Post-Holiday Diet Plan

By Sarah – November 4, 2011

It’s easy to put on a pound or two over the holidays, but almost impossible to lose them again. This post-holiday diet plan will help you shed those unwanted lbs and get you back to healthy eating in no time.

Step 1 Cut down on sugar: Let’s face it, our body goes through a major sugar overload over the holidays. Cutting down on your refined sugar intake for a week or so following this time can curb the cravings you’ve developed and get you back to desiring natural sugars such as those found in fruit.

Step 2Quenching your thirst…with water: It’s easy to consume a little too much alcohol during the holidays, which can be riddled with calories and sugar (I’m talking about you eggnog). Try to ease off the alcoholic beverages after the new year and stick to water for a while, it’s calorie-free!

Step 3Adjust your portions: Our stomachs go through quite a bit of stretching during the holidays. This presents an issue afterwards because we feel we need to eat more to fill our now larger tummies. The solution here is not to necessarily eat less, but to trick our stomachs by eating the same amount, just healthier. Large portions of fruit or vegtables can fill us up without adding too many extra calories. Slowly shrink portion sizes until they’re back to “normal.”

3-Day Detox – A great way to jump start the new year and shed the holiday weight quickly is by doing a mini detox. This 3-day meal plan should rid you of the pound or two you’ve gained, if not just try it for a few more days!

Day 1:
Breakfast

  • Egg white-veggie scramble: 1/2 c egg whites (or 4 egg whites) with 1 c chopped mixed vegetables (tomato, bell pepper, baby spinach leaves), prepared with cooking spray
  • 1 slice toasted whole grain bread or 1/2 whole wheat English muffin with 2 tsp 100% fruit spread
  • 1 c fat-free Greek-style yogurt
  • Coffee or tea with 1/4 c fat-free milk
  • Snack: 1 sheet graham cracker with 2 tsp natural (no added sugar) peanut butter

Lunch

  • Hummus-veggie pita sandwich: 1/2 whole grain pita spread with 1 tsp deli mustard and 1 Tbsp hummus, stuffed with vegetables (bell peppers, sprouts, lettuce, tomato) and 2 slices avocado
  • 1 medium orange or 2 tangerines
  • Unsweetened herbal tea (hot or iced) with cinnamon stick
  • Snack: 1 piece fresh fruit or 1 c mixed vegetables with 2 tsp oil and vinegar dressing

Dinner

  • 3 oz grilled salmon brushed with citrus glaze while cooking
  • Citrus glaze: 1 Tbsp each orange juice, honey, and reduced-sodium soy sauce
  • 1/2 c cooked brown rice prepared with 1 tsp olive oil
  • 1 c cooked winter squash, broccoli, or asparagus

Dessert

  • 1/2 c fat-free plain Greek-style yogurt with 2 tsp 100% fruit spread

Nutrition Facts: 1,288 cal, 91 g pro, 181 g carb, 27 g fiber, 26 g fat, 4.5 g sat fat, 1,322 mg sodium, 82 mg cholesterol

Day 2:
Breakfast

  • 1 c low-fat (1%), no-added-salt cottage cheese with 1/2 c pineapple chunks
  • 5 whole grain crackers
  • Coffee or tea with 1/4 c fat-free milk
  • Snack: 1/2 turkey sandwich: 1 slice whole grain bread with 2 oz low-sodium or reduced-sodium turkey breast, lettuce, tomato, and 1 tsp mustard

Lunch

  • Pasta tuna salad: 1 c cooked whole grain pasta spirals or bow ties with 1 c chopped cherry tomatoes and our tuna salad
  • Tuna salad: 4 oz water-packed tuna mixed with 2 Tbsp chopped white onion, 1 Tbsp fat-free Greek-style yogurt, and 2 tsp Dijon mustard
  • Water with sprigs of mint or lemongrass
  • Snack: 1 medium orange

Dinner

  • 3 oz broiled or grilled boneless chicken breast
  • 1 medium baked sweet potato topped with 2 tsp light spread
  • 2 c tossed field greens drizzled with 1 Tbsp vinaigrette dressing
  • Unsweetened herbal tea (hot or iced) with lemon

Nutrition: 1,242 cal, 122 g pro, 146 g carb, 26 g fiber, 21.5 g fat, 4 g sat fat, 1,565 mg sodium, 162 mg cholesterol

Day 3:
Breakfast

  • 1 c cooked oatmeal topped with 1/4 cup fat-free plain or vanilla Greek-style yogurt and 1 c berries
  • Coffee or tea with 1/4 c fat-free milk
  • Snack: 1 oz low-fat cheese with 5 whole grain crackers

Lunch

  • 1 c low-sodium lentil soup or minestrone soup
  • 2 c mixed salad greens with 1/4 c low-sodium water-packed tuna or low-sodium diced turkey and 1 tsp olive oil with lemon juice or balsamic vinegar
  • Unsweetened herbal tea with cinnamon stick
  • Snack: 1 piece fresh fruit (banana or apple) or 1 c berries, with 8 oz fat-free plain or vanilla Greek-style yogurt

Dinner

  • Veggie burger on whole wheat bun topped with 2 slices avocado
  • Spinach salad: 1 1/2 c baby spinach; 1/4 red onion, sliced; 1/4 c fresh mandarin orange slices; and 1 tsp olive oil with balsamic vinegar
  • Seltzer water with sliced lemon, orange, or lime

Nutrition: 1,277 cal, 86 g pro, 173 g carb, 34 g fiber,32 g fat, 5 g sat fat, 1,577 mg sodium, 38 mg cholesterol



Sources: Health.yahoo.net

 
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