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

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

• 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

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

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