EatingWell Diet Recipes and Menus

By: Dr. Jean Harvey, Ph.D., R.D.
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.
* Healthy Diet Recipes, Menus and Tips
* Quick and Healthy Low Calorie Recipes and Menus
* EatingWell Menu Planner: Plan. Shop. Cook. It's easy and free!
* Get the full 28-day weight-loss meal plan in The EatingWell Diet
MIX & MATCH MENUS (samples)
MEAL/COURSE
Day 1
cals.
Day 2
cals.
Day 3
cals.
Breakfast Quick Breakfast Taco
123
Tomato & Ham Breakfast Melt
299
EW Diet Breakfast Smoothie
355
Skim milk (1 cup) or nonfat plain yogurt (6 oz.)
95
Tomato juice (1 cup)
50
Orange (1 medium)
62
Lunch The EatingWell Cobb Salad
314
Crackers and Tuna
229
Romaine Salad w/ Orange, Feta & Beans
242
Whole-wheat toast (1 slice)
69
The EatingWell Diet House Salad
71
Whole-wheat pita bread (1/2)
85
Low-fat cheese (1.5 oz.)
95
Banana (6-inch)
90
Hummus & Vegetables
108
Snack Hummus & Vegetables
108
Low-fat vanilla yogurt (6 oz.)
145
Ham & Pepper Rollups
100
Dinner: Main Dish Almond-Crusted Chicken Fingers
175
Crab Cake Burgers
161
Spicy Beef with Shrimp & Bok Choy
204
Dinner: Side Whole-wheat couscous (1/2 cup)
140
Skim milk (1 cup) or low-fat cheese (1.5 oz.)
95
Brown Rice & Greens
113
Dinner: Vegetable Mary's Zucchini
83
Oven Sweet Potato Fries
122
Dinner: Salad Cucumber Salad
24
Lemony Carrot Salad
90
Napa Cabbage Slaw
93
Dinner: Dessert or Drink Cinnamon Baked Apples
138
Berries or melon (1 cup)
60
Broiled Mango
69
TOTAL DAILY CALORIES
1,426
1,412
1,369
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