Your Holiday Nutrition Recovery Plan


Now that you know the principles, you're ready to jump-start your new year's resolution. Our plan provides about 1,250 calories a day. To cut the craving for sweets, we've eliminated most refined sugars. To keep your stretch receptors happy, we feature plant-based foods that are rich in fiber. And instead of high-calorie cocktails, we give you delicious low- or no-cal drinks. If you're not back to your normal weight in 3 days, repeat for a total of 6 days.

More4 Ways to Burn Off the Holiday Weight

Egg white-veggie scramble: 1/2 cup egg whites (or 4 egg whites) with 1 cup chopped mixed vegetables (tomato, bell pepper, baby spinach leaves), prepared with cooking spray

1 slice toasted whole grain bread or 1/2 whole wheat English muffin with 2 teaspoon 100 percent fruit spread

1 cup fat-free Greek-style yogurt Coffee or tea with 1/4 cup fat-free milk
1 sheet graham cracker with 2 teaspoons natural (no added sugar) peanut butter
Hummus-veggie pita sandwich: 1/2 whole grain pita spread with 1 teaspoons deli mustard and 1 tablespoon hummus, then stuffed with vegetables (bell peppers, sprouts, lettuce, tomato) and 2 slices avocado

1 medium orange or 2 tangerines

Unsweetened herbal tea (hot or iced) with cinnamon stick
1 piece fresh fruit or 1 cup mixed vegetables with 2 teaspoons oil and vinegar dressing
3 ounces grilled salmon brushed with citrus glaze while cooking
Citrus glaze: 1 tablespoon each orange juice, honey, and reduced-sodium soy sauce
1/2 cup cooked brown rice prepared with 1 teaspoon olive oil
1 cup cooked winter squash, broccoli, or asparagus

1/2 cup fat-free plain Greek-style yogurt with 2 teaspoons 100 percent fruit spread
1,288 calories, 91 grams of protein, 181 grams of carbs, 27 grams of fiber, 26 grams of fat, 4.5 grams of saturated fat, 1,322 milligrams of sodium, 82 milligrams of cholesterol

8 superfoods that also help fight diease.

1 cup low-fat (1%), no-added-salt cottage cheese with 1/2 cup pineapple chunks
5 whole grain crackers
Coffee or tea with 1/4 cup fat-free milk

1/2 turkey sandwich: 1 slice whole grain bread with 2 ounces low-sodium or reduced-sodium turkey breast, lettuce, tomato, and 1 teaspoon mustard

Pasta tuna salad: 1 cup cooked whole grain pasta spirals or bow ties with 1 cup chopped cherry tomatoes and our tuna salad
Tuna salad: 4 ounces water-packed tuna mixed with 2 tablespoons chopped white onion, 1 tablespoon fat-free Greek-style yogurt, and 2 teaspoons Dijon mustard
Water with sprigs of mint or lemongrass

1 medium orange

3 ounces broiled or grilled boneless chicken breast
1 medium baked sweet potato topped with 2 teaspoons light spread
2 cup tossed field greens drizzled with 1 tablespoon vinaigrette dressing

Unsweetened herbal tea (hot or iced) with lemon
1,242 calories, 122 grams of protein, 146 grams of carbs, 26 grams of fiber, 21.5 grams of fat, 4 grams of saturated fat, 1,565 milligrams of sodium, 162 milligrams of cholesterol

More7 Steps to Healthy Holiday Eating

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