2013 Beach Body Diet Plan: Month 1

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 2013 Beach Body Diet Plan: Month 1


Getting a flatter belly, thinner thighs, and a tighter tush is a two-part process. Step one is mastering the moves in our Summer SHAPE Up workout plan, but if you don’t also revamp what you eat, those newly cut muscles will stay hidden under a layer of fat. Enter this personalized program, designed by Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Replete with tasty, satisfying foods, it’s tailored to your needs (gluten-free, for example, or vegetarian) and lifestyle (gourmet cook versus on-the-go eater)—both key to sticking with the regimen and seeing long-term results. Consume about 1,600 calories a day following one of these meal plans and you’ll be ready to debut a new bikini by Memorial Day! Keep going for three months (we’ll be providing more healthy meal options so be sure to check back!) and you could lose 10 or more pounds. What are you waiting for? Dig in!

Aim for 370 to 400 calories

GOURMET
Sausage and Oat “Grits”

1 ½ cups cooked steel-cut oatmeal topped with 1 ounce crumbled soft goat cheese, 3 chopped sun-dried tomatoes, 1 ounce thinly sliced precooked chicken sausage, 1 tablespoon chopped fresh basil, and freshly ground black pepper to taste.
400 CALORIES

GLUTEN-FREE
Huevos Scramble
[pictured]
1 egg and 2 egg whites scrambled with ¼ cup shredded pepper Jack cheese, ¼ cup diced Hass avocado, and sea salt and black pepper to taste; 6 gluten-free blue corn tortilla chips topped with 3 tablespoons pico de gallo; 2-ounce pineapple wedge
400 CALORIES

VEGETARIAN
Skinny Scallion Bagel

1 toasted whole-wheat bagel thin topped with 3 tablespoons Neufchâtel cheese, 1 minced scallion, and ½ teaspoon toasted sesame seeds; 15.2-ounce bottle carrot juice with freshly grated ginger to taste
370 CALORIES

ON-THE-GO
Starbucks Spinach & Feta Breakfast Wrap

paired with a grande (16-ounce) skinny (nonfat) iced caffe latte sprinkled with cinnamon
380 CALORIES

Lunch

Aim for 430 to 470 calories

GOURMET
Thai Peanut Soba Noodles
[pictured]
2 ounces cooked and cooled soba noodles tossed with 3 tablespoons Thai peanut sauce, 10 precooked small cocktail shrimp, ½ cup thinly sliced red bell pepper, ½ cup sliced English cucumber, and cilantro to taste; squeeze a lime wedge over the top
440 CALORIES

GLUTEN-FREE
California Chicken Salad

4 ounces shredded roasted chicken breast mixed with 1 finely diced dried apricot, 1 tablespoon plain nonfat Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon chopped walnuts, a pinch sea salt, and fresh tarragon to taste; 1 celery stalk and 10 rice crackers on the side to scoop up the salad
430 CALORIES

VEGETARIAN
Mediterranean Plate

1 large whole-grain pita alongside 1 cup cherry tomatoes, 6 Kalamata olives, 1 ounce cubed feta, and ¼ cup hummus
430 CALORIES

ON-THE-GO
Applebee’s Black Bean Soup

paired with a Caesar salad
470 CALORIES

Healthy Snack Ideas

Aim for 130 to 160 calories

GOURMET
Artichoke Heart and Pistachio Salad

2 cups mesclun greens tossed with ½ cup artichoke hearts and 15 roasted pistachios; drizzle with 1 ½ tablespoons raspberry vinaigrette
140 CALORIES

GLUTEN-FREE
Edamame
[pictured]
¼ cup lightly salted, dry-roasted edamame
130 CALORIES

VEGETARIAN
Carrots and Hummus

3 tablespoons spicy yellow lentil hummus with 8 baby carrots
160 CALORIES

ON-THE-GO
Panda Express Veggie Spring Roll

160 CALORIES

Dinner

Aim for 420 to 460 calories

GOURMET
Cajun Salmon

5 ounces wild salmon rubbed with ¾ teaspoon Cajun seasoning and 7 asparagus stalks tossed in 1 teaspoon olive oil, roasted for 12 minutes at 400˚F; serve over ¾ cup short-grain brown rice topped with 1 tablespoon minced fresh chives and 1 tablespoon toasted sliced almonds; garnish fish with lemon zest to taste
460 CALORIES

GLUTEN-FREE
Middle Eastern Beef and Squash Kebabs

3 ounces cubed beef tenderloin and 1 yellow summer squash seasoned with a pinch cinnamon and skewered; serve alongside 1 cup cooked quinoa tossed with 2 teaspoons toasted pine nuts, 2 teaspoons chopped fresh mint, and 1 teaspoon olive oil; garnish with a lemon wedge
450 CALORIES

VEGETARIAN
Bell Pepper and Bella Pizzette
[pictured]
1 pocketless whole-grain pita topped with 1 teaspoon olive oil, ½ cup part-skim mozzarella, ½ cup sliced baby bella mushrooms, ½ cup sliced red and green bell peppers, 1 sliced red onion (separated into rings), 1 thinly sliced large garlic clove, and 2 teaspoons Pecorino Romano; bake at 450°F for 25 minutes or until crisp
460 CALORIES

ON-THE-GO
Olive Garden Lasagna Primavera With Grilled Chicken

420 CALORIES

Dessert

Aim for 180 to 210 calories

GOURMET
Caramel Sundae
[pictured]
½ cup nondairy vanilla frozen dessert drizzled with 1 tablespoon warm salted caramel sauce
180 CALORIES

GLUTEN-FREE
Cheese and Cherries

1 cup fresh cherries with 1 ounce sliced aged sharp cheddar
210 CALORIES

VEGETARIAN
Berry Delight

1 ½ cups sliced strawberries tossed with 1 teaspoon white balsamic vinegar and 1 teaspoon agave nectar; 2 1-inch squares (about ⅓ ounce each) dark chocolate
190 CALORIES

ON-THE-GO
Jamba Juice Jazzy Java Chocolate Frozen Yogurt

210 CALORIES

Getting a flatter belly, thinner thighs, and a tighter tush is a two-part process. Step one is mastering the moves in our Summer SHAPE Up workout plan, but if you don’t also revamp what you eat, those newly cut muscles will stay hidden under a layer of fat. Enter this personalized program, designed by Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Replete with tasty, satisfying foods, it’s tailored to your needs (gluten-free, for example, or vegetarian) and lifestyle (gourmet cook versus on-the-go eater)—both key to sticking with the regimen and seeing long-term results. Consume about 1,600 calories a day following one of these meal plans and you’ll be ready to debut a new bikini by Memorial Day! Keep going for three months (we’ll be providing more healthy meal options so be sure to check back!) and you could lose 10 or more pounds. What are you waiting for? Dig in!

Aim for 370 to 400 calories

GOURMET
Sausage and Oat “Grits”

1 ½ cups cooked steel-cut oatmeal topped with 1 ounce crumbled soft goat cheese, 3 chopped sun-dried tomatoes, 1 ounce thinly sliced precooked chicken sausage, 1 tablespoon chopped fresh basil, and freshly ground black pepper to taste.
400 CALORIES

GLUTEN-FREE
Huevos Scramble
[pictured]
1 egg and 2 egg whites scrambled with ¼ cup shredded pepper Jack cheese, ¼ cup diced Hass avocado, and sea salt and black pepper to taste; 6 gluten-free blue corn tortilla chips topped with 3 tablespoons pico de gallo; 2-ounce pineapple wedge
400 CALORIES

VEGETARIAN
Skinny Scallion Bagel

1 toasted whole-wheat bagel thin topped with 3 tablespoons Neufchâtel cheese, 1 minced scallion, and ½ teaspoon toasted sesame seeds; 15.2-ounce bottle carrot juice with freshly grated ginger to taste
370 CALORIES

ON-THE-GO
Starbucks Spinach & Feta Breakfast Wrap

paired with a grande (16-ounce) skinny (nonfat) iced caffe latte sprinkled with cinnamon
380 CALORIES

Lunch

Aim for 430 to 470 calories

GOURMET
Thai Peanut Soba Noodles
[pictured]
2 ounces cooked and cooled soba noodles tossed with 3 tablespoons Thai peanut sauce, 10 precooked small cocktail shrimp, ½ cup thinly sliced red bell pepper, ½ cup sliced English cucumber, and cilantro to taste; squeeze a lime wedge over the top
440 CALORIES

GLUTEN-FREE
California Chicken Salad

4 ounces shredded roasted chicken breast mixed with 1 finely diced dried apricot, 1 tablespoon plain nonfat Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon chopped walnuts, a pinch sea salt, and fresh tarragon to taste; 1 celery stalk and 10 rice crackers on the side to scoop up the salad
430 CALORIES

VEGETARIAN
Mediterranean Plate

1 large whole-grain pita alongside 1 cup cherry tomatoes, 6 Kalamata olives, 1 ounce cubed feta, and ¼ cup hummus
430 CALORIES

ON-THE-GO
Applebee’s Black Bean Soup

paired with a Caesar salad
470 CALORIES

Healthy Snack Ideas

Aim for 130 to 160 calories

GOURMET
Artichoke Heart and Pistachio Salad

2 cups mesclun greens tossed with ½ cup artichoke hearts and 15 roasted pistachios; drizzle with 1 ½ tablespoons raspberry vinaigrette
140 CALORIES

GLUTEN-FREE
Edamame
[pictured]
¼ cup lightly salted, dry-roasted edamame
130 CALORIES

VEGETARIAN
Carrots and Hummus

3 tablespoons spicy yellow lentil hummus with 8 baby carrots
160 CALORIES

ON-THE-GO
Panda Express Veggie Spring Roll

160 CALORIES

Dinner

Aim for 420 to 460 calories

GOURMET
Cajun Salmon

5 ounces wild salmon rubbed with ¾ teaspoon Cajun seasoning and 7 asparagus stalks tossed in 1 teaspoon olive oil, roasted for 12 minutes at 400˚F; serve over ¾ cup short-grain brown rice topped with 1 tablespoon minced fresh chives and 1 tablespoon toasted sliced almonds; garnish fish with lemon zest to taste
460 CALORIES

GLUTEN-FREE
Middle Eastern Beef and Squash Kebabs

3 ounces cubed beef tenderloin and 1 yellow summer squash seasoned with a pinch cinnamon and skewered; serve alongside 1 cup cooked quinoa tossed with 2 teaspoons toasted pine nuts, 2 teaspoons chopped fresh mint, and 1 teaspoon olive oil; garnish with a lemon wedge
450 CALORIES

VEGETARIAN
Bell Pepper and Bella Pizzette
[pictured]
1 pocketless whole-grain pita topped with 1 teaspoon olive oil, ½ cup part-skim mozzarella, ½ cup sliced baby bella mushrooms, ½ cup sliced red and green bell peppers, 1 sliced red onion (separated into rings), 1 thinly sliced large garlic clove, and 2 teaspoons Pecorino Romano; bake at 450°F for 25 minutes or until crisp
460 CALORIES

ON-THE-GO
Olive Garden Lasagna Primavera With Grilled Chicken

420 CALORIES

Dessert

Aim for 180 to 210 calories

GOURMET
Caramel Sundae
[pictured]
½ cup nondairy vanilla frozen dessert drizzled with 1 tablespoon warm salted caramel sauce
180 CALORIES

GLUTEN-FREE
Cheese and Cherries

1 cup fresh cherries with 1 ounce sliced aged sharp cheddar
210 CALORIES

VEGETARIAN
Berry Delight

1 ½ cups sliced strawberries tossed with 1 teaspoon white balsamic vinegar and 1 teaspoon agave nectar; 2 1-inch squares (about ⅓ ounce each) dark chocolate
190 CALORIES

ON-THE-GO
Jamba Juice Jazzy Java Chocolate Frozen Yogurt

210 CALORIES



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