- Start your day with a healthy breakfast. When on the 21-day diet you can have a bowl of cereal of your choice. The recommended type of cereal is one with fruit and fiber and whole grains and oats. Use 1 percent skim milk or fat free milk. Also, drink one glass of water. You also may have a cup of coffee.
- Eat snacks to curb your appetite during a long day and help you to feel full between breakfast and lunch. Instead of eating a doughnut or a muffin or other snacks that are full of sugar, choose a slice of wheat or whole grain bread with low-fat peanut butter. Peanut butter is a nutritious snack because it contains fairly high quantities of dietary fiber which helps in regulating both blood cholesterol and blood sugar levels. Your mid-morning snack should also include an orange and two cups of water to help keep you full.
- Have a hamburger made with lean ground beef on a toasted whole wheat or whole grain bread and a slice of low fat cheese of your choice for lunch. Add a cup of turkey and rice flavored healthy soup that's low in sodium. Drink an additional 16 ounces of water.
- Eat one large Fuji apple for an afternoon snack and drink 8 ounces of water. Eat an afternoon snack to help keep you full before dinner. Eating an afternoon snack can help prevent you from getting too hungry during dinner.
- For dinner, your meal includes tomato herb chicken with steamed cabbage and broccoli and 8 ounces of water. The ingredients that you'll need are1/4 cup of fat free chicken broth, one small chopped onion, two minced garlic cloves, an 8 ounce can of tomato sauce, 1/2 a cup of light corn syrup, 1/4 cup of red wine vinegar, 1/2 teaspoon of dried oregano, 1/2 teaspoon of dried basil, 1/4 teaspoon of white pepper and four boneless and skinless chicken breasts. This recipe feeds four people. Heat the broth over medium heat in a large, nonstick skillet and saute the onion and garlic for about two minutes. Add the rest of the ingredients except for the chicken and bring the mixture to a boil. Reduce the heat and stir occasionally. Add the chicken and let it simmer until it is cooked. You can have dessert totaling 130 calories such as a light, low-fat pastry.
