Breakfast: Who’s got time? And if you have a crazy schedule, lunch is a light grab, while dinner’s your one big helping of comfort. But recent research may convince you to flip all that around: Front-loading your day’s calories so that you eat more food—especially more lean protein—earlier in the day will help you drop pounds and feel full all day long, according to a Purdue University study.
Our plan makes it easy to eat this way. Pick one of our options for breakfast, lunch, dinner, and snack each day—it’s designed so you eat most of your calories by noon.
You won’t get hungry, and, best of all, when you stick to it for four weeks, you’ll drop 10 pounds.
Power breakfasts
About 500 calories each (pick one each day)
English muffin with jam and half of Make-ahead Turkey Sausage and Mushroom Frittata (shown at right): Whisk 2 eggs and 4 egg whites with 1 tablespoon low-fat milk and salt and pepper to taste; set aside. In a 6-inch pan, sauté 2 teaspoons olive oil, 4 ounces turkey sausage, 1⁄2 cup sliced mushrooms, and 1⁄3 cup red peppers until cooked through. Pour eggs over mixture; swirl pan to distribute eggs evenly. Once eggs are set, slide frittata out of skillet; serve. Wrap leftovers and store in refrigerator. Reheat in microwave for 1 minute. (Makes 2 servings.) Enjoy up to 1⁄2 frittata with 1 whole-wheat English muffin and 2 teaspoons all-natural fruit preserves (like Polaner All Fruit 100% All Natural Fruit Spread). 470 calories
Starbucks Protein Plate with Peanut Butter: Enjoy it with a Tall Skinny Caffé Latte. 470 calories
Orange juice with Smoked Salmon Roll-Up: Spread 2 tablespoons reduced-fat cream cheese on a multigrain wrap (such as Ezekiel Food for Life). Add 4 ounces smoked salmon and some diced tomato. Enjoy with 8 ounces orange juice. 520 calories
Dunkin Donuts Egg White Veggie Flatbread Sandwich: Have it with a banana and 8 ounces skim milk. 480 calories
Amy’s Organic Steel-Cut Oats Hot Cereal Bowl: Top it with 1⁄3 cup chopped almonds, 2 tablespoons raisins, and a sprinkle of cinnamon. 490 calories
Next page: Hearty lunches
Comments (22)
Many people ask me how to lose 10 pounds in 2 weeks and is it even possible? The answer is that it’s very possible and that there are several ways in which you can do this with tips for losing 10 pounds. You can either reduce your calorie intake, raise the level of your exercise routines, or do a combination of both. You need to be careful to choose a weight loss process which will make it easy for you to maintain this impressive weight loss for a long time.
Great tips. The bottom line remains though. You have to reduce your calorie intake. It is easier though when you keep your blood sugar stable – and eating big breakfast with plenty of lean protein certainly helps with that. Just make sure you count your calories. After all is said and done, your calorie intake must be less than your caloric requirements.
I would suggest weight watchers – IT WORKS! just like the advertisements says – Weight Watchers Works, Diets Don’t! WW will teach you how to eat and what to eat, you can still have pizza or ice-cream, you just learn the healthier options and counting points are very easy and you start to memorize them in your head! I started WW in August 2007 at 254 and now am 148 lbs! and weight is never coming back, 1 session of WW for ~$100 for 10 weeks, will teach you all you need to know, and keep going if you need the boost of weigh in to keep you on track each week!!! I did and 7 sessions, I was a life long member and classes are free now! 1 hour of a nutrition class each week is how I see it and talk to people in your same situation all wanting to lose weight! it really works!!!!!!!! I’m a size 6/8 now and was a size 22!! never thought I would be a size 16, for real and shrunk :) try it, it works!! I am so much healthier and my husband has lost also! WW sites help you choose fast food, restaurant and grocery store options – lots of help out there!! Stephanie
These are great. While I was on my weight loss journey (lost 80 pounds by the way kept it off for 2 1/2 years now and still going) I ate fiber foods and I ate them early in the day therefore I ate less as the day went on. Here is a site that has a ton of information of foods that can help take the pounds away. http://www.journeydownthescale.info good luck everyone.
Some recipes are interesting, but some are not agreedable. It seems that calories are the major fact on the diets, but I learned that it is not only thing (or not the major thing to consider) in our dier for losing weights. I learned that sugar and refined carbs are the crucial ingredients to avoid. I got this idea from my skinnycoach. (www.skinnycoach.com) I simply followed her meal plan, and I don’t have to count my calories, but it totally works! If you are intersted in, check out http://www.elementalyou.com We also have a regular meeting to talk about our diets!
Hi i am 22yrs a mother of 1 im 5″6 and weight is about 190 200 lb i really want to lose weight can u help me
Learn to read — Take time to read the website, don’t be lazy.
Chilly,
What’s wrong with you?
I saw your name was Angel also and thought maybe we could be accountability partners. I have no one to work out with and would like to lose a few pounds. Mainly; would like to find someone to be accountable with for an exercise program. It could work!
If Angel did not want to be your accountability partner, I would like to come on board as one for you. Or if the three of us could team up. I could definetely benefit from someone to check in with each day about my diet and exercising. Good luck to you either way!