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  3. The F&W Diet 4-Week Plan

The F&W Diet 4-Week Plan

By Food & Wine
Updated May 10, 2017
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Credit: © John Kernick
Here at Food & Wine, we're not exactly proponents of dieting, but we recognize that there are times when eating light can be appealing. That's why we're presenting our F&W Four-Week dieting plan: it's full of creative, delicious breakfast, lunches and dinners that are as tasty as they are healthful. Happy dieting!
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Week 1, Day 1

Credit: © Zubin Schroff
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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
  • Global Recipe Guide

1 of 28

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Week 1, Day 2

Credit: Photo © Jan Baldwin
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  • 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
  • 150 Best Wines for $15 or Less

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Week 1, Day 3

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BREAKFAST
Strawberry, Banana and Almond Butter Smoothie

LUNCH
Toasted Farro with Greens and Tahini (left)
Tangerine

  • F&W's Ultimate Guide to Pork Recipes

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Week 1, Day 4

Credit: Joseph de Leo
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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)

  • F&W's Ultimate Guide to Fish Recipes

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Week 1, Day 5

Credit: © Quentin Bacon
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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

  • F&W's Ultimate Guide to Fast Recipes

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Week 1, Day 6

Credit: © Dana Gallagher
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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)

  • F&W's Ultimate Guide to Dessert Recipes

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Week 1, Day 7

Credit: PHOTO © QUENTIN BACON
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BREAKFAST
Eggs Baked in Roasted Tomato Sauce (left)
Whole wheat toast

LUNCH
Cabbage and Kale Soup with Farro

  • F&W's Ultimate Guide to Soup Recipes

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Week 2, Day 1

Credit: © John Kernick
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  • 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

  • F&W’s Masters Series: Lessons from Vegetarian Blogger Dana Slatkin

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Week 2, Day 2

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  • 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)
  • F&W's Ultimate Guide to Healthy Recipes

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Week 2, Day 3

Credit: © Lucy Schaeffer
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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
  • F&W's Ultimate Guide to Affordable Recipes

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Week 2, Day 4

Credit: Photo © Ellie Miller
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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
  • Tips for Summer Fruits and Vegetables

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Week 2, Day 5

Credit: © Quentin Bacon
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  • 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

  • Video: Peeling and Cleaning Shrimp

12 of 28

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Week 2, Day 6

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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

  • F&W's Ultimate Guide to Italian Recipes

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Week 2, Day 7

Credit: © Frances Janisch
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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

  • F&W's Masters Series

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Week 3, Day 1

Credit: © Quentin Bacon
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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
  • F&W's Ultimate Guide to Pasta Recipes

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Week 3, Day 2

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  • 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

  • F&W's Ultimate Guide to Beef Recipes

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Week 3, Day 3

Credit: © Stephanie Foley
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  • 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
  • Jacques Pépin Cooking Videos

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Week 3, Day 4

Credit: © John Kernick
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  • 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

  • F&W's Ultimate Guide to Pork Recipes

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Week 3, Day 5

Credit: © Tina Rupp
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  • 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

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Week 3, Day 6

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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
  • Fast and Healthy Soup Recipes

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Week 3, Day 7

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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
  • Chad Robertson’s Secrets to Artisan Baking

21 of 28

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Week 4, Day 1

Credit: © Cedric Angeles
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  • 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

  • F&W's Ultimate Guide to Vegetable Recipes

22 of 28

23 of 28

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Week 4, Day 2

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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
  • F&W's Ultimate Guide to Chicken Recipes

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Week 4, Day 3

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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
  • Summer Party Recipes

24 of 28

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25 of 28

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Week 4, Day 4

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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
  • Global Recipe Guide

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Week 4, Day 5

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BREAKFAST
Strawberry, Almond and Banana Smoothie

LUNCH
Crispy Fish Sandwiches with Herb Remoulade (left)

  • DINNER
  • Chicken Posole
  • Serve with 1 cup arugula with lemon
  • F&W's Ultimate Guide to Fast Recipes

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27 of 28

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Week 4, Day 6

Credit: © John Kernick
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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
  • Lessons from Laura Werlin: Eating, Storing and Listening to Cheese

27 of 28

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Week 4, Day 7

Credit: © John Kernick
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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

  • How to Clean Fish and Other Seafood

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1 of 28 Week 1, Day 1
2 of 28 Week 1, Day 2
3 of 28 Week 1, Day 3
4 of 28 Week 1, Day 4
5 of 28 Week 1, Day 5
6 of 28 Week 1, Day 6
7 of 28 Week 1, Day 7
8 of 28 Week 2, Day 1
9 of 28 Week 2, Day 2
10 of 28 Week 2, Day 3
11 of 28 Week 2, Day 4
12 of 28 Week 2, Day 5
13 of 28 Week 2, Day 6
14 of 28 Week 2, Day 7
15 of 28 Week 3, Day 1
16 of 28 Week 3, Day 2
17 of 28 Week 3, Day 3
18 of 28 Week 3, Day 4
19 of 28 Week 3, Day 5
20 of 28 Week 3, Day 6
21 of 28 Week 3, Day 7
22 of 28 Week 4, Day 1
23 of 28 Week 4, Day 2
24 of 28 Week 4, Day 3
25 of 28 Week 4, Day 4
26 of 28 Week 4, Day 5
27 of 28 Week 4, Day 6
28 of 28 Week 4, Day 7

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