28 Days Diet Plan For Weight Loss

28 days diet plan for weight loss is designed to help you lose some weight and detox your body. If you have a big event coming up, now is the right time to start this 4 week diet plan. If you are like the vast majority of people that go on diets and do not get the desired results, it is surely because you have failed at some key points. The 28-day diet plan is not just about losing weight but about improving your health and feeling better.

The 28-Day Diet Plan

Lunch is where you focus on fruit and fiber.

Image Credit: Andrej Filonenko/iStock/GettyImages

Whether you’re getting in shape for a special occasion or just trying to improve your health, the 28-day diet may be a program worth considering. Created by Dr. Mehmet Oz, host of the Dr. Oz show, this sensible plan is aimed at helping you drop a few pounds in a little less than one month.

The 28-Day Diet

The 28-day diet, also known as the “28-Day Shrink Your Stomach Challenge,” is a four-week eating and exercise program designed to help you lose weight, decrease bloat, burn fat and shrink your stomach.

On the Dr. Oz website, you can find the 28-day meal plan along with recipes and tips to maximize your success. A single-page chart with all of the diet and plank challenge details is available for you to print out and put somewhere convenient.

The “28-Day Plank Challenge” is also part of the overall program. Starting on day 1 and continuing daily until day 28, you will be planking for anywhere from 20 seconds to four minutes. Days 6, 13, 19 and 26 are your only days off for rest.

The website gives users some very realistic and helpful strategies for following the plan. But you can also use these tips with any diet or weight-loss program. Some of the strategies include:

• Swap sodas for water.
• Prep your meals ahead of time.
• Use leftovers in other meals.
• Always carry healthy snacks.
• Create a healthy-living mantra.
• Make your own almond milk.
• Make time for exercise.
• Do the plank challenge.
• Make sleep a priority.
• Tell others about your progress.

What You Can Eat

The 28-day meal plan includes a 12-hour fasting window from 9:00 PM to 9:00 AM. Once you are done with the fast, you will follow the 28-day meal plan for breakfast, lunch, dinner and snacks.

• Breakfast should include 1/2 avocado paired with a protein or whole grain. Eggs and avocado, a chocolate smoothie made with avocado or avocado toast are all acceptable choices.
• Lunch is where you focus on fruit and fiber. For example, a shredded Brussels sprout and apple salad or raspberry and cabbage salad.
• Dinner is where you will eat a high-protein meal with whole grains and veggies. More specifically, you can have 3 ounces of lean meat or 1/2 cup of beans; 1/2 cup of grains such as quinoa, buckwheat, millet, barley, farro or soba noodles; and unlimited nonstarchy vegetables.
• Snacks are allowed twice a day. Examples include 2 tablespoons of nut butter or 1 ounce of nuts.

But the secret sauce of the program is the veggie flush drink that you can consume all day long. The stomach-shrinking beverage consists of spinach, cucumber, celery, pear, water and the juice of one lemon. In addition to the healthy foods suggested on this plan, there are also some bloating foods you need to eliminate, including:

• Sugar
• Diet soda and artificial sweeteners
• Packaged and processed foods
• Dairy
• Alcohol

28-Day Meal Plan

Day 1

This delicious meal plan by Christine Gerbstadt, MD, RD, will help you get your diet on track without feeling hungry or deprived. Combine this healthy eating plan with the rest of the 28-Day Transformation Challenge to uncover your healthiest body ever!

Day 1

Breakfast
Fast and Easy Open-Faced Egg Sandwich

• 1 hard- or soft-cooked egg on 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 
½ grapefruit
12 oz coffee with 2 oz fat-free milk  
350 cals, 30 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat fat, 310 mg sodium

Lunch
Turkey-Pecan Salad with Balsamic 

• Whisk 1 Tbsp olive oil and 2 tsp balsamic vinegar in bowl. Add 2 cups mixed field greens; ½ cucumber, thinly sliced; 3 oz deli-sliced low-fat turkey breast; 3 tomato slices (½” thick); 1 rib celery, sliced; 5 baby carrots; and 10 unsalted pecan halves. Toss well.

1 small pear
12 oz green tea
500 cals, 22 g pro, 52 g carb, 13 g fiber, 26 g fat, 3 g sat fat, 990 mg sodium

Dinner
Chicken Stir-Fry with Brown Rice 

• Cook 3 oz sliced boneless, skinless chicken breast and 1 cup small broccoli florets (frozen or fresh) in 1 Tbsp olive oil in skillet over medium-high heat, stirring, until chicken is done and broccoli is crisp-tender. Stir in 1 tsp chili sauce and ¼ tsp reduced-sodium soy sauce. Serve over ½ cup cooked brown rice.

12 oz green tea
490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 g fat, 5 g sat fat, 600 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange 
240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

Optional Snack
1 oz string cheese
1 small apple
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for Day 1 

• Without Optional Snack: 1580 cals, 72 g pro, 172 g carb, 33 g fiber, 56 g fat, 19 g sat fat, 1900 mg sodium
• With Optional Snack: 1740 cals, 81 g pro, 198 g carb, 37 g fiber, 60 g fat, 21 g sat fat, 2140 mg sodium

Day 2

Breakfast
Hearty and Healthy Oatmeal

• 1 cup oats prepared with 4 oz fat-free milk and topped with 1 Tbsp walnut halves, 1 Tbsp raisins, and ½ tsp cinnamon

½ grapefruit
12 oz coffee with 2 oz fat-free milk  
460 cal, 17 g pro, 64 g carb, 9 g fiber, 17 g fat, 2 g sat fat, 110 mg sodium

Lunch
Asian Chicken Soup

• Heat 2 cups low-sodium veggie broth, ½ cup cooked soba (buckwheat) noodles, 3 oz diced cooked chicken, 1 Tbsp thinly sliced green onions, and ½ tsp minced garlic in saucepan over medium heat.

1 medium peach
12 oz green tea
400 cal, 20 g pro, 47 g carb, 3 g fiber, 14 g fat, 3 g sat fat, 520 mg sodium

Dinner
Steak ‘n’ ‘Shrooms

• Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 3 oz filet mignon or lean beef cut into chunks and cook with 1 cup sliced mushrooms and ¼ cup each diced onion and red bell pepper. Serve over ½ cup cooked quinoa.

12 oz herbal tea
370 cal, 23 g pro, 29 g carb, 4 g fiber, 19 g fat, 3 g sat fat, 55 mg sodium

Dessert
1 frozen low-calorie fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt with ½ cup blueberries
12 oz herbal tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 2 

• Without Optional Snack: 1,390 cal; 66 g pro; 164 g carb; 21 g fiber; 56 g fat; 9 g sat fat; 685 mg sodium
• With Optional Snack: 1,520 cal; 82 g pro; 181 g carb; 23 g fiber; 56 g fat; 9 g sat fat; 750 mg sodium

Day 3

Breakfast
Power Smoothie

• Combine ½ frozen banana, 4 oz fat-free milk, 1 oz unflavored whey protein, 1 Tbsp ground flax meal, and 2-4 ice cubes in blender. Puree until smooth.

½ grapefruit
350 cal, 31 g pro, 52 g carb, 7 g fiber, 4 g fat, 1 g sat. fat, 125 mg sodium

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Lunch
Open-Faced Tuna Sandwich

• Drain 3 oz solid white tuna packed in water and mix with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spoon on 1 slice whole wheat toast and top with 3 tomato slices (½” thick).

½ cup Bing cherries
12 oz green or herbal tea
300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 g fat, 1 g sat fat, 510 mg sodium

Dinner
Skinny Chicken Parm

• Top ½ cup cooked whole wheat spaghetti with 3 oz broiled boneless, skinless chicken breast. Spoon ¼ cup marinara sauce evenly over chicken and pasta. Top with 1 Tbsp grated Parmesan or Romano. Serve with 8 spears steamed asparagus drizzled with 1 Tbsp fresh lemon juice.

1 large fresh plum 12 oz herbal tea
420 cal 23 g pro, 51 g carb, 9 g fiber, 16 g fat, 4 g sat fat, 710 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herbal tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for day 3 

• Without Optional Snack: 1,230 cal; 85 g pro; 150 g carb; 23 g fiber; 37 g fat; 8 g sat fat; 1,380 mg sodium
• With Optional Snack: 1,400 cal; 91 g pro; 159 g carb; 26 g fiber; 51 g fat; 10 g sat fat; 1,380 mg sodium

Day 4

Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high heat until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

12 oz coffee with 2 oz fat-free milk
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Turkey-Slaw Wrap

• Mix together 1 cup fresh cabbage-and-carrot cole slaw mix, 2 Tbsp 0% plain Greek-style yogurt, and 1 tsp cider vinegar. Put 3 oz deli-sliced low-fat turkey breast on large (13.5” diameter) whole wheat tortilla. Top with slaw and roll up.

12 oz green or herbal tea
210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat, 1,040 mg sodium

Dinner
Grilled Island Shrimp

• Toss 3 oz peeled and deveined shrimp with 1 Tbsp Jamaican jerk seasoning. Broil until cooked through.
• 1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)
• 1 cup “Dirty Rice ‘n’ Beans” (Toss together ½ cup cooked brown rice with ½ cup rinsed and drained low-sodium black beans and ¼ tsp Cajun seasoning.)
• 1 cup sliced zucchini stir-fried in 1 tsp olive oil
• 1 cup strawberries

12 oz herbal tea
390 cal, 29 g pro, 56 g carb, 12 g fiber, 8 g fat, 1 g sat fat, 1,210 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
12 oz herbal tea or water
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for day 4 

• Without Optional Snack: 1,180 cal, 72 g pro, 144 g carb, 22 g fiber, 41 g fat, 16.5 g sat fat, 2,590 mg sodium
• With Optional Snack: 1,350 cal, 75 g pro, 163 g carb, 24 g fiber, 51 g fat, 17.5 g sat fat, 2,595 mg sodium

Day 5

Breakfast
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Grilled Chicken Salad Bowl

• Whisk together 1 tsp olive oil, ½ tsp balsamic vinegar, and 1 tsp chopped fresh basil for Basil Vinaigrette. Toss with 2 cups mixed salad greens, 3 oz sliced grilled chicken, 5 baby carrots, and 5 tomato wedges. Sprinkle with 1 oz shredded Jack cheese.

Whole wheat roll ½ cup grapes 12 oz green or herbal tea
440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner
Asian Tuna

• Broil 3 oz tuna steak. Whisk together 1 Tbsp minced fresh ginger, 1 Tbsp rice vinegar, 1 Tbsp sesame oil, and ¼ tsp reduced-sodium soy sauce. Top tuna with dressing.
• ½ cup soba (buckwheat) noodles tossed with 1 cup cooked bok choy and sprinkled with 2 Tbsp unsalted cashews

12 oz herbal tea
430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 g fat, 5 g sat fat, 160 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium

Totals for day 5 

• Without Optional Snack: 1,440 cal, 84 g pro, 148 g carb, 21 g fiber, 61 g fat, 15 g sat fat, 1,380 mg sodium
• With Optional Snack: 1,630 cal, 87 g pro, 178 g carb, 24 g fiber, 67 g fat, 18 g sat fat, 1,780 mg sodium

Day 6

Breakfast 
High-Protein Multigrain Pancake 

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Grilled Veggie ‘n’ Feta Wrap 

• Sauté 1 cup each sliced portobello mushroom and zucchini, 1 Tbsp diced onion, and 1 clove chopped garlic in skillet coated with cooking spray over medium heat until tender. Put on large (13.5” diameter) whole grain tortilla, top with 4 fresh basil leaves and ½ oz crumbled feta, and roll up.

12 oz green or herbal tea
440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat fat, 800 mg sodium

Dinner
Pepper Steak 

• Coat 3 oz beef tenderloin with ½ tsp cracked black pepper and broil until desired doneness.

2 small boiled red potatoes 8 spears grilled asparagus drizzled with 1 Tbsp fresh lemon juice 12 oz herbal tea
420 cal, 27 g pro, 77 g carb, 11 g fiber, 4 g fat, 2 g sat fat, 105 mg sodium

Dessert
1 oatmeal cookie
12 oz herbal tea or water
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar 
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for day 6 

• Without Optional Snack: 1,260 cal, 69 g pro, 194 g carb, 29 g fiber, 31 g fat, 11 g, sat fat 1,335 mg sodium
• With Optional Snack: 1,450 cal, 76 g pro, 203 g carb, 31 g fiber, 46 g fat, 16 g sat fat, 1,545 mg sodium

Day 7

Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Hearty Bean Soup

• Combine ½ cup rinsed and drained low-sodium canned pinto or navy beans, 1 Tbsp diced onion, 5 diced baby carrots, 1 cup low-sodium vegetable broth in saucepan and heat through.

1 small whole grain roll
1 medium nectarine
12 oz green or herbal tea
370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat fat, 570 mg sodium

Dinner
Vegetarian Lasagna

• 1 serving “light” homemade or frozen lasagna, 2 cups romaine lettuce, ¼ cup sliced mushrooms, and 1 tsp basil vinaigrette. (Need a recipe? Try this easy light lasagna.)

12 oz herbal tea
360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat fat, 730 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
12 oz herbal tea or water
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

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Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for day 7

• Without Optional Snack: 1,290 cal, 63 g pro, 170 g carb, 34 g fiber, 43 g fat, 13 g sat fat, 1,705 mg sodium
• With Optional Snack: 1,510 cal, 76 g pro, 210 g carb, 40 g fiber, 45 g fat, 13 g sat fat, 2,465 mg sodium

Day 8

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Breakfast
Cold Cereal

• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk
350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Curried Turkey Wrap

• Fill whole wheat wrap (8” diameter) with 3 oz deli-sliced low-fat turkey breast; ¼ cup shredded carrot; 2 Tbsp diced red bell pepper; ½ cucumber, cut into in strips; and 2 Tbsp 0% plain Greek-style yogurt mixed with 1 tsp curry powder.

12 oz herbal tea or water
300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat fat, 1,380 mg sodium

Dinner
Spicy Shrimp ‘n’ Rice

• Brush 3 oz shrimp with 1 Tbsp olive oil and grill until cooked through.
• Toss together ½ cup cooked brown rice mixed with 2 Tbsp rinsed and drained low-sodium canned black beans and ¼ tsp Cajun seasoning.
• 1 cup steamed broccoli florets drizzled with 1 Tbsp fresh lemon juice

12 oz herbal tea or water
340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat fat 300 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

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Optional Snack
1 oz string cheese
1 small apple
12 oz herbal tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for day 8 

• Without Optional Snack: 1,230 cal, 69 g pro, 179 g carb, 36 g fiber, 38 g fat, 13.5 g sat fat, 2,200 mg sodium
• With Optional Snack: 1,390 cal, 78 g pro, 205 g carb, 40 g fiber, 42 g fat, 15.5 g sat fat, 2,440 mg sodium

Day 9

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Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Tuna Salad Bowl

• Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tbsp olive oil with 1 tsp red wine vinegar.

12 oz herbal tea or water
310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium

Dinner
Chicken Kabob

• Alternately thread 5 cherry tomatoes; 1 small onion, quartered; 3 oz boneless, skinless chicken breast, cut into chunks; and 3 mushrooms onto metal skewer. Coat with cooking spray and grill until vegetables are tender and chicken is cooked through. Serve over ½ cup cooked quinoa.
• Toss 1 cup torn romaine lettuce with ¼ avocado, sliced. Drizzle with 1 tsp olive oil and ¼ tsp balsamic vinegar.

12 oz herbal tea or water
500 cal, 20 g pro, 49 g carb, 9 g fiber, 25 g fat, 4 g sat fat, 410 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

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Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herbal tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 9 

• Without Optional Snack: 1,340 cal, 84 g pro, 123 g carb, 26 g fiber, 61 g fat, 11 g sat fat, 1,065 mg sodium
• With Optional Snack: 1,470 cal, 100 g pro, 140 g carb, 28 g fiber, 61 g fat, 11 g sat fat, 1,130 mg

Day 10

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Breakfast
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Chicken Salad

• Toss together 2 cups mixed salad greens, ½ cup chopped mushrooms, and ¼ cup diced celery. Top with 3 oz sliced broiled or grilled chicken breast. Drizzle with 1½ tsp Basil Vinaigrette.

1 whole wheat roll 12 oz herbal tea or water
420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat fat, 400 mg sodium

Dinner
Lemon Chicken

• Sauté 3 oz chicken breast in 1 tsp olive oil in skillet with 2 cups shredded cabbage and 2 Tbsp fresh lemon juice. Add ¼ cup low-sodium, fat-free chicken broth. Serve over ½ cup cooked whole grain pasta.

12 oz herbal tea or water
400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat fat, 510 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

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Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herbal tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 10 

• Without Optional Snack: 1,350 cal, 74 g pro, 126 g carb, 21 g fiber, 66 g fat, 11 g sat fat, 1,070 mg sodium
• With Optional Snack: 1,520 cal, 80 g pro, 135 g carb, 24 g fiber, 80 g fat, 13 g sat fat, 1,070 mg sodium

Day 11

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Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Spinach Feta Salad

• Gently toss together 2 cups baby spinach, ½ sliced cucumber, 1 sliced hard-boiled egg, 1 oz crumbled feta, and 3 black olives. Drizzle with 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water
250 cal, 12 g pro, 14 g carb, 3 g fiber, 18 g fat, 7 g sat fat, 260 mg sodium

Dinner
Grilled Salmon

• Coat 3 oz salmon with cooking spray and broil/grill until cooked through. Serve with 2 small boiled red potatoes and 8 cooked asparagus spears. Sprinkle with 1 tsp chopped fresh parsley and 1 Tbsp fresh lemon juice.

12 oz herbal tea or water
400 cal, 28 g pro, 62 g carb, 9 g fiber, 6 g fat, 1 g sat fat, 100 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

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Totals for Day 11 

• Without Optional Snack: 1,400 cal, 62 g pro, 133 g carb, 18 g fiber, 54 g fat, 23 g sat fat, 700 mg sodium
• With Optional Snack: 1,570 cal, 65 g pro 152 g carb, 20 g fiber, 64 g fat, 24 g sat fat, 705 mg sodium

Day 12

Breakfast
Granola-Berry Bowl

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• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Veggie Flatbread

• Top whole grain wrap (8” diameter) with 3 sliced mushrooms, ½ cup green bell pepper strips, ½ sliced tomato, and 1 oz grated part-skim mozzarella. Broil until cheese melts. Top with ¼ sliced avocado.

1 medium orange
12 oz herbal tea or water
360 cal, 16 g pro, 49 g carb, 10 g fiber, 15 g fat, 5 g sat fat, 500 mg sodium

Dinner
Broiled Filet Mignon

• Serve 3 oz broiled filet mignon with 1 small baked potato topped with 1 Tbsp 0% plain Greek-style yogurt and 1 tsp chopped fresh chives.
• Sauté 1 cup brussels sprouts in 1 Tbsp olive oil with 1 clove minced garlic.

12 oz herbal tea or water
400 cal, 27 g pro, 40 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 70 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herb tea or water
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 400 mg sodium

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Totals for Day 12 

• Without Optional Snack: 1,330 cal, 70 g pro, 168 g carb, 29 g fiber, 51 g fat, 12 g sat fat, 990 mg sodium
• With Optional Snack: 1,520 cal, 73 g pro, 198 g carb, 32 g fiber, 57 g fat, 13 g sat fat, 1,390 mg sodium

Day 13

Breakfast
High-Protein Multigrain Pancake

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• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Chicken Soup ‘n’ Salad

• Simmer 3 oz diced boneless, skinless chicken breast in 2 cups low sodium fat-free chicken broth with 5 sliced baby carrots, 1 rib sliced celery, and 1 Tbsp chopped fresh parsley in saucepan until chicken is cooked through and vegetables are tender.
• Toss 1 cup mixed salad greens with ½ diced tomato and 1½ tsp Basil Vinaigrette.

12 oz herbal tea or water
320 cal, 17 g pro, 22 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 1,360 mg sodium

Dinner
Veggie Kabobs

• Alternately thread 4 oz extra firm tofu cubes; 1 med zucchini, cut into chunks; 1 medium bell pepper, cut into chunks; and 5 mushrooms onto metal skewers. Serve with ½ cup cooked whole barley.
• ½ cup peas and ¼ cup sliced carrots, steamed together
• 1/8 honeydew melon

12 oz herbal tea or water
380 cal, 23 g pro, 59 g carb, 15 g fiber, 7 g fat, 1 g sat fat, 150 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

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Optional Snack
1 medium sliced tomato
1 oz part-skim mozzarella
1 Tbsp Balsamic vinegar
2 tsp olive oil
4 basil leaves
12 oz herb tea or water
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 13 

• Without Optional Snack: 1,100 cal, 52 g pro, 153 g carb, 30 g fiber, 43 g fat, 8 g sat fat, 1,940 mg sodium
• With Optional Snack: 1,290 cal, 59 g pro, 162 g carb, 32 g fiber, 58 g fat, 13 g sat fat, 2,150 mg sodium

Day 14

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Breakfast
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Lentil Soup ‘n’ Salad

• Combine 1 cup cooked lentils, 1 cup low-sodium, fat-free chicken broth, ¼ cup chopped carrots, and 2 Tbsp chopped celery in saucepan and heat through.

1 med whole grain roll ½ cup grapes 12 oz herbal tea or water
380 cal, 22 g pro, 73 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 610 mg sodium

Dinner
Shrimp & Veggie Stir-Fry

• Stir-fry 3 oz peeled and deveined shrimp in 2 tsp canola oil with 2 cups frozen Asian vegetables until shrimp is cooked through and vegetables are crisp-tender. Stir in 1 tsp each reduced-sodium soy sauce and dark sesame oil.
• ½ cup cooked brown rice
• ¼ cantaloupe

12 oz herbal tea or water
500 cal, 23 g pro, 59 g carb, 8 g fiber, 18 g fat, 3 g sat fat, 1,180 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

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Optional Snack
Whole wheat pita (6½” diameter)
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 14 

• Without Optional Snack: 1,440 cal, 77 g pro, 182 g carb, 34 g fiber, 47 g fat, 11 g sat fat, 2,195 mg sodium
• With Optional Snack: 1,660 cal, 90 g pro, 222 g carb, 40 g fiber, 49 g fat, 11 g sat fat, 2,955 mg sodium

Day 15

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Breakfast 
Cold Cereal

• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Turkey Wrap

• Put 3 oz low-fat deli-sliced turkey breast on large whole grain wrap (13.5” diameter). Top with ½ cup shredded cabbage, 1 Tbsp dried sweetened cranberries, and 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water
460 cal, 12 g pro, 74 g carb, 11 g fiber, 17 g fat, 7 g sat fat, 910 mg sodium

Dinner
Broiled Crab Cake

• Broil 3 oz crabmeat cake and serve on a small whole wheat roll with a leaf of romaine lettuce and 3 red bell pepper slices. Drizzle with the juice of ¼ lemon.
• 8 oz canned tomato-basil soup (prepared with water)

12 oz herbal tea or water
390 cal, 22 g pro, 49 g carb, 5 g fiber, 11 g fat, 2 g sat fat, 1,350 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

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Optional Snack
1 oz string cheese
1 small apple
12 oz herb tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for Day 15 

• Without Optional Snack: 1,440 cal, 56 g pro, 234 g carb, 41 g fiber, 44 g fat, 18 g sat fat, 2,540 mg sodium
• With Optional Snack: 1,600 cal, 65 g pro, 260 g carb, 45 g fiber, 48 g fat, 20 g sat fat, 2,780 mg sodium

Day 16

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Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Hummus Pita

• Stuff whole wheat pita (6.5” diameter) with ½ cup hummus, ½ cup shredded romaine lettuce, and 2 tomato slices. Top with ½ cup grated cucumber mixed with 2 Tbsp 0% plain Greek-style yogurt, and 4 chopped mint leaves

12 oz herbal tea or water
400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium

Dinner
Steak with Veggies

• Serve 3 oz grilled beef tenderloin steak with ½ cup each sliced onions, bell pepper, and mushrooms sautéed in 2 tsp olive oil with 1 clove minced garlic.
• 2 small (3”) boiled red skin potatoes sprinkled with 1 tsp fresh chopped parsley

12 oz herbal tea or water
480 cal, 26 g pro, 69 g carb, 9 g fiber, 13 g fat, 3 g sat fat, 110 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

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Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herb tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 16 

• Without Optional Snack: 1,410 cal, 86 g pro, 184 g carb, 34 g fiber, 44 g fat, 10 g sat fat, 1,335 mg sodium
• With Optional Snack: 1,540 cal, 102 g pro, 201 g carb, 36 g fiber, 44 g fat, 10 g sat fat, 1,400 mg sodium

Day 17

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Breakfast
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Ranch Chicken Sandwich

• Serve 3 oz grilled chicken breast on whole wheat roll with 2 leaves romaine lettuce and 2 slices tomato. Top with 1 Tbsp low-fat Ranch dressing.

12 oz herbal tea or water
430 cal, 27 g pro, 31 g carb, 4 g fiber, 12 g fat, 2 g sat fat, 850 mg sodium

Dinner
Turkey Tetrazzini

• Cook 3 oz turkey breast cutlet with 4 baby carrots and ½ cup peas in ½ cup fat-free, low sodium chicken broth in broiler-safe skillet until turkey is cooked through and vegetables are tender. Toss with ½ cup cooked whole wheat linguine. Top with ¼ cup seasoned bread crumbs and broil until golden.

12 oz herbal tea or water
420 cal, 34 g pro, 54 g carb, 10 g fiber, 8 g fat, 2 g sat fat, 1,050 mg sodium

Dessert
½ cup vanilla ice milk
1 tsp chocolate syrup
10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

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Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herb tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 17 

• Without Optional Snack: 1,380 cal, 91 g pro, 142 g carb, 22 g fiber, 43 g fat, 7 g sat fat, 2,020 mg sodium
• With Optional Snack: 1,550 cal, 97 g pro, 151 g carb, 25 g fiber, 57 g fat, 9 g sat fat 2,020 mg sodium

Day 18

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Breakfast
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Veggie Burger

• Prepare 1 soy-vegetable patty per package directions. Serve on 1 slice whole wheat toast with 1 tsp Dijon mustard, 2 leaves romaine lettuce, and 3 slices (¼”) cucumber.

12 oz herbal tea or water
220 cal, 23 g pro, 75 g carb, 19 g fiber, 7 g fat, 1 g sat fat, 680 mg sodium

Dinner
Beef Lasagna

• Brown 3 oz lean ground beef and stir into ½ cup marinara sauce. Layer meat sauce with 2 cooked whole wheat lasagna noodles and ¼ cup low-fat cottage cheese in small baking dish. Top with 1 Tbsp grated Parmesan. Bake until bubbling.
• 1 cup steamed spinach

12 oz herbal tea or water
400 cal, 35 g pro, 47 g carb, 10 g fiber, 8 g fat, 3 g sat fat, 850 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

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Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 18 

• Without Optional Snack: 1,200 cal, 80 g pro, 179 g carb, 35 g fiber, 45 g fat, 19 g sat fat, 1,870 mg sodium
• With Optional Snack: 1,370 cal, 83 g pro, 198 g carb, 37 g fiber, 55 g fat, 20 g sat fat, 1,875 mg sodium

Day 19

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Breakfast 
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Turkey Burger

• Broil 4 oz turkey burger until cooked through and serve between 2 slices whole wheat toast with 2 slices unsweetened pineapple and 2 large leaves lettuce.

4 baby carrots
2 ribs celery
12 oz herbal tea or water
460 cal, 34 g pro, 70 g carb, 8 g fiber, 12 g fat, 2 g sat fat, 500 mg sodium

Dinner
Chicken Marsala

• Toss 3 oz sliced grilled chicken breast with ½ cup cooked whole wheat spaghetti and ¼ cup dry Marsala in skillet and heat through.
• 1 cup steamed broccoli

12 oz herbal tea or water
300 cal, 33 g pro, 30 g carb, 6 g fiber, 14 g fat, 3 g sat fat, 450 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

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Optional Snack
12 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat Ranch dressing
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 19 

• Without Optional Snack: 1,330 cal, 94 g pro, 179 g carb, 25 g fiber, 44 g fat, 9 g sat fat, 1,370 mg sodium
• With Optional Snack: 1,520 cal, 97 g pro, 209 g carb, 28 g fiber, 50 g fat, 10 g sat fat, 1,770 mg sodium/em>

Day 20

Breakfast
High-Protein Multigrain Pancake

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Garden Salad with Chicken

• Dice 3 oz broiled chicken breast and serve on top of 2 cups mixed salad greens with ¼ cup each chopped mushrooms, cucumber, and bell pepper. Sprinkle with 1 tsp unsalted sunflower seeds and drizzle with 1 Tbsp low-fat Italian dressing.

12 oz herbal tea or water
350 cal, 29 g pro, 8 g carb, 10 g fiber, 7 g fat, 2 g sat fat, 300 mg sodium

Dinner
Baked Sea Bass

• Serve 3 oz baked sea bass drizzled with 2 Tbsp balsamic vinegar.
• ½ cup cooked whole barley
• 10 steamed asparagus spears

12 oz herbal tea or water
370 cal, 28 g pro, 66 g carb, 13 g fiber, 3 g fat, 1 g sat fat, 340 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 20 

• Without Optional Snack: 1,120 cal, 69 g pro, 116 g carb, 33 g fiber, 20 g fat, 6 g sat fat, 1,070 mg sodium
• With Optional Snack: 1,310 cal, 76 g pro, 125 g carb, 35 g fiber, 35 g fat, 11g sat fat, 1,280 mg sodium

Day 21

Breakfast 
Lox ‘n’ Bagel

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• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Taco “Burger”

• Serve 3 oz broiled ground beef patty on 6” corn tortilla (baked until crisp) and top with ½ cup shredded lettuce, 2 Tbsp diced tomato, and 2 Tbsp salsa.

12 oz herbal tea or water
380 cal, 23 g pro, 20 g carb, 6 g fiber, 11 g fat, 2 g sat fat, 220 mg sodium

Dinner
Flatbread Chicken Pizza

• Brush 3 oz chicken breast with 1 tsp olive oil and grill until cooked through. Dice and sprinkle on large (13.5” diameter) toasted whole wheat wrap with and ½ cup sliced onion and mushrooms. Sprinkle with 1 Tbsp grated Parmesan and broil until cheese melts.

12 oz herbal tea or water
460 cal, 20 g pro, 44 g carb, 6 g fiber, 23 g fat, 5 g sat fat, 790 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 21 

• Without Optional Snack: 1,400 cal, 75 g pro, 114 g carb, 19 g fiber, 61 g fat, 15 g sat fat, 1,415 mg sodium
• With Optional Snack: 1,620 cal, 88 g pro, 154 g carb, 25 g fiber, 63 g fat, 15 g sat fat, 2,175 mg sodium

Day 22

Breakfast 
Cold Cereal

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• 1 cup unsweetened high-fiber cereal (multibran flake)
• 1 cup fat-free milk
• 1 cup sliced strawberrie

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat fat, 280 mg sodium

Lunch
Hummus Pita

• Stuff whole wheat pita (6.5” diameter) with ½ cup hummus, ½ cup shredded romaine lettuce, and 2 tomato slices. Top with ½ cup grated cucumber mixed with 2 Tbsp 0% plain Greek-style yogurt, and 4 chopped mint leaves 

12 oz herbal tea or water
400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat fat, 810 mg sodium

Dinner
Seafood Provençale 

• Sauté 3 large peeled and deveined shrimp and 2 sea scallops in 1 Tbsp olive oil with 1 clove minced garlic and 1 Tbsp diced onion in skillet until just cooked through. Add ½ cup low-sodium vegetable broth, ½ cup diced tomato, and 2 Tbsp fresh lemon juice and heat through.
• ½ cup brown rice
• 1 cup steamed broccoli 
• ½ cup grapes

12 oz herbal tea or water
390 cal, 12 g pro, 52 g carb, 6 g fiber, 16 g fat, 3 g sat, fat 540 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
1 small orange
240 cal, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat fat, 0 mg sodium

Optional Snack
1 oz string cheese
1 small apple
12 oz herb tea or water
160 cal, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 240 mg sodium

Totals for Day 22 

• Without Optional Snack: 1,380 cal, 53 g pro, 220 g carb, 44 g fiber, 45 g fat, 14 g sat fat, 1,630 mg sodium
• With Optional Snack: 1,540 cal, 62 g pro, 246 g carb, 48 g fiber, 49 g fat, 16 g sat fat, 1,870 mg sodium

Day 23

Breakfast
Eggs with Toast

• 2 hard-boiled or soft-cooked eggs
• 1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt 12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat fat, 370 mg sodium

Lunch
Tuna Salad Bowl

• Toss 3 oz drained canned tuna (chunk light in water) with 2 cups romaine lettuce, 1 sliced cooked beet (2”), 1 cup steamed fresh or frozen green beans, and 3 black olives. Drizzle with 1 Tbsp olive oil with 1 tsp red wine vinegar.

12 oz herbal tea or water
310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat fat, 240 mg sodium

Dinner
Miso Veggie Pot

• Combine 2 cups water, 4 oz cubed firm tofu, 1 cup chopped bok choy, ½ cup sliced mushrooms, ½ cup cooked soba (buckwheat) noodles, 2 sliced scallions, and 2 Tbsp miso paste in medium saucepan. Stir to combine. Bring to a boil and cook 5 minutes.
• 1/8 honeydew melon

12 oz herbal tea or water
320 cal, 25 g pro, 41 g carb, 6 g fiber, 9 g fat, 1 g sat fat, 1420 mg sodium

Dessert
1 low-calorie frozen fudge dessert bar rolled in 10 chopped unsalted peanuts
160 cal, 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 45 mg sodium

Optional Snack
6 oz 0% plain Greek-style yogurt
½ cup blueberries
12 oz herb tea or water
130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 65 mg sodium

Totals for Day 23 

• Without Optional Snack: 1,280 cal, 96 g pro, 140 g carb, 26 g fiber, 44 g fat, 12 g sat fat, 2,725 mg sodium
• With Optional Snack: 1,410 cal, 112 g pro, 157 g carb, 28 g fiber, 44 g fat, 12 g sat fat, 2,790 mg sodium

Day 24

Breakfast 
Yogurt with Fruit

• 8 oz 0% plain Greek-style yogurt
• 1 medium banana
• 8 walnut halves
• 1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk
370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat fat, 85 mg sodium

Lunch
Soup ‘n’ Sandwich

• 8 oz low-sodium tomato soup prepared with water
• 2 oz low-fat mozzarella melted between 2 slices whole wheat bread

12 oz herbal tea or water
420 cal, 24 g pro, 65 g carb, 6 g fiber, 14 g fat, 6 g sat fat, 750 mg sodium

Dinner
Mediterranean Chicken

• Sauté 3 oz boneless, skinless chicken breast in 1 Tbsp olive oil with 1 clove minced garlic, ½ cup diced tomatoes, 2 Tbsp sliced onion, and 4 black olives in skillet until cooked through.
• ½ cup quinoa

12 oz herbal tea or water
520 cal, 18 g pro, 40 g carb, 5g fiber, 33 g fat, 5 g sat fat, 540 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 10 unsalted almonds
160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 35 mg sodium

Optional Snack
¼ cup (30 pieces) unsalted pistachios in the shell
12 oz herb tea or water
170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat, 0 mg sodium

Totals for Day 24 

• Without Optional Snack: 1,470 cal, 72 g pro, 162 g carb, 19 g fiber, 70 g fat, 14 g sat fat, 1,410 mg sodium
• With Optional Snack: 1,640 cal, 78 g pro, 171 g carb, 22 g fiber, 84 g fat, 16 g sat fat, 1,410 mg sodium

Day 25

Breakfast 
Scrambled Eggs with Tortillas

• Sauté 2 Tbsp each diced red bell pepper and onion in skillet coated with cooking spray over medium-high until tender. Add 2 lightly beaten eggs and cook, stirring, until cooked through. Divide among 2 warm corn tortillas and top evenly with ½ oz shredded Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 330 mg sodium

Lunch
Chicken BBQ Wrap

• Arrange 3 oz sliced grilled chicken breast on 8” whole wheat tortilla. Top with ½ oz shredded low-fat Cheddar, 1 Tbsp barbecue sauce, 1 Tbsp chopped onion, and ½ cup shredded iceberg lettuce.

12 oz herbal tea or water
400 cal, 29 g pro, 30 g carb, 5 g fiber, 9 g fat, 3 g sat fat, 510 mg sodium

Dinner
Tuna Pasta

• Sear 3 oz tuna in skillet coated with cooking spray until desired doneness (or used drained canned tuna). Add ½ cup cooked whole wheat penne, 1 cup peas, 4 chopped basil leaves, and 1/8 tsp pepper. Remove from heat and stir in 2 Tbsp 0% plain Greek-style yogurt.
• 1 cup steamed spinach

12 oz herbal tea or water
440 cal, 40 g pro, 52 g carb, 15 g fiber, 5 g fat, 1 g sat fat, 540 mg sodium

Dessert
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 10 mg sodium

Optional Snack
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herb tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for day 25

• Without Optional Snack: 1,420 cal, 91 g pro, 139 g carb, 26 g fiber, 44 g fat, 19 g sat fat, 1,390 mg sodium
• With Optional Snack: 1,590 cal, 94 g pro, 158 g carb, 28 g fiber, 54 g fat, 20 g sat fat, 1,395 mg sodium

Day 26

Breakfast 
Granola-Berry Bowl

• Top 5 oz 0% plain Greek-style yogurt with ¼ cup low-fat granola and ½ cup each strawberries and blueberries. Sprinkle with 2 Tbsp each sliced almonds and ground flaxseed.

12 oz coffee with 2 oz fat-free milk
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat fat, 140 mg sodium

Lunch
Black Bean Tostada

• Rinse, drain, and mash ½ cup canned low-sodium black beans. Spread onto 2 6” corn tortillas (baked until crisp). Top evenly with 1 oz shredded Jack cheese and broil until cheese melts. Top evenly with ½ cup shredded lettuce and 2 Tbsp salsa.

1 medium nectarine
12 oz herbal tea or water
400 cal, 14 g pro, 64 g carb, 10 g fiber, 12 g fat, 6 g sat fat, 640 mg sodium

Dinner
Veggie Casserole

• Sauté 1 cup diced (fresh or frozen) cauliflower, 1 small diced red potato, ½ cup green beans, 1 clove minced garlic, and 1 Tbsp curry powder in 1 Tbsp olive oil in broiler-safe skillet until tender. Top with ¼ cup whole wheat panko bread crumbs and broil until browned.

12 oz herbal tea or water
400 cal, 11 g pro, 58 g carb, 12 g fiber, 16 g fat, 3 g sat fat, 95 mg sodium

Dessert
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat, 280 mg sodium

Optional Snack
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herb tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 5 mg sodium

Totals for Day 26

• Without Optional Snack: 1,370 cal, 52 g pro, 201 g carb, 33 g fiber, 46 g fat, 13 g sat fat, 1,155 mg sodium
• With Optional Snack: 1,560 cal, 55 g pro, 231 g carb, 36 g fiber, 52 g fat, 14 g sat fat, 1,555 mg sodium

Day 27

Breakfast 
High-Protein Multigrain Pancake

• Prepare 5” frozen or homemade pancake and top with ¼ cup raspberries and 2 Tbsp 0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat, 250 mg sodium

Lunch
Hamburger

• Serve 3 oz cooked lean ground beef patty on whole wheat roll topped with 1 tsp Dijon mustard; ¼ avocado, sliced; 1 outer leaf romaine lettuce; and 2 slices tomato.

½ cup baked beans
12 oz herbal tea or water
400 cal, 25 g pro, 50 g carb, 13 g fiber, 13 g fat, 3 g sat fat, 760 mg sodium

Dinner
Beef and Broccoli

• Cut 3 oz beef tenderloin into cubes. Stir-fry in 1 Tbsp olive oil with 1 clove chopped garlic and ¼ cup sliced onion in skillet. Add 1 cup broccoli florets (fresh or frozen). Whisk together ½ cup low-sodium beef broth, 1 tsp reduced-sodium soy sauce, and 1 tsp cornstarch. Add to skillet and cook on high, stirring, 1 minute.

½ cup steamed brown rice
1 cup watermelon cubes
12 oz herbal tea or water
500 cal, 30 g pro, 47 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 600 mg sodium

Dessert
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 180 mg sodium

Optional Snack
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 210 mg sodium

Totals for Day 27 

• Without Optional Snack: 1,300 cal, 67 g pro, 169 g carb, 28 g fiber, 41 g fat, 10 g sat fat, 1,790 mg sodium
• With Optional Snack: 1,490 cal, 74 g pro, 178 g carb, 30 g fiber, 56 g fat, 15 g sat fat, 2,000 mg sodium

Day 28

Breakfast 
Lox ‘n’ Bagel

• Spread 1 oz reduced-fat cream cheese on ½ whole wheat bagel. Top with 1 oz smoked salmon, and 2 slices each tomato and cucumber. Whisk together 1 tsp olive oil, 1 tsp chopped fresh dill, and ½ tsp red wine vinegar and drizzle over top.

12 oz coffee with 2 oz fat-free milk
380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat fat, 370 mg sodium

Lunch
Turkey Salad Sandwich

• Mix 3 oz diced cooked turkey breast with 2 Tbsp diced celery and 1 Tbsp reduced-fat mayonnaise. Spread between 2 slices whole wheat toast topped with 2 leaves romaine lettuce and 4 slices tomato.

1 medium pear
12 oz herbal tea or water
450 cal, 29 g pro, 60 g carb, 12 g fiber, 7 g fat, 1.5 g sat fat, 500 mg sodium

Dinner
Eggplant Parmesan

• Sauté 4 slices (1” thick; 5” diameter) peeled eggplant in 1 Tbsp olive oil in skillet until softened. Layer in small baking dish with ½ cup marinara sauce and 2 oz shredded part-skim mozzarella. Bake until bubbly and cheese melts.

1 cup sliced strawberries
12 oz herbal tea or water
410 cal, 18 g pro, 27 g carb, 9 g fiber, 26 g fat, 5 g sat fat, 720 mg sodium

Dessert
½ cup vanilla ice milk topped with 1 tsp chocolate syrup and 7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat, 35 mg sodium

Optional Snack
6½” diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat, 760 mg sodium

Totals for Day 28 

• Without Optional Snack: 1,420 cal, 79 g pro, 137 g carb, 28 g fiber, 60 g fat, 14.5 g sat fat, 1,625 mg sodium
• With Optional Snack: 1,640 cal, 92 g pro, 177 g carb, 34 g fiber, 62 g fat, 14.5 g sat fat, 2,385 mg sodium

Other Weight-Loss Strategies

Once the 28 days are over, Dr. Oz says you can transfer the healthy habits you learned to your regular eating plan or do the diet for another round. Since calories are not mentioned on the site, you can refer to the Dietary Guidelines for Americans, which estimates daily calorie needs by age, sex and physical activity.

For example, a 46- to 50-year-old moderately active male needs 2,400 calories each day to maintain his weight and a 46- to 50-year-old moderately active female needs 1,800 calories a day. A moderate activity level is considered a lifestyle that includes at least 150 minutes of exercise each week, according to the Centers for Disease Control and Prevention.

When it comes to fitness, one of the strategies recommended in the 28-day diet is to make time for exercise. The program comes with the 28-Day Plank Challenge, but you are on your own for the bulk of your physical activity.

One way to get started with fitness is to follow the Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services. These guidelines recommend following a fitness plan that includes at least 150 to 300 minutes a week of moderate-intensity or 75 to 150 minutes of vigorous-intensity cardiovascular exercise and two or more days of strength-training sessions.

Incorporating exercise into an overall weight-loss program may help increase the amount of weight you lose. But even more important, is the exercise you do after you’ve finished your diet. An October 2013 review published in Progress in Cardiovascular Disease summarized data from several studies, and the authors found that physical activity plays an important role in the amount of weight regain following successful weight loss.