Lose Weight With Our Four-Week Diet Plan: Week 3, Day 4

Taking it easy, plus a Mediterranean dinner.

Lose Weight With Our Four-Week Diet Plan: Week 3, Day 4

Taking it easy, plus a Mediterranean dinner.

-Debbie Emery


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

Don’t overdo it. “Be consistent,” says Los Angeles-based celebrity trainer Valerie Waters. You can’t go pedal-to-the-metal for three weeks, then do nothing for 10 days, then work extra hard to make up for it and expect to be in shape in 30 days and beyond. It’s actually a lot less work in the long run, she says, if you just stay committed.

Today’s Menu:

1 cup oatmeal with 1 teaspoon brown sugar, 1 teaspoon low-fat margarine
1 cup berries
1 cup low-fat or nonfat milk

Apple-cinnamon grapefruit:
1 large grapefruit
1 ounce apple juice
1/8 teaspoon cinnamon
Cut grapefruit in half. Pour apple juice on top of grapefruit, sprinkle cinnamon.

Want to catch up with yesterday’s installment? Read Lose Weight With Our Four-Week Diet Plan: Week 3, Day 3

Italian Grilled Cheese and Tomato Sandwich:

2 slices           Italian bread
1 ½ ounces  low-fat cheddar cheese
2 slices           tomato
Spray skillet with nonstick canola spray. Cook sandwich over low heat until brown on one side. Flip onto other side and cook until brown.
1 Asian pear
1 cup nonfat or low-fat milk

1 ounce almonds

Sirloin with Mediterranean vegetables and balsamic roasted red onions:

5-6 ounces sirloin steak, uncooked
1 tablespoon extra virgin olive oil
1 tablespoon parsley, chopped
1 tablespoon minced onion
1 teaspoon Worcestershire sauce
1 teaspoon fresh ground black pepper
¼ cup fat-free beef broth
½ teaspoon mustard
1 zucchini, sliced
½ cup eggplant, sliced
½ cup potatoes, sliced
Extra virgin olive oil cooking spray
¼ teaspoon Mediterranean salt-free spices

Lightly score the edges of the steak at 1-inch intervals. Combine olive oil, parsley, onion, Worcestershire sauce, pepper, beef broth and mustard in saucepan. Heat, stirring occasionally over low heat. Reserve ¼ of mixture. Place sliced vegetables on a piece of aluminum foil sprayed with extra virgin olive oil cooking spray. Sprinkle Mediterranean spice blend over vegetables and drizzle with one tablespoon of reserved marinade. Fold foil loosely. Place steak on grill or broiler pan. Brush steak with remaining marinade and cook for about 6 minutes per side. Place vegetables on the grill for 20-25 minutes. Drizzle rest of reserved marinade over steak before serving.

1 cup low-fat tapioca pudding

For more on this week’s diet plan, click here.

Always check with your doctor before starting an exercise program.

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

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