You can shed pounds and still eat the satisfying, heartwarming foods you love most. The Comfort Food Diet Cookbook takes a commonsense approach to weight-loss so you can enjoy the foods you crave...morning through night. Find it everywhere books are sold or buy it here now!
Day 1
Breakfast
1 Berry Yogurt Cup (p. 88) 98 calories
1 large scrambled egg 101 calories
1 slice whole wheat bread, toasted 69 calories
spread with 1 teaspoon reduced-fat margarine —FREE FOOD
1/2 cup orange juice 55 calories
1 cup of coffee (with sugar substitute and 1 tablespoon liquid nondairy creamer, if desired) —FREE FOOD
Breakfast Total: 323 Calories
Lunch
1-1/2 cups Bean and Pasta Soup (p. 126) 218 calories
1 whole wheat dinner roll 76 calories
spread with 1 teaspoon reduced-fat margarine —FREE FOOD
1 medium banana 100 calories
1 can mineral water —FREE FOOD
Lunch Total: 394 calories
Dinner
1 cup Three-Meat Spaghetti Sauce (p. 172) 242 calories
1 cup cooked spaghetti 100 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing
—FREE FOOD
1 cup fat-free milk 86 calories
1 Chewy Chocolate Brownie (p. 276) 124 calories
Dinner Total: 552 calories
Snacks
1 cup Sweet 'n' Salty Popcorn (p. 75) 76 calories
1 cup whole strawberries 45 calories
| Week 1, Day 1, Total: 1,390 calories |
Day 2
Breakfast
4 Asparagus Ham Roll-Ups (p. 88) 276 calories
1 slice whole wheat bread, toasted 69 calories
spread with 1 tablespoon no-sugar-added jam —FREE FOOD
1 cup hot tea (with sugar substitute if desired) —FREE FOOD
Breakfast Total: 323 Calories
Lunch
1 cup Anytime Turkey Chili (p. 127) 241 calories
4 saltine crackers 52 calories
1 big green salad (see —FREE FOODs Chart on p. 45) with 1 tablespoon reduced-fat salad dressing FREE
FOOD
1/3 cup red grapes 43 calories
1 cup fat-free milk 86 calories
Lunch Total: 422 calories
Dinner
1 fillet Dijon-Crusted Fish (p. 176) 214 calories
1 whole wheat dinner roll 76 calories
spread with 1 teaspoon reduced-fat margarine —FREE FOOD
Shredded cabbage topped with 1 tablespoon reduced-fat salad dressing —FREE FOOD
1 glass ice water —FREE FOOD
1 serving Mocha Pudding Cake (p. 285) 227 calories
Dinner Total: 517 calories
Snacks
1 piece of string cheese 80 calories
1 medium peach or plum 40 calories
| Week 1, Day 2, Total: 1,390 calories |
Day 3
Breakfast
1 Broccoli Bacon Quiche (p. 101) 192 calories
2/3 cup red grapes 86 calories
1 cup of coffee (with sugar substitute and 1 tablespoon liquid nondairy creamer, if desired) —FREE FOOD
Breakfast Total: 278 calories
Lunch
3/4 cup Honey-Dijon Potato Salad (p. 125) 147 calories
1 beef hot dog with a bun 231 calories
served with 1 tablespoon each ketchup and mustard —FREE FOOD
1 medium apple 72 calories
1 can diet soft drink —FREE FOOD
Lunch Total: 450 calories
Dinner
1 serving Lemon Thyme Chicken (p.182) 213 calories
3/4 cup prepared long-grain white rice 154 calories
Steamed fresh or frozen green beans topped with 1 teaspoon reduced-fat margarine spread —FREE FOOD
1 cup fat-free milk 86 calories
1 Chunky Pecan Bar (p. 275) 88 calories
Dinner Total: 541 calories
Snacks
1/2 cup sugar-free chocolate pudding (prepared with fat-free milk) topped with a crushed chocolate
wafer 99 calories
1/2 cup fresh blueberries 41 calories
| Week 1, Day 3, Total: 1,409 calories |
Day 4
Breakfast
2 wedges Egg White Frittata (p. 106) 184 calories
1 slice whole wheat bread, toasted 69 calories
spread with 1 teaspoon reduced-fat margarine —FREE FOOD
1/2 cup orange juice 55 calories
Breakfast Total: 308 calories
Lunch
1 cup Creamy Pasta Salad (p. 127) 233 calories
1 half-sandwich made with 1 piece whole wheat bread and 2 slices deli smoked fat-free turkey breast
spread with 1 teaspoon fat-free mayonnaise 89 calories
1 medium banana 100 calories
1 bottle flavored water —FREE FOOD
Lunch Total: 422 calories
Dinner
1 serving Stovetop Meat Loaves (p. 186) 259 Calories
1 small baked russet potato 138 calories
topped with 1 teaspoon reduced-fat margarine —FREE FOOD
Steamed fresh broccoli florets topped with 1 teaspoon reduced-fat margarine —FREE FOOD
1 cup fat-free milk 86 calories
1 Cappuccino Truffle (p. 273) 43 calories
1 cup of coffee (with sugar substitute and 1 tablespoon liquid nondairy creamer, if desired) —FREE FOOD
Dinner Total: 526 calories
Snacks
3/4 cup baby carrots 60 calories
1/3 cup 1% cottage cheese with 1/4 cup unsweetened pineapple tidbits 81 calories
| Week 1, Day 7, Total: 1,397 calories |
Day 5
Breakfast
5 Silver Dollar Oat Pancakes (p. 116) 211 calories
served with 5 tablespoons Apple Syrup (p. 89) 50 calories
1/4 cup cubed fresh pineapple 37 calories
1/2 cup fat-free milk 43 calories
Breakfast Total: 341 Calories
Lunch
1 sandwich Crab Salad Pockets (p. 128) 239 calories
1 piece of string cheese 80 calories
1 medium pear 96 calories
1 can mineral water —FREE FOOD
Lunch Total: 415 calories
Dinner
1 piece Weekday Lasagna (p. 187) 280 calories
1 big green salad (see —FREE FOODs Chart on p. 45) with 1 tablespoon reduced-fat salad dressing FREE
FOOD
2 sesame breadsticks (5g each) 40 calories
3/4 cup Garlic Green Beans (p. 247) 61 calories
1 can diet soft drink —FREE FOOD
1 Chunky Pecan Bar (p. 275) 88 calories
Dinner Total: 469 calories
Snacks
2/3 cup Cheerios with 1/4 cup fat-free milk 93 calories
1/2 cup sliced strawberries with 2 tablespoons reduced-fat frozen whipped topping 47 calories
1-1/2 cups air-popped popcorn 47 calories
| Week 1, Day 5, Total: 1,412 calories |
Day 6
Breakfast
1 cup Warm 'n' Fruity Breakfast Cereal (p. 100) 185 calories
1 cup Frappe Mocha (p. 100) 114 calories
1 cup of coffee (with sugar substitute and 1 tablespoon liquid nondairy creamer, if desired) —FREE FOOD
Breakfast Total: 299 calories
Lunch
6 pieces Antipasto-Stuffed Baguettes (p. 129) 312 calories
1/3 cup red grapes 43 calories
1 cup fat-free milk 86 calories
Lunch Total: 441 calories
Dinner
1 serving Spinach and Mushroom Smothered Chicken (p. 171) 203 calories
1/2 cup cooked long-grain white rice 103 calories
topped with 1 teaspoon reduced-fat margarine
—FREE FOOD
2/3 cup Special Cauliflower (p. 251) 88 calories
1 glass ice water —FREE FOOD
2 Banana-Chip Mini Cupcakes (p. 271) 130 calories
Dinner Total: 524 calories
Snacks
1/2 (22g size) crisp rice cereal bar 45 calories
1/2 small apple with 2 tablespoons fat-free caramel ice cream topping 93 calories
| Week 1, Day 6, Total: 1,402 calories |
Day 7
Breakfast
2 slices Blueberry French Toast (p. 117) 285 Calories
1/2 cup orange juice 55 calories
Breakfast Total: 340 calories
Lunch
1 Zesty Sloppy Joe (p. 131) 249 calories
3/4 cup baby carrots 60 calories
1 piece of string cheese 80 calories
1 dill pickle spear —FREE FOOD
1 can diet soft drink —FREE FOOD
Lunch Total: 389 calories
Dinner
1-1/2 cups Tasty Tuna Casserole (p. 199) 334 calories
3/4 cup Vegetable Slaw (p. 251) 84 calories
1 cup fat-free milk 86 calories
1 Cappuccino Truffle (p. 273) 43 calories
Dinner Total: 547 calories
Snacks
1 cup Fresh Strawberry Smoothie (p. 75) 82 calories
1 cup prepared sugar-free gelatin 8 calories
served with 2 tablespoons fat-free frozen whipped topping —FREE FOOD
1 chocolate kiss 25 calories
| Week 1, Day 7, Total: 1,391 calories |