Show Subscription Form




Comfort Food Diet Cookbook—One Week Free Trial Menu

Get started with the first week of the Comfort Food Diet Cookbook for FREE

Comfort Food Diet One Week Free Trial

Available in stores or buy it here now!


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

 
Advertise with us
ADVERTISEMENT
Advertise with us ADVERTISEMENT

Follow Us

Vote Here Which vegetables do you prefer if fresh aren't available?

Advertise with us ADVERTISEMENT