Millions of people fall prey to fad diets, which perpetuate the “yo-yo” cycle of weight loss and regain. Monica, 34, a mom of two children ages 5 and 7, has been trying to shed the last of her “baby weight” for several years. We’ve come to her rescue with an eating plan that’s right for a lifetime.

What’s Important Now

Establishing good eating habits is the secret to losing weight and keeping it off. Filling up on whole-grains, snacking wisely, shopping for unprocessed foods and savoring the natural sweetness of fruits are just a few things you can do to see immediate and permanent weight loss results. And the benefits you can’t see may include a reduced risk of heart disease, osteoarthritis, cancer and diabetes.

Mealtime

While 1,200 – 1,400 calories may not seem like too many, our healthy eating plan includes three daily servings of dairy, five fruit and vegetables servings, lots of complex carbohydrates from grains and beans, heart-friendly fats and essential fatty acids from fish. What’s not to like? By adding regular exercise (and lots of water!) to your day, you’ll likely expedite your progress and achieve safe, healthy, permanent results.

Monday

Breakfast

  • 1 cup skim milk, tea or coffee

Snack

  • 1 cup low-fat yogurt
  • 20 almonds

Lunch

  • Tossed green salad topped with 1 oz
    feta cheese and dressed with lemon
  • Sparkling water

Snack

  • 1 ounce Gouda cheese
  • 1 pear

Dinner

  • 3 oz. baked Cod with lemon, parsley and 1 T butter
  • 1/2 cup brown & wild rice
  • 1 cup steamed spinach, 1 T butter
  • Herbal tea

Tuesday

Breakfast

  • 1 cup oatmeal
  • 1 tsp. butter
  • 1 T dried cherries or raisins
  • 1 cup skim milk, tea or coffee tea or coffee

Snack

Lunch

  • Large salad made with romaine, arugula, radishes, red onion, shaved carrots topped with 2 oz crab cake, 2 tsp. olive oil, balsamic vinegar to taste

Snack

  • 1 cup low-fat yogurt

Dinner

  • 1 cup fettuccini mixed with 1 oz prosciutto sauteed in 1 tsp olive oil,
    2 oz cooked baby shrimp and 1/2 cup
    green peas
  • 1 T grated Parmesan or
    Pecorino Romano
  • 4 oz wine

Wednesday

Breakfast

  • 2 eggs, any style
  • 1 slice whole grain toast, 1 tsp. butter, 1 tsp. preserves
  • Tea or coffee

Snack

  • 1/8 avocado
  • 6-8 low-fat, whole grain crackers

Lunch

  • Fruit and cheese plate made of 1 whole grain roll, 1 oz wedge brie cheese, 1 oz cubed mozzarella, 1 cup strawberries, 1/2 cup carrot or celery sticks, 1 T low-fat dressing for dipping
  • Sparkling water

Snack

  • 14 large walnut halves
  • 1 cup diced watermelon

Dinner

  • 1/3 cup cooked couscous or quinoa tossed with 1 oz chopped, grilled chicken, 1/4 c cooked, chopped carrots, 1/4 cup cooked, chopped zucchini and 1 diced kiwi; drizzle with 1 tsp olive oil and served chilled

Thursday

Breakfast

  • 1 cup skim milk, tea or coffee

Snack

  • 2 oz mozzarella
  • 1/2 cup pineapple

Lunch

  • Sparkling water

Snack

  • 20 almonds
  • 15 grapes

Dinner

  • 3 oz turkey breast
  • 1 cup steamed bulgur or quinoa
    drizzled with 1 tsp. olive oil
  • 1/2 cup asparagus, 1 tsp. butter
  • 1/2 cup low-fat frozen yogurt

Friday

Breakfast

  • 2 slices multi-grain or whole wheat toast, 2 tsp butter, 1 T marmalade or jam
  • 1 cup skim milk

Snack

  • 1 oz cheddar, Colby or
    mozzarella cheese
  • Water with lemon

Lunch

Snack

  • 1 cup skim milk
  • 1 small piece dark chocolate

Dinner

  • 3 oz seared tuna
  • 1 cup jasmine rice, 1 tsp butter butter
  • 1 cup sauteed mixed vegetables,
    1 tsp oil

Saturday

Breakfast

  • 1/2 pumpernickel or whole wheat
    bagel, 2 oz smoked salmon, 2 T lite
    cream cheese
  • 1 orange
  • 1 cup skim milk
  • Coffee

Lunch

  • 1 whole wheat pita pocket stuffed with baby greens, shredded carrots, cherry tomato halves, 1 oz crumbled blue cheese and drizzled with 1 tsp. olive oil
  • 1 peach
  • 1 cup skim milk

Snack

  • 1/2 banana
  • 1 T peanut butter

Dinner

  • 1/2 cup each grilled zucchini eggplant, mushrooms and peppers brushed with 2 tsp olive oil
  • 1/2 cup steamed bulgur, brown or wild rice drizzled with 1 tsp olive oil
  • 1/2 cup low-fat frozen yogurt

Sunday

Breakfast

  • 1 cup skim milk
  • 1 slice organic turkey bacon

Lunch

Snack

Dinner

  • Stir-fried beef with vegetables made
    with 2 oz beef, 1/2 grated carrot, 1/2 cup broccoli, 1/2 cup bok choi, 1/2 cup mushrooms and 2 tsp sesame oil
  • 1/2 cup brown rice

*One daily serving of soy may help reduce the intensity of hot flashes. For women who have or had breast cancer, limit soy foods, and consult with your doctor or registered dietitian.