Last updated : Friday, May 8, 2009

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The 10 Pound Takedown: Monday’s Menu

Breakfast : Pump up the Fiber

Wake up your metabolism with a high energy breakfast! 1 cup whole grain cereal (any brand, 120 calories or less per serving and 3+ grams fiber) with 1/2 cup milk (skim, 1% or soy milk); enjoy with a small whole fruit or 1/2 cup sliced fruit (1/2 sliced banana, 1 ounce box of raisins, 1/2 cup berries, etc.).

Lunch: BYOB - Bring Your Own Brown Bag Lunch

Preparing your own lunch is a powerful weight loss tool and an effective way to keep a lid on calories. You can prep lunch items a day ahead to save time during those rushed mornings. Store your salad without the dressing to avoid soggy vegetables.

Spring Mix Salad: 

Unlimited mixed greens lettuce leaves topped with 3 ounces lean protein: Purdue grilled chicken (1/2 cup) canned light tuna, or canned salmon (3 ounce can or 1/2 of a 6 ounce can). Optional: mix tuna or salmon with 1 tablespoon light mayonnaise; sprinkle salad with 1 tablespoon grated Parmesan cheese or reduced fat cheese shreds. Mix in 1/4 cup beans or chickpeas (rinse beans before eating)

Salad Dressing Options: 

4 tablespoons (1/4 cup) fat-free or light dressing (any brand, 40 calories or less per tablespoon); 1-2 tablespoons of regular dressing; salad dressing spray; or 2 teaspoons of olive oil mixed with squeezed lemon or 1-2 tablespoons of flavored vinegar.

Dinner: Dijon Chicken or Baked Salmon

Click here for the full recipe. Each recipe makes 4 servings. Prepare the entire recipe and store 2 servings in your refrigerator for immediate use and 2 servings in your freezer for later use.
Serve with a salad and 1/2 cup cooked whole grains.

Snacks: Eating every 3-4 hours can help tame your hunger and prevent overeating later on. Choose 2 snacks daily and on vigorous workout days, enjoy 3 snacks. Vegetables are free and do not count towards your snack allowance unless they are starchy. If you dunk your vegetables in a dip, follow recommended portions for yogurt dip, hummus, salsa, and dressing.

If you are under a time crunch, you can swap the meals above for an "emergency meal". A few options are shown below and are included in this week's grocery list:

On-the-go Breakfast: Swap the bowl of cereal for a high fiber cereal bar (refer to snack list for bar suggestions). Add a cheese stick on the side.

Time Crunch Lunch: 3 ounces (around 3 slices) of deli meat on Sari's skinny bread options; use 1 tablespoon of light mayo or hummus as a spread on the bread; add a fruit, raw veggies or a yogurt on the side.

Time Crunch Dinners: Frozen meal with a salad, yogurt or fruit on the side or 1 cup whole grain Buitoni pasta, 1/2 cup pasta sauce and steam fresh vegetables. You can cook an entire package of frozen veggies, (which makes around 2.5 servings) and save leftovers for another meal.

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to reach their goals. Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and Trainer Ken Szekretar. You'll be slim, toned and healthy in no time.

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com

 

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