Eat to Lose Pounds

Lose weight fast with this seven-day healthy eating plan

Fit back into your jeans faster: Trainer Jay Cardiello created this seven-day eating plan to help his celeb clients achieve their lean Hollywood looks. The idea is to switch up your carb intake throughout the week—alternating low-carb days with moderate days—to keep your metabolism humming and lose weight fast. Plus, you'll always feel full and have energy to spare.

DAYS 1 and 2

Breakfast 
Omelet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese
1 c plain coffee or green tea
12 oz water

Snack
1/4 c plain nonfat yogurt and 6 cherries OR 12 oz protein shake with 1 scoop protein powder (low-carb, low-sugar, less than 115 calories)
20 oz water

Lunch
6 oz grilled chicken breast
3 c lettuce with 2 Tbsp light or low-fat dressing
1/2 c steamed broccoli, asparagus, green beans, peas, or carrots
20 oz water

Snack
8 almonds OR 12 oz protein shake OR Apple OR banana with 1 Tbsp natural peanut butter
20 oz water

Dinner
8 oz grilled chicken, beef, turkey, OR Boca burger (no bread/bun)
1/2 c steamed broccoli or asparagus
3 c plain lettuce with 2 Tbsp fat-free dressing, lemon juice, or balsamic vinegar
20 oz water

Snack
1/4 c cottage cheese with 1/2 c mixed berries OR 6 cherries


DAYS 3 to 7

Breakfast
Omelet with 4 egg whites and minced asparagus and 1 slice plain whole-wheat toast OR 12 oz protein shake and 1 apple with 1 Tbsp natural peanut butter
1 c green tea
12 oz water

Snack
1/4 c plain nonfat yogurt with 1/2 c mixed berries OR 6 cherries OR 8 almonds
20 oz water

Lunch 
Pick one: Small sweet potato OR small baked potato OR 1/4 c brown rice OR 1 slice whole-wheat pita or bread
WITH
Pick one: 6 oz tuna in water; grilled chicken, tuna or turkey; turkey or Boca burger (no bread or bun) OR 2 c plain lettuce with 2 Tbsp lemon juice or low-fat balsamic vinaigrette OR 1 c broccoli with 2 Tbsp honey mustard
20 oz water

Snack 
8 almonds OR 6 cherries OR Apple with 1 Tbsp natural peanut butter
20 oz water

Dinner
Pick one: 6 oz sirloin steak, beef burger, grilled chicken or turkey OR 8 oz tuna, salmon, or freshwater fish
WITH
1/4 c steamed brown rice OR 3 c lettuce with 2 Tbsp fat-free dressing OR 1/2 c mixed vegetables or 1 c broccoli OR 2 Tbsp honey mustard
20 oz water

Snack
1/4 c plain nonfat yogurt with 1/2 c berries OR 1/4 c cottage cheese with 1/2 c berries

Wikio