The F&W Diet 4-Week Plan

By Food & Wine
Updated May 10, 2017
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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1 of 28

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

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2 of 28

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

3 of 28

Week 1, Day 3

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BREAKFAST
Strawberry, Banana and Almond Butter Smoothie

LUNCH
Toasted Farro with Greens and Tahini (left)
Tangerine

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4 of 28

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)

5 of 28

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

6 of 28

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)

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7 of 28

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

8 of 28

Week 2, Day 1

Credit: © John Kernick
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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

9 of 28

Week 2, Day 2

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LUNCH
Crunchy Vegetable Salad with Ricotta Crostini (left)

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10 of 28

Week 2, Day 3

Credit: © Lucy Schaeffer
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BREAKFAST
Poached Eggs with Cubanelle Pepper Puree (left)

  • 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

11 of 28

Week 2, Day 4

Credit: Photo © Ellie Miller
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BREAKFAST
Strawberry-Almond Smoothie (left)

12 of 28

Week 2, Day 5

Credit: © Quentin Bacon
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DINNER
Smoky Paella with Shrimp & Squid (left)
Serve with 1 cup arugula tossed with lemon

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13 of 28

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

14 of 28

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

15 of 28

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

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16 of 28

Week 3, Day 2

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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

17 of 28

Week 3, Day 3

Credit: © Stephanie Foley
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LUNCH
Curried Cauliflower and Green Bean Salad with Lemon Yogurt (left)
Serve with 1/2 piece whole wheat flatbread

18 of 28

Week 3, Day 4

Credit: © John Kernick
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DINNER
Grilled Pork Tenderloins with Vegetable Curry (left)
Serve with 1/2 cup basmati rice
1/2 cup pineapple chunks

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19 of 28

Week 3, Day 5

Credit: © Tina Rupp
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LUNCH
Smoked Mackerel Salad with Crunchy Vegetables (left)

20 of 28

Week 3, Day 6

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BREAKFAST
Spiced Chickpeas with Yogurt (left)

21 of 28

Week 3, Day 7

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BREAKFAST
Spiced Yogurt Muffins (left)
Saffron Lassi

LUNCH
Carrot-and-Chickpea Salad

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22 of 28

Week 4, Day 1

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

DINNER
Roasted Delicata Squash with Quinoa Salad

23 of 28

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

24 of 28

Week 4, Day 3

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

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25 of 28

Week 4, Day 4

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BREAKFAST
Palestinian Spinach Pies (left)

26 of 28

Week 4, Day 5

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BREAKFAST
Strawberry, Almond and Banana Smoothie

LUNCH
Crispy Fish Sandwiches with Herb Remoulade (left)

27 of 28

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

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28 of 28

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

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