F&W developed this plan (with the help of Marjorie Livingston, a registered dietitian) to show it’s possible to eat something delicious every single day and still lose weight. The program tops out at 1,400 calories per day, which leaves room for healthy snacks and other extras. We hope the concept encourages you to engage in another activity key to healthy eating: cooking.

By Food & Wine
Updated June 16, 2017

4-Week Plan, Week 1

Sunday

Chickpeas with Tomatoes and CarrotsPhoto © Cedric Angeles.

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

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

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Monday

Photo © Quentin Bacon

Chicken Smothered in GravyPhoto © Quentin Bacon.

BREAKFAST
Steel-Cut Oats with Soy Milk

LUNCH
Tuna Boquadillos

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

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Tuesday

Toasted Farro with Greens and TahiniPhoto © Lucy Schaeffer.

BREAKFAST
Strawberry, Banana and Almond Butter Smoothie

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

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Wednesday

Not only are these tacos delicious, but studies have shown that eating salmon and avocado could help keep you young.
Joseph de Leo

Chipotle-Rubbed Salmon TacosPhoto © Joseph de Leo.

BREAKFAST
Carrot-Mango Lassi (1 cup)

LUNCH
Chicken Schwarma with Green Beans and Tahini

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Thursday

Photo © Jan Baldwin

Lentils with Red Wine and HerbsPhoto © Jan Baldwin.

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

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

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Friday

Angel Food Cupcakes with Raspberry SwirlPhoto © Dana Gallagher.

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

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Saturday

PHOTO © QUENTIN BACON

Eggs Baked in Roasted Tomato SaucePhoto © Quentin Bacon.

LUNCH
Cabbage and Kale Soup with Farro

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The F&W 4-Week Diet, Week 2 »

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