SELF DIET
SELF’s gratifying meal plan has just the right balance of protein and healthful carbohydrates and fat to fill you up and steady your blood sugar levels—no hunger, energy crashes or wild cravings. It’s also super flexible: You don’t have to give up your favorite foods (cheese, chocolate, chips), and you’ll still drop up to 2 pounds a week! Here’s the oh-so-simple breakdown of our 1,600-calories-a-day plan:
Satisfying meals:
Our meals and snacks consist of about 50 percent healthy carbs (meaning mostly whole grain, high-fiber ones, not refined white ones), 25 percent good fats and 25 percent lean protein. Here’s how the calories break out:
Breakfast: 350 calories
Lunch: 400 calories
Dinner: 450 calories
Daily snack: 150 calories
250 free calories daily:
In addition to the 1,350 calories your meals and snack provide each day, you get 250 free calories to spend however you wish. It's a perfect way to enjoy all of your can't-part-with-it favorites (ice cream, cookies, wine—nothing is off limits!).
Flexibility with your free calories:
There are three additional options for using your 250 free calories:
• You can roll them over for up to three days, giving you as many as 750 extra calories to spend in one fell swoop. Be sure to limit your free-calorie banking to three days at a stretch, however, or you'll feel hungry and sluggish.
• Want bigger portions at mealtime? You got it! Simply increase the size of your breakfast, lunch and dinner portions using the “make it bigger” options listed after each recipe, then deduct the calories from your daily 250 free-calorie cache.
• If you’re a two-snack-a-day person, feel free to double up on snacks: An extra one from the meal plan counts as 150 calories, so just subtract that from your free calorie bank.
Eat what you love
If something on our menu doesn't appeal to you, don't eat it. On this plan, you can and should eat what you like. Again, each breakfast (350 calories), lunch (400 calories), dinner (450 calories) and snack (150 calories) has practically equivalent calories and nutrients, so you can mix and match meals and munchies, repeat those you love and still shed pounds.
MEAL PLAN RECIPES
BREAKFAST
(ALL RECIPES ARE 350 CALORIES, WITH MAKE-IT-BIGGER OPTIONS FOR USING YOUR FREE CALORIES, IF YOU WISH)
Ricotta-Apricot Toast
Top 1 slice whole-grain bread with 1/3 cup part-skim ricotta, 2 sliced apricots, 2 tbsp chopped walnuts. Broil on high until edges of bread are golden, about 2 minutes.
Make it bigger Add 1 slice whole-grain toast (100 free calories).
Coffee Shop Find
Starbucks Egg White, Spinach & Feta Wrap
Make it bigger Add 1 tall, skim latte (100 free calories).
Peanut Butter and Berry French Toast
1 tbsp peanut butter, 1/3 cup sliced strawberries on 2 slices whole-grain bread. Mix 1 egg white with 1/4 cup skim milk, 1/4 tsp vanilla extract, dash of cinnamon. Coat sandwich with egg mixture; cook until golden in a pan coated with cooking spray.
Make it bigger Add 1 tbsp peanut butter (100 free calories).
Sweet Shredded Wheat
1 cup spoon-sized shredded wheat with 1 cup skim milk, 1 tbsp each raisins, unsweetened shredded coconut, chopped walnuts
Make it bigger Use 1 1/2 cups shredded wheat, 1 1/4 cups milk (100 free calories).
Apple Pie Smoothie
Blend 1/2 cup nonfat plain Greek yogurt with 1 medium red apple (sliced), 1/2 cup skim milk, 1 tbsp granola, 1 tbsp almond butter, 2 tsp maple syrup, 1/4 tsp cinnamon until smooth.
Make it bigger Use 3/4 cup yogurt, 3/4 cup milk, 1 tbsp syrup, 2 tbsp granola (100 free calories).
Pear and Ginger Waffles
Top 1 whole-grain waffle with 1/2 cup lowfat reduced-sodium cottage cheese mixed with 2 tsp honey, 1/8 tsp ground ginger; 1 medium pear (sliced); 2 tsp sliced almonds
Make it bigger Add 1 whole-grain waffle (100 free calories).
Monte Cristo Waffle
Top 1 whole-grain waffle with 1 tsp trans-fat-free margarine, 2 tsp apricot preserves, 2 slices reduced-sodium turkey breast, 1 slice Swiss cheese (1 oz); nuke 30 seconds. Serve with 1 cup sliced strawberries.
Make it bigger Add 1 whole-grain waffle to make a sandwich (100 free calories).
Chocolaty Oatmeal
Cook 1/4 cup oats in 1/2 cup skim milk. Mix oatmeal with 1/2 mashed banana, 2 tsp cocoa powder, 1 tsp brown sugar, 1/4 tsp cinnamon; top with 1/4 cup skim milk, 1 1/2 tbsp ground flaxseeds.
Make it bigger Use 1/2 cup oats; add 1/2 cup water while cooking (150 free calories).
Grape Toast
Top 2 slices whole-grain toast each with 1 tbsp reduced-fat cream cheese, 1/4 cup halved grapes, 1/2 tsp honey, a pinch of dried thyme.
Make it bigger Use 3 tbsp reduced-fat cream cheese (50 free calories).
Eggs Florentine Sandwich
1 1/2 tbsp hummus, 1 scrambled egg, 1 cup spinach sautéed in 1 tsp olive oil on 1 toasted whole-grain English muffin. Serve with 1 large cantaloupe wedge.
Make it bigger Use 2 scrambled eggs (100 free calories).
LUNCH
(ALL RECIPES ARE 400 CALORIES, WITH MAKE-IT-BIGGER OPTIONS FOR USING YOUR FREE CALORIES, IF YOU WISH)
BLTA
2 oz reduced-sodium turkey breast, 2 slices turkey bacon, 2 slices tomato, 1/5 avocado mashed with 1 tsp Dijon mustard and 1 tsp lime juice on 2 slices whole-grain bread
Make it bigger Add 1 oz turkey breast, 1 tbsp light mayonnaise (75 free calories).
Shrimp Salad Sandwich and Soup
1 cup thawed precooked frozen shrimp mixed with 1 tbsp light mayonnaise, 1 tbsp lowfat plain yogurt, 1 tsp lemon juice, 1 tsp chopped fresh tarragon on a small whole-grain baguette with lettuce; 1/2 cup reduced-sodium roasted red pepper and tomato soup (like Pacific Organic)
Make it bigger Add 1/2 cup soup (50 free calories).
Grilled-Chicken Citrus Salad
Top 2 cups baby spinach with 3 oz grilled chicken, 1/2 cup halved clementine sections, 1/2 cup sliced red onion, 1/3 cup cucumber slices, 1/4 cup reduced-fat feta, 2 tbsp sliced almonds. Mix 1 tbsp orange juice with 1 tsp Dijon mustard, 1 tsp olive oil, 1 tsp white wine vinegar, 1/4 tsp garlic powder; drizzle over salad.
Make it bigger Add 1 whole-grain pita (75 free calories).
Deviled Egg Dip and Zucchini Salad
Mix 1 chopped hard-boiled egg with 1 chopped hard-boiled egg white, 2 tbsp hummus, 2 tsp sweet pickle relish, 1/8 tsp paprika, a pinch of black pepper. Serve with 3 whole-grain crispbread crackers (like Wasa); 1 cup chopped zucchini tossed with 1/4 cup orange segments, 1 tbsp lemon juice, 2 tsp olive oil, a pinch of chili powder.
Make it bigger Add 1 hard-boiled egg (100 free calories).
Cheesy Bean Burrito
Fill 1 whole-grain tortilla (8 inches) with 3/4 cup canned black beans (rinsed and drained), 1/2 cup chopped romaine, 1/4 cup shredded reduced-fat Monterey Jack cheese, 2 tbsp salsa; microwave for 2 minutes or until warm and cheese melts.
Make it bigger Add 1/4 avocado, sliced (50 free calories).
Chicken-Sausage Stew
Cook 1 cup reduced-sodium tomato soup with 1 chicken sausage (cooked and sliced), 1/2 cup cooked quinoa, 1/2 cup chopped cauliflower in a saucepan until hot; serve topped with 1 tsp pesto.
Make it bigger Use 1 1/2 cups soup (50 free calories).
Roast Beef and Feta Salad
Top 2 cups arugula with 3 oz sliced deli roast beef, 2 medium steamed beets (cut into wedges), 1/4 cup reduced-fat feta, 1 tbsp chopped walnuts. Mix 1 tbsp orange juice with 1 tsp Dijon mustard, 1 tsp olive oil, 1 tsp white wine vinegar; drizzle over salad.
Make it bigger Use 4 oz roast beef and 2 tbsp walnuts (100 free calories).
Pizza Pita
Sauté 1/4 cup chopped green bell pepper in 1 tsp olive oil with 1/4 cup chopped onion. Stuff 1 whole-grain pita with sautéed vegetables, 1/3 cup part-skim mozzarella, 2 tbsp sliced black olives. Microwave until cheese melts, about 1 minute. Serve with 1/3 cup warmed reduced-sodium marinara sauce.
Make it bigger Add 2 oz grilled chicken (100 free calories).
Veggie Parmesan Burger
Top 1 slice whole-grain bread with 1 tsp trans-fat-free margarine, 1 frozen veggie burger (thawed), 1 cup chopped baby spinach, 1/2 cup marinara sauce, 1/4 cup shredded part-skim mozzarella, 1/2 tsp dried oregano. Microwave on medium until all ingredients are hot, about 30 seconds.
Make it bigger Top with 1 slice whole-grain bread (100 free calories).
Mediterranean Pita Nachos
Cut the two sides of a 4-inch pita into 8 triangles; spritz with cooking spray, broil until crispy. Top triangles with 1/2 cup chopped roasted red peppers, 1/3 cup white beans, 1/4 cup nonfat plain Greek yogurt, 2 tbsp chopped olives, 2 tbsp pesto.
Make it bigger Use 2 pitas (75 free calories).
DINNER
(ALL RECIPES ARE 450 CALORIES, WITH MAKE-IT-BIGGER OPTIONS FOR USING YOUR FREE CALORIES, IF YOU WISH)
Classic Cheeseburger
One cooked 4-oz 95-percent-lean ground beef burger on a whole-grain bun with 1 slice reduced-fat cheddar (1 oz), 1/4 cup spinach, 2 tbsp hummus, sliced onion, ketchup, mustard; 2 carrots; 1 stalk celery
Make it bigger Add 1 carrot, 1 stalk celery; 2 tbsp hummus for dipping (80 free calories).
Barbecue Taco
Combine 4 oz crumbled tempeh with 1 tbsp barbecue sauce; heat in a small skillet coated with cooking spray. Fill 1 whole-grain tortilla (8 inches) with tempeh mixture, 1/4 cup chopped fresh spinach, 1 tbsp lowfat plain yogurt. Serve with sweet potato chips (cut 1/2 sweet potato into thin slices; toss with 1/4 tsp ground cumin, a pinch of salt; bake at 350° for 20 minutes).
Make it bigger Use a whole sweet potato to make chips (50 free calories).
Steak Supper
Pizzeria UNO half order of the 8-oz top sirloin; side of brown rice and roasted seasonal vegetables
Make it bigger Have the whole steak (200 free calories).
Soup and Salad Combo
Half a Panera Bread Fuji Apple Chicken Salad with White Balsamic-Apple Vinaigrette; 1 cup black bean soup
Make it bigger Add 1 whole-grain baguette section (140 free calories).
Pork Stir-fry
Sauté 4 oz pork tenderloin (cut into strips) with 1 cup broccoli florets, 1/3 cup frozen shelled edamame, 1/4 cup sliced onion in 2 tsp olive oil mixed with 1 tsp sesame oil, 1/4 tsp reduced-sodium soy sauce. Serve over 3/4 cup cooked bulgur wheat.
Make it bigger Use 1/2 cup edamame, 1 1/2 cups bulgur (150 free calories).
Roasted Pesto Pork
Coat 4 oz pork tenderloin with 1 tbsp pesto; bake at 375° until internal temperature reaches 160°, 30 to 40 minutes. Serve with 3/4 cup cooked whole-wheat couscous; 1 medium zucchini, sliced and sautéed in 2 tsp olive oil until tender and lightly browned.
Make it bigger Use 6 oz pork and 1 1/2 tbsp pesto (100 free calories).
Breakfast for Dinner
Sauté 1/4 cup sliced onion in 1 tsp olive oil in an oven-safe skillet until onion is tender. Add 1 cup arugula, 1/3 cup roasted red pepper; sauté until arugula wilts, 1 minute. Beat 1 egg with 2 egg whites, 1 tbsp water; add to skillet and cook 3 minutes. Transfer pan to broiler; broil until eggs are golden on top and cooked through, 3 to 5 minutes. Serve with baked potato fries: Toss 1 large potato (cut into wedges) with 1 tsp olive oil, salt and pepper to taste; bake at 400° for 30 minutes.
Make it bigger Use 2 eggs and 1 egg white (100 free calories).
Penne With Chicken and Broccoli Rabe
Sauté 1 cup roughly chopped broccoli rabe in 2 tsp olive oil with 1/3 cup sliced onion. Add 1 roughly chopped chicken sausage; cook until sausage is browned and broccoli rabe is tender. Add 1 cup cooked whole-wheat penne, 1/4 cup reduced-sodium chicken broth; sauté 1 minute. Top with 1 1/2 tsp shredded Parmesan.
Make it bigger Use 2 cups cooked pasta (200 free calories).
Maple-Orange Scallops
Marinate 5 scallops in 3 tbsp orange juice mixed with 1 tbsp maple syrup, 1 tsp reduced-sodium soy sauce, 1 crushed garlic clove for 30 minutes. Drain scallops; sauté in 1 tbsp olive oil until golden outside and firm inside, about 5 minutes per side. Serve with 1 cup cooked bulgur wheat tossed with 1/2 cup chopped tomato, 1/4 cup chopped cucumber, 2 tbsp orange juice, 1 tsp olive oil, 1/4 tsp reduced-sodium soy sauce.
Make it bigger Use 6 scallops, 1 1/2 cups cooked bulgur (100 free calories).
Linguine With Tuna, Artichokes and Lemon
Sauté 1 cup frozen artichoke hearts (thawed and drained) with 1 tbsp chopped olives, 1 tsp chopped garlic, 1 tsp olive oil for 5 minutes. Add 1 cup halved grape tomatoes, 2 tbsp white wine; simmer until wine is slightly reduced, about 5 minutes. Toss artichoke mixture with 3 oz canned chunk light tuna, 1 cup cooked whole-grain linguine, 1 tsp lemon juice, 1 tsp dried rosemary, salt and pepper to taste.
Make it bigger Use 1 1/4 cups linguine (50 free calories).
DAILY SNACK
(ALL SNACKS ARE 150 CALORIES. FEEL FREE TO ENJOY A SECOND SNACK; SIMPLY COUNT IT TOWARD YOUR FREE CALORIES)
Apple Dippers
1 small sliced apple; 1/4 cup lowfat plain yogurt mixed with 1 tsp peanut butter, 1 tsp honey, 1/4 tsp cinnamon
Movie-Night Nibble 3 1/2 cups 94 percent fat-free microwave popcorn; 6 oz seltzer mixed with 2 oz pomegranate juice
Pick-me-up Pair
12-oz skim latte; 1 tbsp almonds (about 7)
Sweet and Salty Toast
1 slice whole-grain toast spread with 1 tsp peanut butter, 1 tsp honey; 2 cherries
PB&B
1 small banana; 2 tsp peanut butter
Chips and Salsa
1 oz corn chips; 1/4 cup salsa
Cheese and Fruit
1 part-skim string cheese; 1 medium orange
Cheese Melt
Top 1/2 whole-grain English muffin with 1 tsp hummus, 1 slice tomato, 1 slice reduced-fat Swiss cheese (1 oz); broil until cheese melts. Serve with 1/4 cup grapes.
Choco Bar
1 chocolate brownie-flavored Clif Kid Z Bar
Turkey-Swiss Roll-ups
Top each of 2 slices reduced-sodium turkey with 1/2 slice reduced-fat Swiss cheese (1 oz), 1/2 tsp Dijon mustard; roll up. Serve with 1/2 cup baby carrots.