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  1. Healthy eating starts with healthy shopping. This grocery list has everything you need for our low-calorie breakfast, lunch and dinner menus.
  2. This week you'll get moving. Just by increasing the number of steps you take each day can have a big difference in weight loss.
  3. Each of these breakfast options are all just 400 calories each. To get started, choose a healthy breakfast, lunch, dinner and two snacks each day from the recipes provided. Go back to the Reality Checked Diet Recipes main page. 
  4. YOU'LL NEED:½ cup baby spinach2 tsp. olive oil1 egg plus 2 egg whites, beaten1 slice 2 percent CheddarPepper2 slices whole-grain bread, toastedIn a skillet over medium heat, sauté spinach in olive oil for 3 minutes until wilted. Pour eggs and egg whites evenly on top of spinach and cook without stirring until eggs are firm, about 4 minutes. Top with cheese, season with pepper and fold. Serve with toast.
  5. YOU'LL NEED:½ cup uncooked rolled oats½ cup low-fat milk2 Tbsp. chopped walnuts1 apple, chopped1 tsp. honey¼ tsp. cinnamonMix all ingredients and let sit for 10 minutes or overnight (this will soften the oats without cooking).
  6. YOU'LL NEED:2 pieces batch-cooked French toast½ cup strawberries1 Tbsp. 100 percent maple syrup2 Tbsp. sliced almondsWarm toast in microwave or skillet until heated throughout. With blender or hand blender, puree strawberries with syrup and drizzle on warm French toast. Top with almonds.
  7. YOU'LL NEED:3 oz. extra-firm tofu, drained1½ Tbsp. prepared pesto1/8 tsp. turmeric (optional for yellow color)2 slices whole-grain bread, toasted1 cup grapesMash tofu, pesto and turmeric with fork until it reaches a scrambled-egg texture. In a skillet, warm mixture for 8 minutes, until hot. Serve with toast and grapes.
  8. YOU'LL NEED:½ cup rolled oats¼ cup low-fat cottage cheese1 egg1/4 cup milk1 tsp. vanilla extract1 small banana2 tsp. maple syrupIn blender, combine oats, cottage cheese, egg, milk, vanilla and banana until smooth. Stir in banana pieces. Cook about three 4-inch pancakes on skillet misted with cooking spray. Serve pancakes with syrup.
  9. YOU'LL NEED:1 egg1 tsp. olive oilSalt and pepper2 slices whole-grain bread, toasted1 slice Cheddar1 cup strawberriesIn a skillet, cook egg in olive oil and season with salt and pepper. Make sandwich with egg and cheese. Serve with strawberries.Go back to the Reality Checked Diet Recipes main page.