The ALL YOU Reality-Checked Diet gives you detailed week-by-week instructions to gradually change your current habits into healthier ones. You will lose weight (about 1 pound per week) without feeling deprived or overwhelmed.
Take Action Tip 1: Start Your Day a Healthy Way
Eating breakfast gives your metabolism a kickstart, and if you eat a balanced breakfast, you'll feel fuller throughout the day, which means you'll consume fewer calories overall. The goal of this week is to eat a healthy breakfast every single morning, and we make it easier for you by giving you seven tasty options (all perfectly balanced and 350 calories) to choose from. Your only job is to make sure you've got all the ingredients on hand, so prepare a healthy breakfast and enjoy!
Meal: Breakfast #1
Raspberry Granola Yogurt:
1 6 oz. container low-fat vanilla yogurt
1 cup fresh or frozen raspberries
1 crunchy granola bar, crushed (such as Kashi® or Health Valley®)
Top yogurt with berries and granola.
Meal: Breakfast #2
Peanut Butter & Banana Waffles:
2 frozen whole-grain waffles
2 tsp. peanut butter
1 banana, sliced
Toast waffles, spread with peanut butter and top with sliced banana.
Meal: Breakfast #3
1 packet instant plain oatmeal
1/4 cup dried apricots, chopped
1 oz. dry-roasted almonds, chopped
Make oatmeal with hot water. Top with sliced apricots and almonds.
Meal: Breakfast #4
Vanilla Cherry Smoothie:
1 low-fat milk
1 cup frozen cherries (not thawed)
1/2 cup old-fashioned oatmeal (dry)
Blend all ingredients until smooth.
Meal: Breakfast #5
Creamy Apple-Cinnamon Toast:
2 pieces whole grain bread
1/2 cup low-fat cottage cheese
1 medium apple, sliced
Cinnamon (to taste)
Toast bread. Top with cottage cheese and apple slices. Sprinkle with cinnamon.
Meal: Breakfast #6
Swiss Broccoli Scramble:
1 cup egg substitute (such as EggBeaters®) or 8 egg whites
1 1/2 slices 1 oz. low-fat Swiss cheese (such as Alpine Lace®), cut into small pieces
1 cup chopped cooked broccoli
1 piece of whole grain bread
1 tsp. trans fat-free margarine (such as Brummel & Brown®)
Scramble eggs with cheese and broccoli. Toast bread and spread with margarine to eat on the side.
Meal: Breakfast #7
Spicy Breakfast Burrito:
1 cup egg substitute (such as EggBeaters®) or 4 egg whites
1/2 cup canned black beans, rinsed and drained
2 Tbsp. spicy salsa
1 small, fat-free tortilla (such as La Tortilla Factory®)
Scramble eggs with beans and salsa. Warm tortilla in microwave. Spoon egg mixture into tortilla and roll up.
*ALL YOU should not be used as a substitute for regular professional health care. Always consult a physician before starting any diet or exercise program.