Just Tell Me What to Eat!: The Delicious 6-Week Weight-Loss Plan for the Real World Book

Acknowledgments vii

Introduction 1

Chapter 1 Week 1 Goals 15

Day 1 Eat Whole Grains with Some Protein and Fruit for Breakfast (and Don't Skip Breakfast!) 18

Fettuccine Alfredo with Shrimp and Broccoli 23

Day 2 You Must Make Your Own Lunch 25

Roasted Salmon and Corn Relish 27

Day 3 Arrange Your Dinner Plate 29

Lentil Chili and Salad with Tomato-Chive Dressing 32

Day 4 How Much Should You Really Weigh? 34

Blackened Redfish, Dirty Rice, and Maple-Sweetened Collard Greens 38

Day 5 Set Realistic Goals and Put Your Goals in Motion 42

Leftover Lentil Chili and Salad with Tomato-Chive Dressing 46

Day 6 Readjust Your Goals over Time 47

Asian Peanut Chicken with Noodles 49

Day 7 Keep a Diet and Exercise Diary 51

Barbecue Chicken Pizza 53

Chapter 2 Week 2 Goals 59

Day 8 Plan Your Meals 62

Fettuccine with Roasted Eggplant and Broccoli 64

Day 9 Just What the Heck Is a Calorie? And How Many Do You Need? 66

Garlic-Lime Flank Steak, Mashed Yams, and Herbed Zucchini 69

Day 10 Eat Fewer Calories, Lose Weight! 72

Cashew Chicken 74

Day 11 Embrace Healthy Fats 76

Whitefish in Foil with Vegetables and Tomato Sauce and Caesar Salad 80

Day 12 Reduce Your Saturated Fat and Eliminate Trans Fats 83

Philly Cheese Steak and Waldorf Salad 86

Day 13 Carbs Are Good for You, Too 89

Salmon-Squash Risotto 92

Day 14 Double Your Fiber 94

Leftover Salmon-Squash Risotto 95

Chapter 3 Week 3 Goals 97

Day 15 Read Every Food Label Carefully 98

Sloppy Joes and Salad with Thousand Island Dressing 104

Day 16 Hold the Salt 107

Black Bean and Corn Taco Salad 109

Day 17 Look at Sodium on Food Labels 111

Pizza with Thai Peanut Sauce and Scallops 113

Day 18 Cholesterol Is Okay! 115

White Bean Chili and Salad with Thousand Island Dressing 120

Day 19 Measure Your Ingredients 122

Grouper with White Beans and Tomato Vinaigrette 124

Day 20 Portion-Size Yourself 125

Leftover White Bean Chili and Parmesan Squash 129

Day 21 Clean Out Your Pantry 130

Pumpkin-Crusted Trout with Lemon Sauce, Wild Rice, and Roasted Tomatoes 132

Chapter 4 Week 4 Goals 137

Day 22 Go Mediterranean 138

Oven-Fried Chicken and Roasted Corn on the Cob with Pan-Grilled Broccoli 143

Day 23 The Dr. Gourmet Pantry: Make a List of the Vegetables You Like, and Eat Them 146

Eggplant Parmesan 149

Day 24 The Dr. Gourmet Pantry: Eat Fruit and Nuts 150

Shrimp Fried Rice 155

Day 25 The Dr. Gourmet Pantry: Eat Cereals and Whole Grains 157

Spring Barley Salad 162

Day 26 The Dr. Gourmet Pantry: Eat Legumes 164

Seared Salmon and Chickpea Salad 166

Day 27 The Dr. Gourmet Pantry: Eat Fish 168

Oven-Fried Fish with Yam Home Fries and Pan-Grilled Asparagus 173

Day 28 The Dr. Gourmet Pantry: Reduced-Fat Dairy 176

Beef Stroganoff with Egg Noodles 180

Chapter 5 Week 5 Goals 183

Day 29 The Dr. Gourmet Pantry: Eat Olive Oil (and Other Healthy Fats) 185

Seared Halibut with Basil Oil, Savory Lemon Rice, and Side Salad with Honey Mustard Dressing 189

Day 30 The Dr. Gourmet Pantry: Eat Meat the Mediterranean Way 192

Leftover Beef Stroganoff with Egg Noodles 196

Day 31 How to Make Dinner When You're Busy 197

Shrimp Enchiladas 199

Day 32 Drink Alcohol If You Like, but Only in Moderation 201

Portobello Burger and Spiced Snap Peas 204

Day 33 What About Dessert? 206

Paella and Crème Brûlée 208

Day 34 Snacking Is Essential-Just Keep the Right Snacks on Hand 212

Baked Ziti 214

Day 35 Your Key to Eating Healthy Is Understanding Taste 216

Leftover Paella 220

Chapter 6 Week 6 Goals 221

Day 36 Don't Eat Fast Food 222

Leftover Baked Ziti 225

Day 37 Drink Coffee or Tea: They're Good for You 225

Red Beans and Rice 228

Day 38 Don't Drink Soda. Drink Water 230

Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing 232

Day 39 Limit Convenience Foods 235

Sweet Red Pepper Barbecue Tuna, Cheesy Quinoa, and Roasted Cauliflower 242

Day 40 Eat Healthy When Dining Out 245

Leftover Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing 248

Day 41 Eat Healthy When You Travel 249

Salmon with Caper Mayonnaise and Savory Quinoa 252

Day 42 Get Your Vitamins from Real Foods, Not Supplements 254

Pizza with Tomato, Basil, and Roasted Garlic 257

Chapter 7 Weeks 7 and 8: More Great Meal Ideas (And Dessert) 261

Appendix: Food Diary 253

Notes 295

Index 301