What to eat? Try our mix-and-match sample menus and recipes for great meals and planning.
Excerpted from The EatingWell Diet book.
The EatingWell Mix & Match Menus are designed to inspire newcomers to our weight-loss program—or to help recharge you anytime
you need to come back for a boost. You’ll find sound ideas from EatingWell’s Test Kitchen and our recipe wizards for four
weeks of great eating.
The menus provide approximately 1,500 calories per day, with room for adjusting if your calorie goals are higher or lower.
No matter which menus you choose, you’ll be eating well, with an abundance of whole-grains to provide extra fiber and
micronutrients that help you feel, and stay, fuller longer.
MIX & MATCH MENUS (samples)
Breakfast Quick Breakfast Taco
Tomato & Ham Breakfast Melt
EW Diet Breakfast Smoothie
Skim milk (1 cup) or nonfat plain yogurt (6 oz.)
Tomato juice (1 cup)
Orange (1 medium)
Lunch The EatingWell Cobb Salad
Crackers and Tuna
Romaine Salad w/ Orange, Feta & Beans
Whole-wheat toast (1 slice)
The EatingWell Diet House Salad
Whole-wheat pita bread (1/2)
Low-fat cheese (1.5 oz.)
Hummus & Vegetables
Snack Hummus & Vegetables
Low-fat vanilla yogurt (6 oz.)
Ham & Pepper Rollups
Dinner: Main Dish Almond-Crusted Chicken Fingers
Crab Cake Burgers
Spicy Beef with Shrimp & Bok Choy
Dinner: Side Whole-wheat couscous (1/2 cup)
Skim milk (1 cup) or low-fat cheese (1.5 oz.)
Brown Rice & Greens
Dinner: Vegetable Mary's Zucchini
Oven Sweet Potato Fries
Dinner: Salad Cucumber Salad
Lemony Carrot Salad
Napa Cabbage Slaw
Dinner: Dessert or Drink Cinnamon Baked Apples
Berries or melon (1 cup)
TOTAL DAILY CALORIES
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