Table of Contents
Acknowledgments vii
Introduction 1
Chapter 1 Week 1 Goals 15
Day 1 Eat Whole Grains with Some Protein and Fruit for Breakfast (and Don't Skip Breakfast!) 18
Fettuccine Alfredo with Shrimp and Broccoli 23
Day 2 You Must Make Your Own Lunch 25
Roasted Salmon and Corn Relish 27
Day 3 Arrange Your Dinner Plate 29
Lentil Chili and Salad with Tomato-Chive Dressing 32
Day 4 How Much Should You Really Weigh? 34
Blackened Redfish, Dirty Rice, and Maple-Sweetened Collard Greens 38
Day 5 Set Realistic Goals and Put Your Goals in Motion 42
Leftover Lentil Chili and Salad with Tomato-Chive Dressing 46
Day 6 Readjust Your Goals over Time 47
Asian Peanut Chicken with Noodles 49
Day 7 Keep a Diet and Exercise Diary 51
Barbecue Chicken Pizza 53
Chapter 2 Week 2 Goals 59
Day 8 Plan Your Meals 62
Fettuccine with Roasted Eggplant and Broccoli 64
Day 9 Just What the Heck Is a Calorie? And How Many Do You Need? 66
Garlic-Lime Flank Steak, Mashed Yams, and Herbed Zucchini 69
Day 10 Eat Fewer Calories, Lose Weight! 72
Cashew Chicken 74
Day 11 Embrace Healthy Fats 76
Whitefish in Foil with Vegetables and Tomato Sauce and Caesar Salad 80
Day 12 Reduce Your Saturated Fat and Eliminate Trans Fats 83
Philly Cheese Steak and Waldorf Salad 86
Day 13 Carbs Are Good for You, Too 89
Salmon-Squash Risotto 92
Day 14 Double Your Fiber 94
Leftover Salmon-Squash Risotto 95
Chapter 3 Week 3 Goals 97
Day 15 Read Every Food Label Carefully 98
Sloppy Joes and Salad with Thousand Island Dressing 104
Day 16 Hold the Salt 107
Black Bean and Corn Taco Salad 109
Day 17 Look at Sodium on Food Labels 111
Pizza with Thai Peanut Sauce and Scallops 113
Day 18 Cholesterol Is Okay! 115
White Bean Chili and Salad with Thousand Island Dressing 120
Day 19 Measure Your Ingredients 122
Grouper with White Beans and Tomato Vinaigrette 124
Day 20 Portion-Size Yourself 125
Leftover White Bean Chili and Parmesan Squash 129
Day 21 Clean Out Your Pantry 130
Pumpkin-Crusted Trout with Lemon Sauce, Wild Rice, and Roasted Tomatoes 132
Chapter 4 Week 4 Goals 137
Day 22 Go Mediterranean 138
Oven-Fried Chicken and Roasted Corn on the Cob with Pan-Grilled Broccoli 143
Day 23 The Dr. Gourmet Pantry: Make a List of the Vegetables You Like, and Eat Them 146
Eggplant Parmesan 149
Day 24 The Dr. Gourmet Pantry: Eat Fruit and Nuts 150
Shrimp Fried Rice 155
Day 25 The Dr. Gourmet Pantry: Eat Cereals and Whole Grains 157
Spring Barley Salad 162
Day 26 The Dr. Gourmet Pantry: Eat Legumes 164
Seared Salmon and Chickpea Salad 166
Day 27 The Dr. Gourmet Pantry: Eat Fish 168
Oven-Fried Fish with Yam Home Fries and Pan-Grilled Asparagus 173
Day 28 The Dr. Gourmet Pantry: Reduced-Fat Dairy 176
Beef Stroganoff with Egg Noodles 180
Chapter 5 Week 5 Goals 183
Day 29 The Dr. Gourmet Pantry: Eat Olive Oil (and Other Healthy Fats) 185
Seared Halibut with Basil Oil, Savory Lemon Rice, and Side Salad with Honey Mustard Dressing 189
Day 30 The Dr. Gourmet Pantry: Eat Meat the Mediterranean Way 192
Leftover Beef Stroganoff with Egg Noodles 196
Day 31 How to Make Dinner When You're Busy 197
Shrimp Enchiladas 199
Day 32 Drink Alcohol If You Like, but Only in Moderation 201
Portobello Burger and Spiced Snap Peas 204
Day 33 What About Dessert? 206
Paella and Crème Brûlée 208
Day 34 Snacking Is Essential-Just Keep the Right Snacks on Hand 212
Baked Ziti 214
Day 35 Your Key to Eating Healthy Is Understanding Taste 216
Leftover Paella 220
Chapter 6 Week 6 Goals 221
Day 36 Don't Eat Fast Food 222
Leftover Baked Ziti 225
Day 37 Drink Coffee or Tea: They're Good for You 225
Red Beans and Rice 228
Day 38 Don't Drink Soda. Drink Water 230
Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing 232
Day 39 Limit Convenience Foods 235
Sweet Red Pepper Barbecue Tuna, Cheesy Quinoa, and Roasted Cauliflower 242
Day 40 Eat Healthy When Dining Out 245
Leftover Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing 248
Day 41 Eat Healthy When You Travel 249
Salmon with Caper Mayonnaise and Savory Quinoa 252
Day 42 Get Your Vitamins from Real Foods, Not Supplements 254
Pizza with Tomato, Basil, and Roasted Garlic 257
Chapter 7 Weeks 7 and 8: More Great Meal Ideas (And Dessert) 261
Appendix: Food Diary 253
Notes 295
Index 301
