chance,” says Valerie Waters, a celebrity fitness trainer (her clients include Jennifer Garner) and author of Red Carpet Ready. Thinking ahead will stop you from panicking and reaching for the nearest – and usually unhealthy – food option when hunger strikes. Waters suggests keeping healthy snacks (such as apple slices or fat-free cheese) with you at all times to stave off vending machine raids. Making a packed lunch the night before will take some pressure off your get-out-of-the-house morning routine and prevent those noontime trips with coworkers to the nearest fast-food place. As for dinner, you can either prepare your meals ahead of time, or start cooking as soon as you get home That way, hunger pangs won’t overwhelm you. And Waters also suggests: “If you must eat out often, have a plan for what you’ll order.”

Today’s Menu

1 slice whole grain toast with 1 teaspoon fruit jam
½ grapefruit

½ papaya

Tomato Tuna Salad:

3 oz. canned drained tuna (packed in water)
1 teaspoon lemon juice
1 tablespoon fat-free mayonnaise
2 tablespoons diced carrots
2 tablespoons diced celery
2 tablespoons diced cucumber
Blend all ingredients; garnish with tomato slices.

1 oz. roasted soy nuts

Want to catch up with last week’s installment? Click here.

Shrimp Fajitas:

5 oz. medium shrimp, butterflied and deveined
1 teaspoon olive oil
1 diced tomato
1 cup bell pepper strips
¼ cup thinly sliced red onion
Dash salt-free chili powder seasoning and hot pepper sauce.
In nonstick skillet, sauté shrimp with olive oil. Add tomato, bell pepper, red onion and seasonings. Serve with two corn tortillas.

Pina Colada Dip:

Mix ½ cup nonfat vanilla yogurt, 2 tablespoons crushed pineapple, drop coconut extract, 1 teaspoon honey and ½ small banana, cut into chunks.

For more of this week’s diet plan, click here

Debbie Emery is a Los Angeles-based writer who specializes in health and fitness.

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