The Woman’s Day Slimdown with Joy Bauer:

Here are four sample menus. All breakfasts, lunches, dinners and snacks are interchangeable. (But you can’t eat a dinner for breakfast, or vice versa.) You can swap the protein at a meal with another protein on the approved list (Foods Allowed at Meals); just keep serving sizes the same. You can also swap any of the nonstarchy vegetables in the menus for others on the list (and those are unlimited!).

Day 1
BREAKFAST
• Omelet made from 3 large egg whites (cooked with nonstick cooking spray), unlimited diced veggies of your choice (from approved list), your choice of approved seasonings, and 1/4 cup shredded reduced-fat or nonfat cheese
• WHOLE serving of approved fruit

LUNCH
• California-style turkey sandwich: 1 slice whole-grain bread or 2 slices reduced-calorie whole-wheat bread (any brand, 45 calories or less per slice); 4 oz turkey breast; 2 thin slices avocado; unlimited tomato slices, lettuce, arugula, and/or spinach; mustard
• Baby carrots, unlimited

SNACK
• 1/2 cup nonfat or 1% lowfat cottage cheese with unlimited sliced green, red and/or yellow bell pepper strips

DINNER
• Skinny Dinner Salad OR 2 cups Skinny Veggie Soup
• Grilled fish with salsa: 6 oz baked or grilled white fish (halibut, cod or tilapia); 1/4 cup mild or spicy salsa
• Green vegetable: Unlimited steamed asparagus spears, broccoli, sugar snap peas or green beans
• HALF serving of approved fruit

Day 2
BREAKFAST
• 1 cup whole-grain cereal (any brand, 150 calories or less per 1-cup serving and 3+ grams fiber) with 1 cup skim milk or lowfat soy milk
• HALF serving of any approved fruit

LUNCH
• Chicken Caesar salad: Unlimited Romaine lettuce (chopped); 4 oz grilled skinless chicken
breast; 3 Tbsp grated Parmesan; 4 Tbsp light Caesar dressing (any brand, 80 calories or less per 2 Tbsp)

SNACK
• 1 oz reduced-fat or nonfat cheese
• 1 rice cake

DINNER
• Skinny Dinner Salad OR 2 cups Skinny Veggie Soup
• Grilled sirloin or flank steak: 5 oz lean sirloin or flank steak, seasoned as desired with allowed marinades/
herbs/seasonings.
• Fresh spinach leaves (start with about 4-6 cups) sautéed with 1 tsp olive oil and 1 clove garlic and seasoned with your choice of approved seasonings

Day 3
BREAKFAST
• 1 /2 cup dry traditional oatmeal (or 1/4 cup steel-cut oats) prepared with water and topped with a HALF serving of any fruit of your choice
• 2 large hardboiled egg whites (discard yolks) or 2 scrambled egg whites or egg substitute

LUNCH
• 5-oz turkey burger served on a bed of mixed greens or spinach (unlimited amounts) with lettuce, tomato, onion and/or pickle
• 2 Tbsp ketchup or salsa (optional)
• Raw or steamed vegetables (unlimited approved veggies)

SNACK
• 1 small apple and 10 raw almonds or 15 pistachios

DINNER
• Skinny Dinner Salad OR 2 cups Skinny Veggie Soup
• Teriyaki of beef, salmon, chicken or tofu (5 oz protein pan-grilled with 2 Tbsp low-sodium teriyaki sauce, 1 tsp finely minced ginger and black pepper to taste)
• 1 cup steamed snow peas

Day 4
BREAKFAST
• 2 slices reduced-calorie whole-wheat toast with 2 level tsp peanut, almond or soy nut butter spread (1 tsp each slice) topped with one HALF serving of any approved fruit of your choice

LUNCH
• Omelet made with nonstick cooking spray, 4 egg whites, 1 cup broccoli, any seasonings on food list, and 1/4 cup reduced-fat or nonfat cheese
• Unlimited lettuce and/or spinach leaves with 2 Tbsp light dressing (40 calories or less per 2 Tbsp)

SNACK
• 1 cup fresh or frozen edamame (green soybeans), boiled in the pod

DINNER
• Skinny Dinner Salad OR 2 cups Skinny Veggie Soup
• 5 oz grilled, roasted or broiled lean pork tenderloin, seasoned as desired, with unlimited steamed asparagus spears, snow peas or green beans
• HALF serving of any fruit of your choice

http://www.womansday.com/Articles/Health/Diet-Nutrition/The-Woman-s-Day-Slimdown-with-Joy-Bauer-Step-1-Meal-Plan.html