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Jump-start weight loss with this healthy eating plan. The foods you choose to eat can maximize your workouts; they can also help you lose weight faster, increase your energy, boost your metabolism, and improve your overall health. You’ll eat three healthy meals (about 400 calories) and two satisfying snacks (around 200 calories each) for a total of about 1,600 calories a day. Mix and match the meals for a cus-tomized diet plan that suits your taste.

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Excerpted from 2-Week Turnaround Diet Cookbook, by Heather K. Jones, RD, with Chris Freytag (Rodale 2010)

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DAY 1BREAKFASTPepper and Mushroom Frittata TIME: 15 MINUTES / SERVES: 48 eggs 1/4 cup grated Parmesan cheese 1 tablespoon olive oil 1/2 red bell pepper, chopped 1/2 onion, chopped 1/2 cup chopped mushrooms 1/4 cup chopped parsley 4 teaspoons apricot all-fruit spread 4 slices whole wheat bread, toasted

1. Preheat the broiler. Beat the eggs, Parmesan cheese, and salt and black pepper to taste in a medium bowl. 2. Heat the oil in an ovenproof skillet over medium heat. Cook the bell pepper, onion, and mushrooms for 5 minutes, stirring occasionally, until lightly browned. 3. Pour the egg mixture into the skillet and cook for 4 minutes, or until the bottom has set and the top is starting to set. 4. Sprinkle with the parsley and broil for 3 minutes or until the top has started to brown. 5. Meanwhile, spread 1 teaspoon of the fruit spread on each piece of toast. 6. Cut the frittata into 4 wedges. Divide the wedges and toast among 4 plates.

PER SERVING: 298 calories; 16 g total fat; 5 g saturated fat; 20 g carbohydrate; 3 g fiber; 19 g protein; 427 mg cholesterol; 366 mg sodium

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LunchItalian BLT SandwichTIME: 10 MINUTES / SERVES: 1

2 teaspoons reduced-fat mayonnaise 2 teaspoons refrigerated reduced-fat pesto 1 sandwich flatbread (about 100 calories), split 1/4 cup arugula or 2 large lettuce leaves 1/2 small vine-ripened tomato, sliced 3 slices cooked turkey bacon, halved crosswise 1 carrot, cut into sticks

1. Cook the turkey bacon.2. Meanwhile, spread the mayonnaise and pesto on one side of the bread. 3. Top with the arugula or lettuce, tomato, cooked bacon, and other side of the bread. 4. Cut in half and serve with the carrot sticks.


SNACK Mini Pesto Pizza TIME: 7 MINUTES / SERVES: 1

1/2 whole grain English muffin 1 tablespoon prepared pesto 3 tablespoons shredded reduced-fat mozzarella cheese

1. Preheat the oven to broil. 2. Place the muffin upside down on a baking sheet and broil for 4 minutes, or until toasted. 3. Turn and spread with the pesto. Top with the cheese and broil for 3 minutes, or until the cheese melts.


DINNER Chicken With Sweet Potatoes and Collard Greens (pictured on page 1)TIME: 45 MINUTES / SERVES: 4

Sweet potatoes are chockfull of beta-carotene; opt for the darkest ones, as they have the most vitamins.

2 medium (5 ounces each) sweet potatoes, cut in half 2 tablespoons olive oil 1/4 teaspoon black pepper 3/4 teaspoon salt, divided 1/4 cup pecans, chopped 4 boneless, skinless chicken breast halves (4 ounces each) 2 cloves garlic, finely minced 1 tablespoon finely chopped rosemary 4 cups sliced collard greens 4 tomatoes, chopped 1 onion, thinly sliced 1 tablespoon chopped fresh oregano 2 tablespoons cider vinegar

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1. Preheat the oven to 375°F. Coat a large baking sheet with cooking spray; set aside. Coat a baking dish with cooking spray. 2. Place the sweet potatoes cut-side down in the baking dish. Bake for 30 minutes, or until tender. Peel the sweet potatoes and place them in a medium bowl. Mash with the olive oil, black pepper and 1/4 teaspoon of the salt. Stir in the pecans. 3. Place the chicken breasts in the baking dish and rub with the garlic, rosemary, and 1/4 teaspoon of the salt. Bake for 15 to 20 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. 4. Meanwhile, place the collard greens, tomatoes, onion, and oregano on the baking sheet and coat them with cooking spray. Toss and spread out on the sheet. Bake with the chicken for 15 minutes. Sprinkle with the vinegar and the remaining 1/4 teaspoon salt. Return to the oven and bake for 5 minutes. 5. Divide the chicken, sweet potatoes, and collard greens among 4 plates.


SNACK Parmesan Cheese Crisps TIME: 20 MINUTES / SERVES: 4

1 cup finely shredded Parmesan cheese Freshly ground black pepper 4 small ripe pears, cut into wedges

1. Preheat the oven to 350°F. Line a large baking sheet with parchment paper or foil and coat with cooking spray. Spoon the cheese by tablespoonfuls, spacing 1” apart, on the paper. Spread each into a 2” round. Grind a small amount of pepper on top of each round. 2. Bake for 7 to 8 minutes, or just until golden. Quickly loosen the cheese crisps from the parchment, using a thin-bladed spatula. Cool on the pan for 5 minutes and serve with the pear wedges.


DAY 2BREAKFASTWhole Grain Waffle TIME: 10 MINUTES / SERVES: 1

1 frozen whole grain low-fat waffle 3 ounces vegetarian sausage 2 teaspoons maple syrup 1 cup blueberries 1 cup fat-free milk

1. Prepare the waffle and the sausage according to package directions. 2. Place the waffle on a plate, drizzle with syrup, and sprinkle with the blueberries. Serve with the sausage and milk.


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LUNCHAsian Chicken SaladTIME: 15 MINUTES PLUS CHILLING TIME / SERVES: 1

2 cups mixed salad greens 3 ounces cooked chicken breast, shredded (about 3/4 cup) 1/2 cup cooked brown rice, chilled 1/4 cup mandarin oranges 2 tablespoons low-fat sesame-ginger salad dressing 2 tablespoons sliced toasted almonds

1. Cook the brown rice.2. Combine the greens, chicken, rice, oranges, and dressing in a medium bowl. Sprinkle with the almonds.


DINNER Asian Fish Packets TIME: 30 MINUTES / SERVES: 4

4 tilapia fillets (1 1/4 pounds) 1 cup peapods, cut lengthwise into strips 1 cup red bell pepper strips 1 cup shredded carrots 4 tablespoons Asian stir-fry sauce 4 teaspoons toasted sesame oil 2 cups hot cooked brown rice

1. Preheat the oven to 425°F. Set out four 16” lengths of aluminum foil or parchment paper. 2. Place a fillet in the center of each. Top with the peapods, peppers, and carrots. Drizzle with the stir-fry sauce and sesame oil. Fold the foil into packets, making a tight seal; place on a baking sheet. 3. Bake for 22 minutes, or until the fish flakes easily, opening carefully to avoid the escaping steam. Serve with the rice. PER SERVING: 333 calories; 8 g total fat; 2 g saturated fat; 33 g carbohydrate; 4 g fiber; 33 g protein; 71 mg cholesterol; 490 mg sodium

SNACKRaspberry Peaches with Greek Yogurt TIME: 30 MINUTES / SERVES: 4

1 medium peach, chopped 1 tablespoon raspberry spreadable fruit 1 teaspoon orange juice or water Pinch of apple pie spice 1 cup fat-free plain Greek-style yogurt

1. Gently stir together the peach, spreadable fruit, orange juice or water, and spice in a medium bowl until combined. 2. Using a slotted spoon, spoon just the peaches into a dessert bowl. Top with the yogurt and drizzle with the raspberry juices.


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SNACKChocolate Pudding (pictured on page 3) TIME: 10 MINUTES PLUS CHILLING TIME / SERVES: 4

This recipe takes some stirring, but the result will be worth it! Any nut will work, so try almonds, pecans, or walnuts. Store extra pudding in the refrigerator for up to 3 days.

1/2 cup cornstarch 1/2 cup unsweetened cocoa powder 3 tablespoons sugar 2 1/2 cups fat-free milk, divided 3 tablespoons unsalted shelled pistachio nuts, chopped

1. Place the cornstarch, cocoa powder, and sugar in a medium saucepan. Whisk in 1 cup of the milk until smooth. 2. Cook over medium heat, stirring constantly, while gradually adding the remaining 1 1/2 cups milk. Con- tinue stirring until the mixture comes to a boil. Boil for 1 minute, stirring constantly. 3. Remove from the heat and pour into 4 cups. Sprinkle with the pistachios. Chill for 20 minutes, or until ready to serve.


DAY 3BREAKFASTWhole Grain Cereal and Banana TIME: 5 MINUTES / SERVES: 1

3/4 cup whole grain flakes cereal 1 small banana, sliced 2 teaspoons chopped walnuts 1 cup fat-free milk 3 turkey sausage links like Jimmy Dean Fully Cooked Turkey Sausage links

1. Combine the cereal, banana, walnuts, and milk in a bowl. Serve with the heated sausage.


LUNCHTurkey Grinder (pictured above)TIME: 15 MINUTES / SERVES: 2

Not all deli turkey is the same. Ask to see the nutrition labels to find the products with the lowest fat and sodium contents. You can also do your research online before heading to the supermarket.

1 medium onion, thinly sliced 2 tablespoons balsamic vinegar 2 teaspoons honey, divided 1 teaspoon Dijon mustard 2 whole grain rolls (3 ounces each), sliced in half 5 ounces natural low-sodium turkey breast 2 leaves romaine lettuce 1 whole roasted red pepper, patted dry and cut into thin strips

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1. Heat a small saucepan coated with cooking spray over medium heat. Add the onion and cook, stirring, for 5 minutes or until browned. Add the vinegar and 1 teaspoon of the honey, cover, and cook for 3 to 5 minutes or until very tender. 2. Stir together the mustard and the remaining 1 teaspoon of honey in a small bowl. Spread onto the bot- toms of the rolls. 3. Divide the turkey, lettuce, red pepper, and onion among the rolls.


SNACKMelon, Berry, and Brie Treat TIME: 10 MINUTES / SERVES: 1

1/2 cup chopped cantaloupe 1/2 cup quartered strawberries 1/2 cup cubed Brie 1/4 to 1/2 teaspoon aged balsamic vinegar

1. Stir together the cantaloupe, strawberries, and Brie in a small bowl. Drizzle with the balsamic vinegar.


DINNER Shrimp Pasta Primavera TIME: 15 MINUTES / SERVES: 4

8 ounces whole grain penne pasta 1 pound frozen raw medium shrimp, thawed 1 bag (16 ounces) frozen broccoli, onions, mushrooms, and peppers 1/2 cup fat-free plain Greek-style yogurt 1/4 cup low-fat Caesar salad dressing 2 tablespoons shredded Parmesan cheese

1. Prepare the pasta according to package directions, adding the shrimp and vegetables during the last 3 minutes of cooking. Drain well. 2. Meanwhile, whisk together the yogurt and salad dressing in a large bowl. Add the hot pasta and vegetables and toss to coat well. Sprinkle with the cheese.


SNACKBuffalo Celery Sticks TIME: 5 MINUTES / SERVES: 2

4 ounces low-fat cream cheese, softened 1/3 cup crumbled reduced-fat blue cheese 1/8 to 1/4 teaspoon hot sauce 4 ribs celery, cut into 3” pieces

1. Stir together the cream cheese, blue cheese, and hot sauce in a small bowl until well blended. 2. Divide among the celery pieces and serve.


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DAY 4BREAKFASTSmoked Salmon Omelet (pictured)TIME: 20 MINUTES / SERVES: 1

Made in minutes, omelets are a great last-minute meal, tasty any time of day. Omelets are also a clever use for cooked leftovers. In this recipe, you can replace the smoked salmon with leftover shredded chicken, coarsely chopped shrimp, or slivered fresh pork tenderloin. Replace the spinach with an equal amount of chopped vegetables, and the goat cheese with your favorite shredded cheese.

5 egg whites 2 teaspoons chopped fresh parsley 1/8 teaspoon herbes de Provence, crushed 1 cup baby spinach 1 ounce thinly sliced smoked salmon 2 tablespoons (1 ounce) crumbled goat cheese 1 slice whole wheat bread, toasted 1 orange, sectioned

1. Whisk together the egg whites, parsley, and herbes de Provence in a medium bowl until blended. Set aside. 2. Heat a small nonstick skillet coated with cooking spray over medium heat. Cook the spinach in 1 tablespoon of water for 2 minutes or until wilted. Place in a bowl and set aside. Wipe the skillet clean. 3. Recoat the skillet with cooking spray and heat over medium heat. Add the egg mixture and cook, without stirring, for 15 seconds. When the edges begin to set, push them into the center with a rubber spatula, allowing the uncooked portion to cook. Cook for 2 to 3 minutes, continuing to the push edges into the center as they set, or until the eggs are no longer runny. 4. Scatter the spinach, salmon, and goat cheese on half of the omelet. Gently fold the other half over and cook for 1 minute to melt the cheese. Slide the omelet onto a plate. Serve with the toast and orange.


LUNCHChutney Turkey Salad TIME: 10 MINUTES / SERVES: 4

4 tablespoons prepared mango chutney, chopped 1/3 cup light sour cream 1 tablespoon white wine vinegar 1 chunk (12 ounces) deli turkey breast, chopped 1 red bell pepper, chopped 1 mango, peeled, pitted, and chopped 4 cups baby or chopped romaine lettuce 4 small whole grain rolls

1. Stir together the chutney, sour cream, and vinegar in a large bowl. Add the turkey, pepper, and mango. Toss to coat well. 2. Line 4 plates with the lettuce and divide the turkey salad among the plates. Serve with the rolls.


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SNACKSweet Yogurt Dip TIME: 5 MINUTES / SERVES: 1

3/4 cup fat-free plain Greek-style yogurt 1 teaspoon honey 1/2 teaspoon cinnamon Pinch of cardamom 12 caramel mini rice cakes

1. Stir together the yogurt, honey, cinnamon, and cardamom in a small bowl. Serve with the rice cakes for dipping.


DINNER Crispy Baked Scallops TIME: 15 MINUTES / SERVES: 4

3/4 cup whole wheat panko bread crumbs, finely crushed 2 teaspoons lemon zest 4 teaspoons olive oil 1 1/4 pounds sea scallops 1 pound steamed broccoli florets 1 1/2 cups canned unsalted cannellini beans, drained 1/3 cup reduced-fat balsamic vinaigrette 1. Preheat the oven to 450°F. Coat a baking sheet with cooking spray. 2. Toss together the bread crumbs and lemon zest in a large bowl. Gradually add the oil, stirring until evenly coated. One at a time, toss the scallops in the crumbs and place on the baking sheet. Mound any remaining crumbs on top of the scallops. 3. Bake for 4 to 8 minutes (depending on the size) or until opaque. Toss the broccoli, cannellini beans, and vinaigrette in a bowl. Serve with the scallops.


SNACKBlueberry Lemon Pops TIME: 5 MINUTES PLUS FREEZING TIME / SERVES: 2

1 3/4 cups fat-free plain Greek-style yogurt 1 tablespoon lemon juice 2 teaspoons agave nectar or honey 1/2 teaspoon lemon zest 1 cup blueberries

1. Stir together the yogurt, lemon juice, nectar or honey, and lemon zest in a medium bowl. Stir in the blue berries. 2. Divide among 2 large paper cups (about 8 ounces each). Freeze for 1 hour, or until almost set. Insert an ice-pop stick and freeze for another 1 hour, or until completely set.


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DAY 5BREAKFASTCherry Vanilla Smoothie with English MuffinTIME: 10 MINUTES / SERVES: 1

1 multigrain English muffin 2 tablespoons reduced-fat cream cheese 1 cup unsweetened frozen cherries 1 cup fat-free milk 3 ounces firm silken low-fat tofu2 teaspoons honey 1/2 teaspoon vanilla extract

1. Toast the English muffin and spread with cream cheese. 2. Combine the cherries, milk, tofu, honey, and vanilla in a blender and process until smooth. Serve with the English muffin.


LUNCHChicken Waldorf Salad TIME: 10 MINUTES / SERVES: 1

2 teaspoons olive oil 2 teaspoons red wine vinegar 1/4 teaspoon pepper 3 ounces cooked chicken breast (about 3/4 cup) 1 cup spinach 2 ribs celery, chopped 1 small apple, chopped 1/4 cup whole wheat croutons 1 tablespoon chopped walnuts

1. Whisk together the oil, vinegar, and pepper in a medium bowl. 2. Stir in the chicken, spinach, celery, apple, croutons, and walnuts.


SNACKTurkey Roll-Ups TIME: 5 MINUTES / SERVES: 1

2 thick slices (2 ounces) reduced-sodium fat-free deli turkey breast 1 teaspoon honey mustard 2 thin slices (1 1/2 ounces) light Jarlsberg cheese 1/2 red bell pepper, cut into thin strips

1. Lay the turkey slices on a work surface. Divide the mustard between the slices and spread over each. Top each with 1 slice of the cheese. 2. Arrange half of the pepper strips on the center of each. Roll the turkey and cheese around the peppers.


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DINNER Steak with Bulgur Salad (pictured on page 9)TIME: 25 MINUTES / SERVES: 4

Never refrigerate tomatoes of any kind. The cold will destroy their flavor.

1 cup bulgur (cracked wheat) 4 tomatoes, each cut into 8 wedges 2 tablespoons chopped red onion 1/4 cup red wine vinegar 2 tablespoons olive oil 5 radishes, sliced 1 cucumber, sliced 1 cup fresh parsley, chopped 1/4 teaspoon pepper 3/4 teaspoon salt, divided 16 ounce sirloin steak, trimmed of all visible fat

1. Place the bulgur in a medium bowl. Cover with 1 cup boiling of water. Fluff with a fork and let sit for 10 minutes, or until the water is absorbed. 2. Meanwhile, in a large bowl, combine the tomatoes, onion, vinegar, oil, radishes, cucumber, parsley, pepper, and 1/2 teaspoon of the salt. Once the bulgur is ready, gently stir it into the tomato mixture. 3. Coat a skillet with cooking spray and heat over medium heat. Sprinkle the steak with the remaining 1/4 teaspoon salt and cook in the skillet, turning once, for 6 to 8 minutes, or until a thermometer inserted in the center registers 145°F for medium-rare, 160°F for medium, or 165°F for well-done. 4. Remove the steak to a cutting board and let stand for 10 minutes. Slice the steak and place it on a large platter with the salad.


SNACKStuffed Romaine Spears TIME: 5 MINUTES / SERVES: 1

This recipe makes a good pre- or post-workout snack.

2 ounces low-fat goat cheese, at room temperature Pinch of thyme or rubbed sage 1/2 small apple, cored and finely chopped 8 small romaine or endive leaves

1. Mash the cheese and thyme in a small bowl with a fork until smooth. Stir in the apple. 2. Arrange the leaves on a plate. Divide the cheese mixture onto the wide end of each leaf. Roll to surround the cheese with the lettuce.


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DAY 6BREAKFASTYogurt and Berry Parfaits (pictured)TIME: 20 MINUTES / SERVES: 2

Save precious morning minutes by slicing the strawberries and making the yogurt mixture up to 1 day in advance. If you prefer a sweeter yogurt, add stevia to taste.

6 ounces firm tofu 1 tablespoon honey 3/4 teaspoon vanilla extract 1/2 teaspoon lemon zest 1 1/2 cups fat-free plain Greek-style yogurt 1 cup sliced strawberries 1 cup blueberries 1/2 cup low-fat granola

1. Place the tofu, honey, vanilla, and lemon zest in a food processor or blender. Process until smooth. Add the yogurt and pulse until just combined. 2. Spoon 1/2 cup of the yogurt mixture into each of 2 large parfait glasses or bowls. Top each with 1/2 cup fruit and 2 tablespoons granola. Repeat layering with the remaining ingredients. Serve immediately.


LUNCHVeggie BurgerTIME: 10 MINUTES / SERVES: 1

1 frozen veggie burger 1 1/2 tablespoons reduced-fat mayonnaise 1/2 whole wheat English muffin 1 cup shredded romaine lettuce 1 tomato, chopped 1 small peach, sliced 1 tablespoon balsamic vinegar 2 teaspoons olive oil

1. Prepare the veggie burger according to package directions. Spread the mayonnaise on the muffin and top with the burger. 2. Meanwhile, toss together the lettuce, tomato, peach, vinegar, oil, and salt and pepper to taste in a medium bowl. Serve with the burger.


SNACKGorgonzola Dip with Crudites TIME: 5 MINUTES / SERVES: 2

1/3 cup crumbled Gorgonzola cheese 1 cup fat-free plain Greek-style yogurt 1 tablespoon chopped chives or scallion 2 cups assorted sliced vegetable sticks, such as carrots, peppers, and celery

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1. Finely crumble the cheese with a large spoon in a medium bowl. 2. Add the yogurt and chives or scallion and stir well until combined. Serve with the vegetable sticks.

PER SERVING: 168 calories; 6 g total fat; 4 g saturated fat; 14 g carbohydrate; 4 g fiber; 15 g protein; 17 mg choles-terol; 358 mg sodium

DINNER Hoisin PorkTIME: 30 MINUTES / SERVES: 4

1 pork tenderloin (about 12 ounces) 2 tablespoons hoisin sauce 3 heads baby bok choy, halved lengthwise 4 carrots, halved lengthwise 4 cups cooked brown rice

1. Preheat the oven to 450°F. 2. Place the pork in a roasting pan. Brush with the hoisin sauce. Roast for 15 minutes. Scatter the bok choy and carrots around the pork. Roast for 5 to 10 minutes longer or until a thermometer inserted in the center of the pork registers 155°F. Let stand for 5 minutes before slicing. 3. Divide the pork and vegetables among 4 plates and serve each with 1 cup cooked brown rice.


SNACKVanilla and Orange Yogurt Cup TIME: 1 MINUTE / SERVES: 1

This recipe makes a good pre- or post-workout snack.

3/4 cup fat-free plain yogurt 1 tablespoon fresh orange juice 1 teaspoon vanilla extract 2 teaspoons agave nectar or honey 1 teaspoon orange zest 1/2 cup fresh raspberries 2 tablespoons low-fat granola

1. Combine the yogurt, orange juice, vanilla extract, nectar or honey, and orange zest in a medium bowl. 2. Place the raspberries (set aside a few for garnish) in a large parfait glass or serving bowl. Sprinkle with 1 tablespoon of the granola. Top with the yogurt mixture and the remaining 1 tablespoon granola. Garnish with the reserved raspberries.


For more healthy ways to slim down, visit prevention.com/weightloss

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