Weekly Weight Loss Chart template
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Makes 12 (2-tablespoon) servings (1 1/2 cups) PER SERVING: 60 calories, 3 g protein, 4 g carbohydrates (3 g sugars), 4 g fat (0.5 g saturated), 0 mg cholesterol, 1 g fiber, 30 mg sodium Serve with 1 cup jicama slices Lunch TUNA MELT 6 ounces water-packed tuna, drained Mix with 2 tablespoons diced onion and 2 tablespoons low-fat vinaigrette Serve on a toasted Thomas Whole Grain English Muffin Top with 1 slice low-fat Cheddar cheese PREVENTION.COM 3 BIGGEST LOSER 1-WEEK DIET PLAN Snack 1 cup steamed edamame Dinner PORTOBELLO “PIZZAS” (pictured) 2 servings (2 pizzas) Most people prefer to eat these “pizzas” with a knife and fork 4 whole portobello mushroom caps (about 5” diameter), stems removed 1/2 cup low-fat marinara sauce 1/2 cup lean turkey Italian sausage, cooked, drained, and crumbled 4 tablespoons shredded fat-free or low-fat mozzarella cheese 2 teaspoons freshly grated Parmesan cheese 1 tablespoon chopped fresh basil 1 Preheat the oven to 350°F.. Makes about 4 (1 1/2-cup) servings PER SERVING: 70 calories, 4 g protein, 6 g carbohydrates (4 g sugars), 4 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 245 mg sodium Pair with 1/2 “grilled cheese” sandwich: 1 slice Ezekiel bread and 1 wedge Laughing Cow light cheese Ice water or iced tea Snack 1 fresh pear 1 tablespoon raw almonds Dinner FISH TACOS (pictured) 3 servings (3 tacos) Fish: 1 pound orange roughy or other boneless, skinless fish fillet, such as red snapper 3 tablespoons lime juice 1/2 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1/2 teaspoon chili powder (optional) Tacos: 8 whole grain high-fiber tortillas or stone-ground corn tortillas 1/2 avocado, diced and lightly mashed 1/3 cup shredded low-fat Mexican or pepper Jack cheese 1/2 cup tomato salsa 4 tablespoons chopped fresh cilantro 1 1/2 cups finely shredded cabbage Hot sauce (optional) 1.. PER SERVING: 140 calories, 18 g protein, 13 g carbohydrates (1 g sugars), 5 g fat (less than 1 g saturated), 30 mg cholesterol, 8 g f
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