|
Tired Girl's Diet |
|
So exhausted you can hardly crawl out of bed each morning? Or maybe you totter home after work and play quintessential couch potato? An inadequate diet could be the culprit. This seven-day regimen can make you feel alive again fast.
by Lyn Stallworth |
|
Day 1
Breakfast
1 slice whole grain bread
Blender Fruit Shake
1 cup skim milk
1 tablespoon nonfat dry milk
1 small banana
1/4 tsp vanilla extract
Whirl until thoroughly blended.
Coffee with skim milk
Lunch
1 small can water-packed tuna
carrot and celery sticks
1 small apple
Dinner
3-ounce lean steak, broiled
small boiled potato
1 cup steamed spinach topped
w/2 tsp toasted sesame seeds
1 pear with 1 oz low-sodium cheese
Bedtime
Herbal tea with 2 t honey |
Day 2
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
1 cup plain yogurt
1/2 cup fresh strawberries
Whirl until thoroughly blended.
Coffee
Lunch
Chicken sandwich (dark meat) on whole-grain bread, with 1 T low-cal mayonnaise
Dinner
1 cup cooked enriched rigatoni or penne tossed with steamed broccoli rabe or broccoli and 2 T olive oil. (Hot pepper flakes and 2 canned anchovies, if desired)
Bedtime
Herbal tea with 2 t honey
|
|
Day 3
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
1 cup skim milk
1 tablespoon nonfat dry milk
1 small peeled peach
5 strawberries
Whirl until thoroughly blended.
Coffee
Lunch
4 oz tomato juice
Large serving of salad with dark greens, sliced mushrooms
Lemon juice or low-cal dressing
Small box of raisins
Dinner
3-0z serving calves liver (sauté in 1T olive oil, deglaze pan with 1T balsamic vinegar)
2/3c steamed kale or mustard greens
1c steamed brown rice
1 small bunch grapes
Bedtime
Herbal tea with 2 t honey |
Day 4
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
1 cup skim milk
1 small banana
1/4 cup unsalted peanuts
Whirl until thoroughly blended.
Coffee
Lunch
8 medium boiled shrimp, (sprinkle with lemon juice or dip in cocktail sauce)
Dinner
1c canned veggie chili w/beans
1c steamed brown rice
Salad of sliced oranges and red bell pepper with low-cal sesame-oil dressing
Bedtime
Herbal tea with 2 t honey |
|
Day 5
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
1/2 c orange juice
1 small can pineapple chunks
packed in water, drained
Whirl until thoroughly blended.
Lunch
4 oz vegetable-juice cocktail
bulgur-wheat salad:
1 c bulgur wheat
2T chickpeas
1T chopped cilantro
1T chopped parsley
2T diced tomato
2T oil and lemon dressing
Stuff into whole-wheat pita bread and top with 1/2 c plain yogurt.
Dinner
4-0z broiled fish fillet topped
with horseradish butter (2T
butter mixed with 1/2t drained
horseradish.
1 medium baked sweet potato
1c steamed kale, mustard greens,
or Swiss chard
Bedtime
Herbal tea with 2 t honey
|
Day 6
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
4 oz prune juice
1 peeled seedless orange
1/2 c yogurt
Whirl until thoroughly blended.
Lunch
1 medium broiled chicken leg
Raw broccoli florets, unlimited
l oatmeal and raisin cookie
Dinner
1c cooked spaghetti with 1c white
clam sauce
Salad of dark greens with low-
cal dressing. 1 small serving Italian whole-wheat bread. 1 oz cheese (Bel Paese, Swiss, Parm)
1 4-oz glass red or white wine
1/4c unsalted pecans or walnuts
1 small pear
Bedtime
Herbal tea with 2 t honey |
|
|
|
Day 7
Breakfast
1 slice whole-grain bread
Blender Fruit Shake
1 cup skim milk
2T nonfat dry milk
3 soft dried apricots
Whirl until thoroughly blended.
Coffee
|
Lunch
Plate of steamed vegetables, such as carrots, spinach, potato, etc. Top with tablespoon toasted sesame seeds
1 whole-wheat pita pocket
1/2 c plain low-fat yogurt
1 tangerine or orange
|
Dinner
2 small, well-trimmed broiled lamb chops
3/4 c steamed green beans and 1/2 c drained canned canneli
(white) beans, heated in 1T olive oil (slivers of garlic optional)
Leafy green salad with low-cal dressing
1/2 c lemon sherbert
Bedtime
Herbal tea with 2 t honey |
|
