One Day Diet – 1 Day Diet
When you’ve overdone it after a holiday, all-you-can-eat buffet, or a few weak moments; if you tend to overeat on weekends, this 1 day diet may be just what you need to return you to mindful eating rather than staying on that runaway train.
It’s also reported to be a great way to get unstuck from a plateau. On your 1 Diet Day, choose one breakfast, lunch and dinner from the chart below and add a snack, for a total of about 1,200 calories. Use spices as desired and drink zero-calorie beverages.
|
1 Day Diet – Breakfast |
|||
|
· 1/2 grapefruit · 1 cup Cheerios, Wheaties or bran flakes · 3/4 to 1 cup fat-free milk · 8 medium strawberries or 1/2 cup blueberries (fresh or frozen) |
· Oatmeal: Prepare 1/2 cup instant oats with 1 cup fat-free milk. Top with 1/3 cup sliced fresh or unsweetened frozen peaches and 1 tablespoon chopped almonds. |
· 2 whole-grain toaster waffles (about 90 calories each) topped with 1/2 cup low-fat plain yogurt or light yogurt and 3/4 cup raspberries or sliced strawberries |
· McDonald’s Fruit ‘n Yogurt Parfait (no granola) |
|
1 Day Diet – Lunch |
|||
|
· Sandwich: 1 whole-wheat pita; 2 ounces turkey breast or extra-lean ham; 1 ounce part-skim mozzarella cheese; 1/2 jarred roasted red pepper, cut into strips; 2 teaspoons light mayonnaise; baby spinach leaves · 15 grapes |
· Salad: Mix 3 cups salad greens with 3-ounce pouch of water-packed albacore white tuna; 1 small tomato, cut into wedges; 3 red-onion slices; 1/2 medium cucumber; and 1/4 cup seasoned croutons. Drizzle with a mixture of 1 teaspoon olive oil and 2 tablespoons seasoned rice vinegar. · 6 ounces light yogurt or 1 cup fat-free milk |
· Soup: Heat half of a 19-ounce can of lentil soup with 1 teaspoon lemon juice and 1/4 teaspoon dried dill. Garnish with 1 tablespoon feta cheese. · Pasta Salad: Combine 1/2 cup cooked pasta; 1 small tomato, diced; 2/3 cup diced zucchini; 2 green onions, sliced; 2 teaspoons lemon juice; and 1 teaspoon olive oil. |
· Large Wendy’s chili · 1 Wendy’s side salad with 1/3 packet low-fat dressing |
|
1 Day Diet – Dinner |
|||
|
· Fish Olé: Lightly sprinkle top side of a 6-ounce fillet of white-flesh fish, such as cod or flounder, with fajita seasoning. Spray with nonstick cooking spray. Broil until fish is opaque throughout. · Medium baked potato (5 ounces) topped with 2 tablespoons salsa and 2 tablespoons plain yogurt · 1 1/2 cups steamed broccoli sprinkled with 1 tablespoon Parmesan cheese |
· Shrimp and Pasta: Simmer 8 medium peeled shrimp in 1/2 cup meatless spaghetti sauce until shrimp are opaque throughout (about 5 minutes). Toss with 1 cup cooked linguine and sprinkle with 2 teaspoons Parmesan cheese. · 1 1/2 cups steamed green beans tossed with 1 teaspoon butter or olive oil and a sprinkle of lemon juice |
· Honey-Mustard Chicken: 6 ounces roasted skinless chicken breast, sliced, drizzled with a mixture of 1 teaspoon honey, 1 teaspoon balsamic vinegar, and 1 teaspoon Dijon mustard · 1/2 cup chicken-flavored or brown ready-to-heat rice (like Uncle Ben’s Ready Rice) · 8 asparagus spears, steamed or grilled |
· Any frozen entrée with 260 to 300 calories (like Lean Cuisine Three Bean Chili with Rice, Smart Ones Lasagna Florentine, Healthy Choice Beef Tips Portabello) · 2 cups salad greens with your choice of the following: cucumber, onion, tomatoes, mushrooms, peppers; and 2 tablespoons fat-reduced dressing (no more than 40 calories per 2 tablespoons) · 1 tangerine |
You can add one of the following to complement your meals each day of your 1 Day Diet. Choose a brand with 100 to 120 calories per serving.
• 1/2 cup light ice cream
• 1 granola bar
• 1 mini bag popcorn
• 50 very thin pretzel sticks
And there you have it- the easiest menu for the 1 Day Diet!