A simple strategy for those who like to cook.


Con Poulos

This plan is for you if you love to make meals from fresh ingredients and don't mind spending up to an hour on dinner. Note that vegetables take center stage in almost every dish, and that not one green is plain old steamed.

Bonus: Dark chocolate contributes about 10 percent of the magnesium you should be consuming daily.


Day 1

Breakfast

  • Spinach-Frittata
  • 1 plum tomato
  • 1 slice pumpernickel bread with raspberry preserves
  • 1 orange, sliced


Lunch


Snack

  • 2 squares dark chocolate


Dinner


Dessert

  • Top one 2-inch slice store-bought angel food cake with 1/2 cup fresh raspberries.
  • Grilled Pineapple with Lime: Brush three 1/4-inch-thick slices pineapple with the juice of 1/2 lime and grill 2 minutes per side.

 

Day 2

Breakfast

 

  • 1 cup low-fat or fat-free vanilla yogurt
  • 1/2 cup low-fat muesli
  • 1/2 cup blueberries


Lunch


Snack

  • 2 tablespoons goat cheese
  • 1 pear, cut into wedges
  • 15 whole-wheat crackers


Dinner


Dessert

  • Strawberry-Banana Smoothie: Blend 1 cup milk, 1/2 ripe banana, 1/2 cup strawberries, 2 teaspoons honey, and 1/2 cup ice until creamy.


 Day 3

 Breakfast


Lunch


Snack


Dinner


Dessert

  • 1/2 cup raspberry sorbet
  • 2 vanilla wafers

 

Day 4

Breakfast

  • 2 whole-wheat pancakes
  • 1 tablespoon maple syrup
  • 1/2 cup frozen mixed berries, thawed
  • 1 cup skim or low-fat milk


Lunch

  • Cheese Quesadilla: Sprinkle half an 8-inch flour tortilla with 1/2 cup grated fontina cheese. Fold in half and broil on a foil-lined baking sheet until the cheese is melted.
  • Arugula Salad: Toss 1 cup arugula, 1/4 cup sliced red onion, 1/2 cup grapefruit segments, and 1 teaspoon extra-virgin olive oil.


Snack


Dinner


Dessert

  • 1/2 cup Champagne grapes
  • 1 ounce unsalted cashews
 

 

Day 5

Breakfast

  • 1/2 cup cooked instant oatmeal
  • 1/2 banana, sliced
  • 1/4 cup dried cranberries 1 cup skim or low-fat milk


Lunch

  • Pasta-e-Fagioli
  • Green Beans with Pine Nuts: In a medium bowl, combine 1/2 cup steamed green beans, 1 tablespoon toasted pine nuts, 1 teaspoon extra-virgin olive oil, and 1/4 teaspoon black pepper.


Snack


Dinner


Dessert

  • 2 clementines

 

Day 6

Breakfast

  • 1 soft-boiled egg
  • 1 cup fresh spinach, steamed
  • 1/2 whole-wheat bagel, toasted
  • 1 cup skim or low-fat milk


Lunch


Snack

  • 1 cup red grapes


Dinner


Dessert

  • 1 cup low-fat yogurt
  • 1 pear  
 

 

Day 7

Breakfast

  • French toast
  • 3/4 cup skim or low-fat milk


Lunch


Snack

  • 1 cup low-fat yogurt
  • 1/2 banana, sliced
  • 1 tablespoon walnuts, chopped
  • 1 square graham cracker


Dinner


Dessert

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