The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (9 page)
Read The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks Online
Authors: Lisa Lillien
Choose one of the following:
*
Chicken So Low Mein with Side Salad
* Any HG Diet Plan Lunch or Dinner (
here
and
here
)
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Faux-Fried Chicken Strips with Side Salad
*
Fruity Fish & Potato Foil Pack with Side Salad
* Any HG Diet Plan Lunch or Dinner (
here
and
here
)
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
It’s Almost the End of the Jump Start … Time for a REWARD!
This doesn’t mean it’s time to go eat a huge pizza … Celebrate your accomplishment in a non-food-capacity:
* Go shopping. It doesn’t have to be a full spree, but buy yourself a few new pieces of clothing in honor of those pounds you’ve shed. Bonus: Shopping burns calories!
* Have a girls’ (or guys’) night in.
Magical Margarita Lights
all around!
* Enjoy a spa treatment. Get a massage, a pedicure, a haircut … Whatever!
* WEEK 4 *
DAY 7
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
*
The Great Greek Egg Breakfast
* Any HG Diet Plan Breakfast (
here
and
here
)
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Any HG Diet Plan Lunch or Dinner (
here
and
here
)
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Pizza-fied Chicken with Saucy Spaghetti Swap
*
Sesame-Ginger Salmon & Veggies
* Any HG Diet Plan Lunch or Dinner (
here
and
here
)
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
CONGRATULATIONS!
You’ve finished the four-week plan.
You’ve lost weight, shed inches, dropped sizes, and are likely feeling GREAT! Wondering what’s next? See
Life After the Four-Week Plan! (Continued Weight Loss, Maintenance, and Survival Strategies)
!
HUNGRY GIRL DIET RESOURCES
Supermarket List of Diet-Plan Staples
Hungry Girl’s Guide to Exercise
Vegetarian Meals and Meatless Alternatives
SUPERMARKET LIST OF DIET-PLAN STAPLES
Since this plan provides you with a LOT of mix ’n match options, there isn’t ONE shopping list that applies to everyone. These grocery-store staples should get you started, but you’ll need to build your exact shopping list based on the meals you choose. Here are some recommended items, both generic and specific. Brand names are included when there is a specific company that makes an outstanding product.
Download The Hungry Girl Diet App to create custom shopping lists and track your food! Visit
hungry-girl.com/diet
for details.
DAIRY
Cheese
Light string cheese
The Laughing Cow Light cheese wedges
Yogurt
Fat-free plain Greek yogurt
Fage Total 0%, Chobani 0%, Oikos 0%
Fat-free flavored yogurt (for snacking)
Yoplait Light (and Yoplait Greek 100)
Dannon Light & Fit (and Light & Fit Greek)
Egg Products
Fat-free liquid egg substitute
Egg Beaters Original, Better’n Eggs, Nulaid ReddiEgg
Liquid egg whites
AllWhites, Egg Beaters 100% Egg Whites
Eggs (for hard-boiled whites)
Milk
Fat-free milk
Butter
Light buttery spread and light whipped butter in a tub
Brummel & Brown, Land O’Lakes, Smart Balance
A REFRIGERATED STAPLE
House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
CEREAL
Cold Cereal
Fiber One Original bran cereal (or All-Bran Original)
*
*
Fiber One is sweetened with aspartame. If you prefer a high-fiber cereal made without artificial sweeteners, use All-Bran Original.
Hot Cereal
Old-fashioned oats
Quaker
POULTRY AND SEAFOOD
Poultry
Boneless skinless chicken breast (raw and/or precooked)
No-salt-added turkey breast (check the deli counter)
Boars Head
Seafood
Tilapia, cod, and/or sea bass (fresh or frozen)
Canned and pouched low-sodium tuna packed in water StarKist
PRODUCE
Fresh Vegetables
High-fiber veggies (tomatoes, onions, bell peppers, green beans, sugar snap peas, snow peas, bean sprouts, broccoli, Brussels sprouts, carrots, jicama)
High-volume veggies (mushrooms, cucumbers, cabbage, celery, zucchini, eggplant, yellow squash, asparagus, cauliflower, kale, spinach)
Romaine or iceberg lettuce
Spaghetti squash
Bagged Produce
Lettuce mixes
Broccoli cole slaw
Frozen Vegetables
High-fiber veggies (peppers, green beans, sugar snap peas, snow peas, broccoli, Brussels sprouts, carrots)
High-volume veggies (mushrooms, asparagus, cauliflower, kale)
Fresh Fruit (Choose Your Favorites!)
Apples
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Clementines (or other small mandarin oranges)
Grapes
Grapefruit
Honeydew melon
Lemons
Mangoes
Nectarines
Oranges
Peaches
Pears
Pineapple
Pomegranates (Look for 100-calorie containers of POM POMs, ready-to-eat arils!)
Raspberries
Strawberries
Tangerines (or other medium mandarin oranges)
Watermelon
Frozen Fruit (No Sugar Added)
Blackberries
Raspberries
Strawberries
And any other unsweetened fruit
CANNED FOODS
Pure pumpkin
Libby’s 100%
Black beans
Garbanzo beans (chickpeas)
Kidney beans
SNACKS
Crackers, Chips, and Other Crunchy Snacks
94% fat-free microwave popcorn bags
Jolly Time Healthy Pop, Orville Redenbacher’s SmartPop!,
Pop Secret 100 Calorie Pop
Crackers with fiber
Melba Toast, Melba Snacks, Ryvita, Wasa
Reduced-fat baked and popped chips (preferably 100-calorie bags)
Popchips, Quaker Popped Chips, Kettle Brand Bakes
Rice cakes and mini rice cakes
Quaker
Freeze-dried fruit
Funky Monkey, Just Tomatoes, Etc!
Snack Bars and Sweet Treats
Cereal bars, protein bars, and chewy granola bars with 100 calories or less
Quaker, Fiber One (especially Protein!), Special K
Quest Bars
Fiber One 90 Calorie Brownies and dessert bars
Vitalicious VitaTops (freezer aisle)
Nuts
Pistachios in the shell
Everybody’s Nuts!, Wonderful Pistachios
Almonds (whole and sliced)
Blue Diamond 100-calorie packs,
Emerald 100-calorie packs, Wonderful Almonds,
Wonderful Almond Accents
BREAD
Light bread slices
Weight Watchers, Nature’s Own 40 Calories, Nature’s Own
Double Fiber, Arnold/Oroweat, Sara Lee 45 Calories &
Delightful, Pepperidge Farm Light Style, Pepperidge Farm
Very Thin, Fiber One
100-calorie flat sandwich buns
Flatout Foldits (Hungry Girl varieties and others!),
Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge
Farm Deli Flats, Nature’s Own Sandwich Rounds,
Weight Watchers Flat Rolls, Sara Lee Thin Style Buns
Light English muffins
Thomas’, Western Bagel Alternative, Weight Watchers,
Fiber One, Nature’s Own 100 Calorie
What Are VitaTops?
They’re all-natural, high-fiber, low-fat muffin tops with just 100 calories (or less) each. REALLY satisfying and so delicious! You can find the Deep Chocolate and a few other flavors at select markets. You can also order online at
Vitalicious.com
.
FROZEN DESSERTS
Low-fat fudge bars with 100 calories or less
Weight Watchers Giant, Skinny Cow,
Healthy Choice Premium, Fudgsicles
Enlightened The Good-For-You Ice Cream bars
Fruit bars with 100 calories or less
Blue Bunny FrozFruit, Fruitfull Juice Bars,
Dreyer’s/Edy’s Fruit Bars
SAUCES, SALAD DRESSINGS,
AND SHELF-STABLE CONDIMENTS
Sauces and marinades with 20 calories or less per 1-tablespoon serving
Lawry’s, Margie’s, Ken’s Steak House, Mrs. Dash,
Newman’s Own
Dressings with 20 calories or less per 1-tablespoon serving
Newman’s Own Lite (especially Low Fat Sesame Ginger),
Ken’s Light Options, Kraft Light, Wish-Bone Light
Vinegar (balsamic, rice, red wine, white wine, cider)
Light mayonnaise
Mustard (honey, Dijon, spicy brown, yellow)
PANTRY STAPLES, SPICES, AND MORE
No-calorie sweetener packets
Splenda, Equal, Truvia, Stevia In The Raw, Nectresse
Salt-free seasoning mixes
Mrs. Dash (Original Blend!), McCormick Perfect Pinch
Olive oil or grapeseed oil
Pompeian
DINING OUT ON THE PLAN
As you know, you’ll get the best weight-loss results by preparing your own meals as often as possible. But dining out is a part of life, and there are plenty of smart choices you can make that fit into the plan. Here are diet-friendly meals for every dining-out occasion …
BREAKFAST
B.Y.O.N.: Bring Your Own Nuts!
Keep a ½-ounce portion of almonds or pistachios (about 12 almonds or 24 pistachios) on you at all times. It’s perfect for yogurt-based breakfasts or as a stand-alone emergency snack!
Diners, Restaurants, and Convenience Stores …
Fruit and Yogurt with Nuts
Pair 6 ounces (about
2
/
3
cup) of fat-free Greek yogurt with a large apple, banana, orange, or fresh fruit salad (about 1½ cups). If Greek isn’t available, go with regular fat-free yogurt. Add ½ ounce of almonds or pistachios (about 12 almonds or 24 pistachios). Great option!
Egg-White or Egg Beaters Omelette
Order an omelette or scramble made with Egg Beaters or egg whites, veggies (tomato, peppers, and onions are best), and no cheese. Request very little (or no) oil/butter when your scramble is cooked. Get an English muffin (if available) or one piece of whole-wheat bread. Instead of butter, add a small amount (a teaspoon or so) of jam to the muffin or bread. Have a small fruit salad or piece of fruit on the side.
Fast Food …
Fruit and Yogurt Parfait
Skip the granola and honey, and stick with fresh fruit and yogurt, preferably light or fat-free. If there’s a fat-free Greek option, even better! Add ½ ounce of almonds or pistachios (about 12 almonds or 24 pistachios). If the parfait is on the small side, order a side of fruit: apple slices are often available.
Egg-White English Muffin Sandwich
These are very popular and can be found at many restaurant chains. Skip the sausage and bacon, but feel free to have a single slice of cheese and naturally lean Canadian bacon. Pair with a small order of mixed fruit.
Fast-Food Bonus!
Since nutritional stats are often provided, check ’em out before ordering. Your breakfast should have between 300 and 350 calories (200 to 250 before nuts, if adding).
About oatmeal …
Although HG-style growing oatmeal is on the diet plan, I don’t necessarily recommend getting oatmeal on the go. Why? Because ordinary oatmeal isn’t all that satisfying. (Turn to the photo insert to see the size comparison!) However, if you can’t find any of the above suggestions, oatmeal can be a decent choice. Go for a single serving made with water or fat-free milk. If the oatmeal’s made with water, have a 6-ounce glass of fat-free milk on the side. A small topping of dried fruit is okay, but fresh fruit is better. If nutritionals are provided, look for options with 300 calories or less. And if hard-boiled eggs are available, have two whites on the side but skip the yolks.
LUNCHES AND DINNERS
Must-Know Info! (View Before You Chew)
Before perusing the specific menu recommendations, get familiar with these easy guidelines …
Go-Anywhere Protein Preferences!
Order lean fish (like tilapia, cod, or sea bass), shrimp, or chicken, and have it baked, broiled, or grilled. Request that it be prepared dry or with very little oil, and then skip the sauce and opt for a squeeze of lemon. The serving size should be about 4 ounces. Think back to your Week 1 meals and what that serving size looks like. If the portion looks large, eyeball 4 ounces, and take the rest home for another meal.
