Secrets of Meal Planning

Raise your hand if you wish a nutritionist would tell you exactly what to eat and when to look and feel great all day long. Yeah, we thought so thats why we tapped three experts who counsel real women on the simple secrets of smarter meal planning. Heres what they told us: 1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes. 2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer. 3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if youre active you can go toward the higher end of the range. (Find your daily caloric intake based on your age, weight, and activity level). Finally, remember that even the perfect day isnt perfect if you eat the same thing over and over again. Use the principles outlined here to mix and match your own delicious, healthy meals.

Peanut Butter and Jelly Sandwich

1. 2. 3. 4. Take 2 regular slices of white bread (138) Top one slice with 2 Tbsp peanut butter chunky, creamy, reduced-fat, and natural all have about the same calories, so choose what you like (188) Spread the other slice with 2 Tbsp of your favorite jelly (100) Press the halves together Total calories: 426

Pork BBQ Sandwiches

1. 2. 3. 4. In a Ziploc bag, combine 1 lb boneless pork tenderloin cut into 4 slices, 1 Tbsp chopped chipotle chilies in adobo sauce, and 1 cup reduced-sodium barbecue sauce. Refrigerate for 30 minutes. (265 per 4 oz pork) Preheat the grill and toast 4 hamburger buns (120 each) Spread the cut sides with 1 Tbsp barbecue sauce (21) Grill the pork for 5 minutes on each side, or until slightly charred and no longer pink in the center. Thinly slice and pile onto the buns. Serves 4. Total calories: 406

Blimpie Turkey and Provolone Sub

1. 2. 3. 4. Order a 6" turkey and provolone sandwich on wheat (370) Top the sandwich with lettuce, tomato, and onion (24) Request pickles for a low-cal, low-fat salty flavor (10) Add spicy brown or deli-style mustard for a low-cal condiment (5) Total calories: 409

Grilled Almond Butter and Berry Sandwich

1. 2. 3. 4. Take two slices of whole grain bread (160) Make your own jam! Mash 1/4 pint fresh raspberries and spread it on one slice of whole grain bread (29) Spread the other slice with 2 Tbsp almond butter (203) Lightly coat outsides of bread with cooking spray. Place sandwich on large nonstick griddle or skillet over medium-low heat. Cook 5 to 7 minutes, turning halfway through, to brown both sides. Cut in half and serve. Total calories: 392

Smoked Turkey and Swiss Panini

1. 2. 3. 4. 5. Take two small slices of multigrain bread (140) Stir 1 Tbsp unsalted butter (102) and 1/2 tsp Dijon mustard (2); spread on each slice of bread and place the bread, buttered side down, on a plate Top each slice with 3/4 tsp honey mustard (5) and one slice Jarlsberg lite cheese (102 per 2 slices) Add 1 slice turkey (26) and thin apple slices (18) Close the sandwich and grill in a hot panini press or other two-sided grill until the bread is browned and crisp and the cheese melted, about 3 minutes. Serve immediately. Total calories: 395

Tuna Salad on Toast

1. 2. 3. 4. At the deli counter, ask for two large slices of whole wheat toast (160) Have it topped with 2/3 c tuna salad with mayo (253) Add 2 lettuce leaves (8) If it looks like too much tuna, ask for less or save the excess in Tupperware Total calories: 421

Burger King Tendergrill Chicken Sandwich

1. 2. 3. This grilled chicken breast sandwich comes with lettuce, tomato, and mayo on a corn-dusted bun for 490 calories, but hold the mayo to save 110 calories (380) Ask for extra tomato slices and lettuce (10) Smear half of the Barbecue Dipping Sauce package on the bun (20) Total calories: 410

Ham and Cheese

1. 2. 3. 4. 5. 6. 7. Take 2 large slices of whole wheat bread (160) Spread 2 tsp mustard on one slice (7) Top with 3 slices of deli ham; each slice should be about a 4-inch square (102) Add 1 1/2 slices of American Cheese (129) Layer 2 lettuce leaves (8) Add 2 thin slices tomato (5) Cover with the other piece of bread Total calories: 411

Tarragon Chicken Salad

1. 2. 3. Combine in a bowl: 3/4 cup cooked chicken breast cut into cubes, 1 1/2 Tbsp reduced-fat mayo, 1 Tbsp reduced-fat sour cream, 3/4 Tbsp chopped tarragon, 1 Tbsp chopped almonds, and 1/2 rib celery finely chopped. Mix thoroughly. (239) Spoon chicken salad onto a small multigrain baguette (162) Top with 2 lettuce leaves (8) Total calories: 409

PB&B Sandwich
1. 2. 3. 4. Take a toasted whole wheat English muffin (136) Spread each half with 1 Tbsp peanut butter (188 per 2 Tbsp) Top each half with 1/4 cup sliced banana (66) Eat as an open-faced sandwich with a side of 20 blueberries (16) Total calories: 406