The F&W Diet 4-Week Plan

BREAKFAST
Mom’s Nutty Granola (1/2 cup) (left)
Serve with 1/2 cup chopped apple and 1 cup soy milk

LUNCH
Chickpeas with Tomatoes and Carrots
Orange

DINNER
Fried Tofu with Spicy Ginger Sesame Sauce
Asian Coleslaw with Miso Mustard Sauce
Serve with 1/3 cup cooked forbidden black rice

BREAKFAST
Mom’s Nutty Granola (1/2 cup)
Layer with 1/2 cup nonfat vanilla yogurt and 1/3 cup thawed frozen blackberries

LUNCH
Lentils with Red Wine and Herbs (left)
Serve with 6 baby carrots

DINNER
Ginger-Marinated Bulgogi-Style Chicken
Serve with 1/2 cup cooked brown rice and 1/4 cup kimchi

BREAKFAST
Strawberry, Banana and Almond Butter Smoothie

LUNCH
Toasted Farro with Greens and Tahini (left)
Tangerine

DINNER
Spicy Lemon-Rosemary Pork Tenderloin
Serve with 3 1/2 ounces roasted potatoes and 1/2 cup sauerkraut
Spicy Pineapple Granita

BREAKFAST
Carrot-Mango Lassi (1 cup)

LUNCH
Chicken Shawarma with Green Beans and Tahini

DINNER
Chipotle-Rubbed Salmon Tacos (2 each) (left)
Apple-Cucumber Salsa (1/2 cup)

BREAKFAST
Steel-Cut Oats with Soy Milk

LUNCH
Tuna Bocadillos

DINNER
Chicken Smothered in Gravy (left)
Serve with 1 cup mesclun tossed with fresh lemon, 1/2 cup cooked barley and 1/2 cup roasted cauliflower

BREAKFAST
Maple, Pear and Ricotta Parfaits

LUNCH
Quinoa Salad with Roasted Peppers and Tomatoes

ENTERTAINING
White Bean Dip with Parsley Oil
Serve with chopped vegetables (1/4 cup each broccoli, cauliflower; 5 baby carrots)
Fideos with Shrimp, Ham and Clams
1 cup arugula with lemon
Angel Food Cupcakes with Raspberry Swirl (left)

BREAKFAST
Eggs Baked in Roasted Tomato Sauce (left)
Whole wheat toast

LUNCH
Cabbage and Kale Soup with Farro

DINNER
Steamed Red Snapper with Mushrooms and Ginger
Fragrant Sticky Rice

BREAKFAST
Carrot-Mango Lassi
Serve with hard-boiled egg

LUNCH
Mushroom-Barley Soup
Easy Hummus with Tahini
Serve with chopped vegetables (1/4 cup each broccoli, cauliflower; 5 baby carrots)
Asian pear

DINNER
Spelt Focaccia with Kale, Squash and Pecorino (left)
Serve with 1 cup romaine salad with 1/2 teaspoon lemon juice and 1/2 tablespoon extra-virgin olive oil

BREAKFAST
White House Honey-Oat Muffins
Serve with 1 cup fat-free Greek yogurt with 1/2 cup mixed berries

LUNCH
Crunchy Vegetable Salad with Ricotta Crostini (left)

DINNER
Casserole Baked Halibut with Leeks and Carrots
Serve with steamed green beans (1 cup)

BREAKFAST
Poached Eggs with Cubanelle Pepper Puree (left)

LUNCH
Black-Eyed-Pea Salad
Serve with whole wheat flatbread and a medium apple

DINNER
Beer-Braised Turkey Tacos (2 each)
Serve with 2 ounces shredded cabbage with 1/2 teaspoon lime juice and 1/2 tablespoon olive oil

BREAKFAST
Strawberry-Almond Smoothie (left)

LUNCH
Warm Wheat Berries with Tuna, Fennel and Olives
Serve with an orange

DINNER
Chicken Chorba with Walnuts
Serve with 1/2 cup each steamed spinach, brown rice and 1/2 medium cucumber, sliced

BREAKFAST
Citrus Salad with Candied Ginger
Serve with 1/2 cup plain fat-free yogurt

LUNCH
Spinach Egg Drop Soup
Ginger-Miso Sweet Pea Spread
Serve with 8 rice crackers

DINNER
Smoky Paella with Shrimp & Squid (left)
Serve with 1 cup arugula tossed with lemon

BRUNCH
Boxer’s Beet Juice with Horseradish
Mustard Green-and-Sweet Onion Frittata

DINNER
Big Italian Salad
Steamed Wild Striped Bass with Ginger and Scallions (left)
Serve with 1/2 cup steamed long-grain rice and 1/2 cup steamed bok choy
Strawberries with Buttermilk Ice and Balsamic Vinegar

BREAKFAST
Soy Milk-Arborio Rice Pudding with Poached Figs

LUNCH
Grilled Shrimp with Mom’s Avocado-and-Orange Salad

DINNER
Chicken Baked on a Bed of Bread and Swiss Chard (left)
Serve with 1/2 medium cucumber, sliced

BREAKFAST
Soy Milk-Arborio Rice Pudding with Poached Figs (left) (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

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

DINNER
Rare Roast Beef with Fresh Herbs and Basil Oil (left)
Serve with 1/2 cup cooked barley, 1 cup greens with lemon
Brown Sugar Custards with Orange Zest

BREAKFAST
Sweet Breakfast Quinoa
Serve with 1/4 cup walnuts

LUNCH
Curried Cauliflower and Green Bean Salad with Lemon Yogurt (left)
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

BREAKFAST
Herb Frittata with Minty Tomato Salad
Whole wheat roll

LUNCH
Bulgur Salad with Lightly Roasted Vegetables
Serve with 10 dill pickle slices

DINNER
Grilled Pork Tenderloins with Vegetable Curry (left)
Serve with 1/2 cup basmati rice
1/2 cup pineapple chunks

BREAKFAST
Breakfast Burrito
Orange

LUNCH
Smoked Mackerel Salad with Crunchy Vegetables (left)

DINNER
Whole Wheat Rigatoni with Roasted Vegetables
Serve with 1 cup mesclun tossed with lemon

BREAKFAST
Spiced Chickpeas with Yogurt (left)

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

BREAKFAST
Spiced Yogurt Muffins (left)
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

BREAKFAST
Spiced Yogurt Muffins (leftovers from Sunday)
Spread with 1 tablespoon almond butter

LUNCH
Black Bean Burgers with Smoky Red Pepper Spread (left)
Serve with 1/2 medium cucumber, sliced

DINNER
Roasted Delicata Squash with Quinoa Salad

BREAKFAST
Raspberry Scones (left)
Serve with 1/2 cup low-sodium cottage cheese and 1/8 of a melon

LUNCH
Lemony Waldorf Salad
Serve with 3 ounces grilled chicken breast

DINNER
Black Bean-Turkey Chili
Serve with 1 cup romaine tossed with 1/2 teaspoon lemon and 1/2 tablespoon olive oil

BREAKFAST
Quick White Bean and Swiss Chard Stew (left)
Serve with 1 poached egg

LUNCH
Lemony Quinoa Salad with Shaved Vegetables
Serve with tangerine

DINNER
Grilled Salmon with Preserved Lemon and Green Olives
Serve with 3 ounces steamed broccolini and 1 cup cooked whole wheat pasta

BREAKFAST
Palestinian Spinach Pies (left)

LUNCH
Shrimp Slaw with Cilantro-Lime Vinaigrette
Serve with 1/4 cup walnuts, 1/4 cup dried apricots

DINNER
Ginger-Marinated Chicken with Onions and Peppers
Serve with 1/2 cup cooked brown rice

BREAKFAST
Strawberry, Almond and Banana Smoothie

LUNCH
Crispy Fish Sandwiches with Herb Remoulade (left)

DINNER
Chicken Posole
Serve with 1 cup arugula with lemon

BREAKFAST
Pisto Manchego (left)
Serve with hard-boiled or soft-boiled egg

LUNCH
Farro Salad with Arugula and Fennel

ENTERTAINING
2 each Buckwheat and Cheddar Blini with Smoked Salmon
Pork Tenderloin with Elderflower and Fennel
Serve with 1/2 cup polenta, 1 cup steamed green beans
Riesling Gelées with Strawberry Conserve

BREAKFAST
Fresh Apple-Celery Juice with Ginger and Parsley
Cinnamon-Polenta Pancakes

LUNCH
Quick Vietnamese Noodle Soup with Beef

DINNER
Mussels with Gigante Beans and Roasted Garlic (left)
Serve with 1 cup romaine lettuce tossed with 1/2 teaspoon lemon and 1/2 tablespoon olive oil