The Diet Plan Inspiration

The diet plan is something I have always wanted to do ever since I realized the shocking number of obese people in my country. I would like to share this with the teenagers of the world and I really hope you take ten days of your life just trying this diet plan.

See how it works out for yourself. If you do like it, and if you do like how your body is changing, feel free to repeat this diet and make it a lifestyle!

My point in showing this regime of ten days is to inspire the world and the people of my community that it IS easy and it IS possible to make the right choices in choosing what you eat.

Its all in your hands, weather you'd like to live a long healthy life, or a life with many complications and suffering.

Good luck with the diet plan, it should go well for you as long as you stick to it!

The Diet Plan - Day Ten

In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.

Breakfast Melt

Ingredients:


5 oz fat-free cream cheese


2 tbsp pimentos small chopped


1 tbsp capers


1 tbsp Old Bay Seasoning
salt and pepper


1 6-1/2 ounce can tuna packed in water, drained


3 each English muffins, split and toasted


1 large tomato, cut into 6 individual round slices



Preparation Method:


1. In a bowl combine, fat-free cream cheese, pimentos and capers, mixing thoroughly.


2. Add Old Bay Seasoning, salt and pepper and mix until incorporated. Set aside.


3. In a bowl combine 1/3 of the cream cheese spread with the tuna. 


4. Spread the mixture over each of the split muffin halves.


5. Broil under broiler for about 3 minutes until heated through. Remove from oven.


6. Top each split muffin half with tomato slices, then divide the remaining cheese spread evenly over each half. Return to broiler for few minutes until cheese spread melts, about 1 minute.

Yield: 3 servings / two halves per person



Nutritional Information:


Calories: 265


Fat: 3 g


Lunch: Consists of a salad and a main course.

Salad - Lime and Cumin Bean Salad Recipe

Makes 6 servings

Ingredients

1	can corn
1	cup (can) black beans
1	cup (can)chickpeas
114	g lime juice (3 limes)
2	T extra virgin olive oil
4	T cumin

Preparation Method:

Strain and rinse all canned goods until water runs clear


Put in serving bowl


Add olive oil


Add cumin


Mix thoroughly


If stored in an airtight container, this will keep for ~a week or more

Nutritional Information:

Calories: 178

Fat: 7g

Main Course – Apricot & Ginger Pita

Ingredients:

1 16 oz pork tenderloin
seasoning salt

2 cups Romaine Lettuce shredded 


1/2 cup fat-free feta cheese 


8 each fat-free pitas

Apricot Ginger Sauce


1 jar / 8 oz Apricot preserves


1 oz / 2 tbsp soy sauce


1 tbsp minced fresh ginger

Preparation Method:


1. Heat grill or turn on broiler. 


2. Season pork tenderloin with Lawry’s seasoning.


3. Grill/broil tenderloin until internal temperature is between 160 and 165 degrees Fahrenheit. 


4. Remove from grill/broil and let sit for at least 3 to 5 minutes before slicing tenderloin.


5. In a sauce pan add apricot preserves and slowly heat over low temperature until it liquifies. Add soy sauce and fresh ginger. You should have a flavor that is both sweet and salty. Set pan aside to cool down.


6. In a bowl add shredded romaine lettuce and toss with Apricot Ginger Sauce.


7. Take one pita and divide into two halves. Add ¼ cup of romaine in each half, followed by ½ tablespoon of feta in each half and top with 2 ounces of sliced pork tenderloin.

Yield: 8 pitas

Nutritional Information: 


Calories: 190.1


Fat: 1.3 g

Dinner: Consists of a main course and a dessert.

Main Course – Mango-licious Barbecue Shrimp

Ingredients:


1 each large mango, peeled, pitted and coarsely chopped


1 each jalapeno chili pepper, seeded


1 each fresh garlic clove, chopped


¼ cup fresh lime or lemon juice


1 tsp honey


2 tbl fresh cilantro, chopped


1 lb 16-20 count shrimp, peeled and deveined


salt and pepper


non-fat cooking spray

(The shrimp count is the number of shrimp per pound. For example, 1 lb of a 16 count would contain 16 shrimp of about 1 oz each.)

Preparation Method:


1. In a food processor, place the mango, jalapeno and garlic and puree. Add the lime/lemon juice, honey, and cilantro and blend. Season with salt and pepper. Depending on how hot you want your sauce add anywhere from ½ to all of the jalapeno pepper.


2. Preheat the grill to medium-high.


3. In a bowl place the shrimp along with 2 tablespoons of the mango sauce and salt and pepper. Thread shrimp on to metal skewers.


4. Grill the shrimp on one side for 2-3 minutes, turn and grill for another 2-3 minutes.
Serve immediately.

(You may serve this shrimp several ways. Over a bed of baby greens, over pasta or rice, drizzling with remaining mango sauce.)

Yield: 4 servings – 4 shrimp per person 



Nutritional Information: 


Calories: 160 


Fat: 2 g


Dessert - Indoor S’mores

Ingredients:

2 whole graham crackers, broken in half

4 marshmallows

2 tablespoons bittersweet chocolate chips, melted (see Tip)

Preparation Method:

1. Position oven rack in the upper third of the oven; preheat broiler.

2. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.

Tips:

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition Information Per Serving:

Calories: 98

Fat: 3g

Total Day Nutritional Facts:

Total Calories: 891.1

Total Fat: 16.3

The Diet Plan - Day Nine

In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.

CANDY APPLE BREAKFAST PUDDING

Ingredients:


2 each large apples


¾ tsp ground cinnamon


¼ cup Splenda brown sugar


½ cup light-colored corn syrup


10 each ½ inch-thick slices

French or Italian bread


¼ cup egg beaters


1 ¼ cup fat-free milk


1 tsp vanilla


¼ tsp. allspice

Preparation Method:


1. Peel, core, and slice apples (should have 2 cups).


2. Place apples in a small saucepan with ¼ cup water and bring to a boil; reduce heat, and cook on medium-low heat for 6 to 8 minutes or till apples are tender.


3. Drain apples in a colander and put in a small bowl. Add cinnamon and stir gently. Set aside.


4. In small saucepan combine brown sugar and light-colored corn syrup. Bring mixture to a boil while stirring over medium heat. Remove from heat.


5. Pour mixture into a 2-quart square baking dish. 


6. Arrange a layer of half the bread slices in the baking dish atop the caramel mixture, trimming bread to fit.


7. Spoon cooked apples evenly over bread layer. Arrange remaining bread slices on top.


8. In a medium mixing bowl combine the eggs, milk, vanilla, and allspice. Carefully pour the egg mixture over bread, pressing the bread down to moisten the slices completely.


9. Cover with plastic wrap and refrigerate for at least 2 ½ hours or up to 24 hours.


10. When you are ready to serve, remove plastic wrap and bake uncovered, in a 325 degree over for 45 minutes or till a knife comes out clean.


11. Remove from oven; run a clean knife around edge to loosen. Let stand for 15 minutes.


12. Cut into rectangles or squares. Serve warm or cool.

You may invert pudding onto a platter. Be careful to make sure platter is larger than square baking dish. You may then spoon remaining brown sugar sauce over pudding.

Yield: 6 servings



Nutritional Information: 


Calories: 208


Fat: 1.5 g


Lunch: Consists of a main course and a dessert.

Main Course- Spaghetti Bison Pie

Ingredients:


1 lb buffalo meat, ground (97% meat to 3% fat)


1 each sweet onion, chopped


1 can stewed tomatoes (undrained)


1-15oz. can tomato sauce


1 tbl dried oregano


1 tsp dried thyme
1tsp dried basil


4 oz dried spaghetti noodles, cook and drain


1 cup fat-free cottage cheese, small curds


1 cup fat-free mozzarella cheese


3 tbl parmesan cheese, grated


salt and pepper


non-fat cooking spray

Preparation Method:

1. Preheat oven to 375 degrees.


2. Brown buffalo meat and onion in a large skillet over medium heat.


3. Add tomatoes, tomato sauce, oregano, thyme, basil, salt and pepper. Simmer 20 to 25 minutes uncovered until it thickens slightly. Set aside.


4. Spray a 10” glass pie pan with non-fat cooking spray and arrange spaghetti noodles on the bottom of plate, creating a crust.


5. Spread cottage cheese evenly over the noodles.


6. Spread meat sauce evenly over cottage cheese. Then top with mozzarella cheese. Sprinkle grated parmesan cheese over top of mozzarella evenly.


7. Bake in oven for 40 minutes or until cheese has turned a golden brown.

Yield: 6 servings – 1 slice per person



Nutritional Information:


Calories: 275


Fat: 3 g

Dessert – Pineapple & Raspberry Parfaits

Ingredients:

2 8-ounce containers (2 cups) nonfat peach yogurt

1/2 pint fresh raspberries, (about 1 1/4 cups)

1 1/2 cups fresh, frozen or canned pineapple chunks

Preparation Method:

1. Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Nutrition Facts Per Serving:

Calories: 109

Fat: 0g

Dinner: Consists of a soup and a main course.

Soup - Tortilla Soup Recipe

Ingredients

16	oz chicken breast
4	oz green chilies
2	cloves garlic
1	medium onion
30	ounce diced tomatoes
1	cup chicken broth
1	teaspoon cumin
1	cup avocado, sliced

Directions

1. Plce chicken in crockpot


2. Combine chilies, garlic, onion, tomatoes, 1/2cup chicken broth and cumin in a small bowl. Pour over chicken.


3. Cook on High for 3 hours. When chicken is tender, shred with two forks. Adjust seasoning if needed.


4. Garnish with cilantro and avocado.

Nutritional Information:

Calories: 401

Fat: 12

Main Course – Roasted Turkey Breast

Ingredients:


½ cup fresh chopped herbs – thyme, rosemary and basil


2 tbsp seasoning salt (Lawry’s brand)


2 tbsp garlic salt


3 lbs fresh turkey breast boneless, skin on 


2 tbsp paprika


non-fat cooking spray

Preparation Method:


1. Preheat oven to 375 degrees


2. Chop fresh herbs and place in bowl. 


3. Rinse breast and pat dry. Stuff herbs, seasoning and garlic salt under skin of turkey. 


4. Spray outside of turkey with spray and top with seasoning salt and paprika.


5. Roast turkey until internal temperature reaches 165 degree or until juices run clear.

Yield: 12 servings – 4 oz per person



Nutritional Information:


Calories: 151


Fat: 1 g


Total Day Nutritional Facts:

Total Calories: 1,144

Total Fat: 17.5g

The Diet Plan - Day Eight

In addition to the meal recipes provided, you must have atleast 8 large glasses of water and one fruit throughout your day.

Breakfast – Taters and Eggs

Ingredients:

2 medium potatoes

1 cup egg beaters 


1 bunch chopped chives


½ cup fat-free shredded cheddar cheese


salt and pepper to taste


non-fat cooking spray

Preparation Method:


1. Wash potatoes and pat dry. Place potatoes in microwave and cook until you can easily insert and remove knife (about 8-12 minutes).


2. Spray skillet with non-fat cooking spray and heat on medium.


3. Add salt and pepper to egg beaters and beat slightly. Pour into skillet and scramble, making sure to remove pan from heat once egg have started to sit up. Add chopped chives and continue cooking eggs until firm using residual heat from pan.


4. Remove potatoes from microwave and slice in half lengthwise. Scoop inside of potato out, placing insides in bowl. The skin is now your boat.


5. Mash potato in the bowl adding salt and pepper to taste. Add egg beaters with chives and mix.


6. Spoon equal parts into four halves.


7. Top with fat-free cheddar cheese.

Serve immediately. Try adding salsa or fat-free sour cream.

Yield: 4 servings



Nutritional Information: 


Calories: 158


Fat: 0.1 g

Lunch: Consists of a soup and a main course.

Soup - Corn Chowder Recipe:

Ingredients

16	oz whole kernel corn, drained
3	chopped medium potatoes
1	chopped onion
1/2	teaspoon salt
2	cups chicken broth
2	cups milk
1/4	cup butter

Directions

Combine first 6 ingredients in slow cooker. 


Cover and cook on low for 7 to 9 hours.


Puree in a blender or food processor, if desired, then return to pot. 


Stir in milk and butter; cover and cook on HIGH about 30 to 60 minutes longer.

Nutritional Information:

Calories: 196

Fat: 9g

Main Course – Chicken Taco Salad

Ingredients:

6 – 5oz. chicken breast, boneless and skinless


salt and pepper


12 oz. lettuce, shredded


12 oz. tomatoes, diced


2 oz. green onions, chopped


6 oz. fat-free cheddar cheese, shredded


2 oz. cilantro


6 oz. fat-free chili lime chips

Preparation Method:


1. Heat grill to medium high. Season chicken with salt and pepper. Grill each breast on each side for 4 minutes or until cooked through. Set aside.


2. In a large bowl combine lettuce, tomatoes, green onions, cheese and cilantro and toss together well.


3. Divide lettuce mixture evenly into bowls.


4. Slice chicken breast into strips and place 5 oz. on top of each bowl of lettuce.


5. Garnish with tortilla chips.

You may serve with salsa or fat free sour cream.

Yield: 6 servings 



Nutritional Information: 


Calories: 306


Fat: 3.7 g

Dinner: Consists of a main course and a dessert.

Main Course - Boneless Garlic Chicken

Ingredients:


4-8 oz chicken breast with rib bones and skin
(skin will be removed after cooking) 


1 clove finely chopped garlic


seasoning salt (Lawry’s brand) and black pepper


non-fat cooking spray

Preparation Method:


1. Preheat oven to 400 degrees.


2. Rinse chicken and pat dry. Make a pocket under skin of chicken breast 
by poking finger through membrane. Make sure to work your finger under 
the skin all the way around the breast without poking through the other side. 


3. Add garlic, seasoning salt and pepper, rubbing it around to cover entire 
breast.


4. Spray skin of chicken with non-fat cooking spray, then season skin of breast with seasoning salt and pepper.


5. Cook chicken for 18-25 minutes until internal temperature of chicken reaches 165 degrees or until juices run clear.

Remember cooking with the skin on will not impart fat into the chicken meat. Just don’t forget to remove the skin before eating because that is where most of the fat is.

Yield: 4 servings – 4 oz each without bone
(bones attached should weigh around 4 ounces; you should only be consuming about 4 ounces of white meat)



Nutritional Information:
(Meat only no skin)

Calories: 142


Fat: 3 g


Nutritional Information:
(Meat with skin)

Calories: 193


Fat: 8 g


Makes a difference removing the skin, doesn’t it?

Dessert - Baby Tiramisù

Ingredients:

1/2 cup nonfat ricotta cheese, (4 ounces)

2 tablespoons confectioners' sugar

1/2 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

12 ladyfingers, (about 1 3/4 ounces)

4 tablespoons brewed espresso, or strong coffee, divided

2 tablespoons bittersweet chocolate chips, melted (see Tip)

Preparation Method:

Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.

Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Tips:

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition Facts Per Serving:

Calories: 107

Fat: 2g

Total Day Nutrition Facts:

Total Calories: 909

Total Fat: 17.8g