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EatingWell Diet Recipes and Menus

By Dr. Jean Harvey-Berino, 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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