- This topic has 1 reply, 1 voice, and was last updated November 2, 2007 at 12:38 pm by .
- November 2, 2007 at 12:38 pm #243200
Posted by Joy Bauer, M.S., R.D., C.D.N.
If your Thanksgiving plate resembled a family-style buffet doused in lard
laden gravy, worry not. This 72-hr detox plan is the perfect recipe to
combat the Thanksgiving weight-gain disaster. Garnish with 8-10 cups of
water and a daily multivitamin and dive in. Your stuffing will skedaddle and
you’ll be back in your skinny jeans in no time!
Vegetable Omelet with Toast: One omelet made with one whole egg and two egg
whites, and stuffed with vegetables (try spinach, onions, tomato, mushrooms
or zucchini saut?ed in 1 teaspoon olive oil). Cook omelet in a nonstick pan
or coat a regular pan with cooking spray. Serve with one slice of high-fiber
bread (any brand that has 2 grams fiber and no more than 90 calories per
slice). Optional coffee or tea (plain or with skim milk, no sugar)
Soup and Salad: One bowl of minestrone, black bean, or lentil soup
(approximately 2 cups or 300 calories of any prepared brand with nutritional
information, such as Healthy Choice, Amy’s Organic, Campbell’s Healthy
Request). Eat with a mini whole-wheat pita (any brand, 70 calories), and a
green salad tossed with one tablespoon of low-fat dressing (or 1 tablespoon
balsamic vinegar and a small dash of olive oil).
Afternoon Snack: One skim milk cappuccino or latte (optional teaspoon sugar
or Splenda) or 8 ounces nonfat, flavored yogurt (any brand 120 calories or
Sweet Wild Salmon: Mix together 1 tablespoon low-sodium soy sauce and 1
tablespoon honey. Drizzle over a 6-ounce wild salmon fillet and broil for
10-15 minutes, basting every few minutes. Serve over a large mound of
arugula leaves, with 1 cup steamed broccoli.
Cereal with Fruit: 150 calories of any high fiber (five grams or more)
cereal (i.e., Kashi Go Lean, Nature’s Path Flax Plus, Barbara’s Grain Shop,
All Bran, Fiber One). Serve with 1 cup skim milk or low-fat soymilk, and ?
sliced banana or ? cup berries. Optional coffee or tea (plain or with skim
milk, no sugar)
Turkey/Cheese Sandwich: Toast two pieces of reduced-calorie whole-wheat
bread (no more than 60 calories per slice). Layer one slice of bread with 1
teaspoon reduced-fat mayonnaise, unlimited spicy mustard, 2 ounces smoked
turkey (or lean ham) and one slice of low-fat cheese. Top with a thick slice
of tomato, onion and the remaining slice of bread. Handful of baby carrots
and unlimited celery.
1/4 cup of pistachio nuts in the shell + 1 cup of green tea
Steak & Veggies: Green tossed salad with 2 tablespoons low-cal dressing. One
6-ounce fillet mignon or sirloin (trimmed of fat, with optional 2
tablespoons ketchup or steak sauce) served with 1 cup steamed vegetables.
Cottage Cheese with Grapefruit: ? grapefruit with 1 cup nonfat or 1% reduced
fat cottage cheese (or 1 cup non-fat, flavored yogurt) topped with 2
tablespoons wheat germ.
Bauer’s Power Salad: Unlimited lettuce and raw vegetables (tomatoes,
carrots, cucumbers, peppers, mushrooms, etc.) mixed with 2-3 tablespoons of
low-fat dressing (or unlimited balsamic vinegar and 1 teaspoon olive oil)
and topped with one of the following: 4 ounces grilled wild salmon; 6 ounces
grilled chicken breast, turkey breast, tofu, or ham; Plus, the option to add
a 1/2 cup of either chick peas, black beans or low-fat cheese.
One apple + one Laughing Cow Light cheese triangle.
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable
entr?e (such as steamed chicken and broccoli). Request garlic or ginger
sauce on the side, and order a small container of steamed brown rice.
Pile your plate with the steamed entr?e and flavor it with 1 Tablespoon of
the sauce and unlimited low-sodium soy sauce. Eat it with ? cup brown rice.
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