The F&W Diet 4-Week Plan
Week 1, Day 1
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
1 of 28
Week 1, Day 2
- 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
2 of 28
Week 1, Day 3
BREAKFAST
Strawberry, Banana and Almond Butter Smoothie
LUNCH
Toasted Farro with Greens and Tahini (left)
Tangerine
3 of 28
Week 1, Day 4
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)
4 of 28
Week 1, Day 5
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
5 of 28
Week 1, Day 6
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)
6 of 28
Week 2, Day 1
- 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
8 of 28
Week 2, Day 2
- 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)
9 of 28
Week 2, Day 3
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
10 of 28
Week 2, Day 4
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
11 of 28
Week 2, Day 5
- 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
12 of 28
Week 2, Day 6
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
13 of 28
Week 2, Day 7
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
14 of 28
Week 3, Day 1
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
15 of 28
Week 3, Day 2
- 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
16 of 28
Week 3, Day 3
- 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
17 of 28
Week 3, Day 4
- 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
18 of 28
Week 3, Day 5
- 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
19 of 28
Week 3, Day 6
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
20 of 28
Week 3, Day 7
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
21 of 28
Week 4, Day 1
- 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
22 of 28
Week 4, Day 2
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
23 of 28
Week 4, Day 3
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
24 of 28
Week 4, Day 4
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
25 of 28
Week 4, Day 5
BREAKFAST
Strawberry, Almond and Banana Smoothie
LUNCH
Crispy Fish Sandwiches with Herb Remoulade (left)
- DINNER
- Chicken Posole
- Serve with 1 cup arugula with lemon
26 of 28
Week 4, Day 6
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
27 of 28
Week 4, Day 7
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