F&W’s 4-Week diet features good-for-you dishes packed with amazing flavor, like spicy curry chicken kebabs as addictive as Buffalo wings.
© Lucy Schaeffer
F&W developed this plan (with the help of Marjorie Livingston, a registered dietitian) to show it’s possible to eat something delicious every single day and still lose weight. The program tops out at 1,400 calories per day, which leaves room for healthy snacks and other extras. We hope the concept encourages you to engage in another activity key to healthy eating: cooking.
Soy Milk Arborio Rice Pudding with Poached Figs
Photo © Quentin Bacon.
« Soy Milk Arborio Rice Pudding with Poached Figs (leftovers from Sunday)
LUNCH Pasta with Cauliflower, Peppers and Walnut Pesto
DINNER Skillet-Roasted Spiced Okra Lentils in Herb-Arugula Yogurt Serve with 1 cup cherry tomatoes, tossed with 1 teaspoon balsamic and 1/2 tablespoon olive oil
Rare Roast Beef with Fresh Herbs and Basil Oil
Photo © Antonis Achilleos.
BREAKFAST Fruit-and-Nut Packed Granola (1/3 cup) Serve with 3/4 cup nonfat Greek yogurt
LUNCH Carrot Osso Bucco Serve with 1/2 cup polenta, 1 medium apple
« Rare Roast Beef with Fresh Herbs and Basil Oil Serve with 1/2 cup cooked barley, 1 cup greens with lemon Brown Sugar Custards with Orange Zest
Curried Cauliflower and Green Bean Salad with Lemon Yogurt
Photo © Stephanie Foley.
BREAKFAST Sweet Breakfast Quinoa Serve with 1/4 cup walnuts
« Curried Cauliflower and Green Bean Salad with Lemon Yogurt Serve with 1/2 piece whole wheat flatbread
DINNER Soba Noodles with Grilled Shrimp and Cilantro
1/2 cup lemon sherbet with 1/4 cup raspberries
Grilled Pork Tenderloins with Vegetable Curry
Photo © John Kernick.
BREAKFAST Herb Frittata with Minty Tomato Salad
Whole wheat roll
LUNCH Bulgur Salad with Lightly Roasted Vegetables Serve with 10 dill pickle slices
« Grilled Pork Tenderloins with Vegetable Curry Serve with 1/2 cup basmati rice
1/2 cup pineapple chunks
Smoked Mackerel Salad with Crunchy Vegetables
Photo © Tina Rupp.
BREAKFAST Breakfast Burrito
« Smoked Mackerel Salad with Crunchy Vegetables
DINNER Whole Wheat Rigatoni with Roasted Vegetables Serve with 1 cup mesclun tossed with lemon
Spiced Chickpeas with Yogurt and Pine Nuts
Photo © Lucy Schaeffer.
« Spiced Chickpeas with Yogurt
LUNCH Nordic Winter Vegetable Soup
Whole wheat roll
DINNER Lemongrass-Marinated Pompano with Dipping Sauce Serve with 1/2 cup brown rice Coconut Mango Frozen Yogurt
Spiced Yogurt Muffins
Photo © Yunhee Kim.
« Spiced Yogurt Muffins Saffron Lassi
LUNCH Carrot and Chickpea Salad
DINNER Red Curry Chicken Kebabs with Minty Yogurt Sauce Serve with 1/2 whole wheat flatbread, 1/2 cup steamed broccoli florets