If you’re Thanksgiving plate resembled a family-style buffet doused in lard laden gravy, worry not. This 72-hr detox plan is the perfect recipe to combat the Thanksgiving weight-gain disaster. Garnish with 8-10 cups of water and a daily multivitamin and dive in. Your stuffing will skedaddle and you’ll be back in your skinny jeans in no time!
Day One
BREAKFAST
Vegetable Omelet with Toast: One omelet made with one whole egg and two egg whites, and stuffed with vegetables (try spinach, onions, tomato, mushrooms or zucchini sautéed in 1 teaspoon olive oil). Cook omelet in a nonstick pan or coat a regular pan with cooking spray. Serve with one slice of high-fiber bread (any brand that has 2 grams fiber and no more than 90 calories per slice). Optional coffee or tea (plain or with skim milk, no sugar)
LUNCH
Soup and Salad: One bowl of minestrone, black bean, or lentil soup (approximately 2 cups or 300 calories of any prepared brand with nutritional information, such as Healthy Choice, Amy’s Organic, Campbell’s Healthy Request). Eat with a mini whole-wheat pita (any brand, 70 calories), and a green salad tossed with one tablespoon of low-fat dressing (or 1 tablespoon balsamic vinegar and a small dash of olive oil).
SNACK
Afternoon Snack: One skim milk cappuccino or latte (optional teaspoon sugar or Splenda) or 8 ounces nonfat, flavored yogurt (any brand 120 calories or less).
DINNER
Sweet Wild Salmon: Mix together 1 tablespoon low-sodium soy sauce and 1 tablespoon honey. Drizzle over a 6-ounce wild salmon fillet and broil for 10-15 minutes, basting every few minutes. Serve over a large mound of arugula leaves, with 1 cup steamed broccoli.
Day Two
BREAKFAST
Cereal with Fruit: 150 calories of any high fiber (five grams or more) cereal (i.e., Kashi Go Lean, Nature’s Path Flax Plus, Barbara’s Grain Shop, All Bran, Fiber One). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
LUNCH
Turkey/Cheese Sandwich: Toast two pieces of reduced-calorie whole-wheat bread (no more than 60 calories per slice). Layer one slice of bread with 1 teaspoon reduced-fat mayonnaise, unlimited spicy mustard, 2 ounces smoked turkey (or lean ham) and one slice of low-fat cheese. Top with a thick slice of tomato, onion and the remaining slice of bread. Handful of baby carrots and unlimited celery.
SNACK
1/4 cup of pistachio nuts in the shell + 1 cup of green tea
DINNER
Steak & Veggies: Green tossed salad with 2 tablespoons low-cal dressing. One 6-ounce fillet mignon or sirloin (trimmed of fat, with optional 2 tablespoons ketchup or steak sauce) served with 1 cup steamed vegetables.
Day Three
BREAKFAST
Cottage Cheese with Grapefruit: ½ grapefruit with 1 cup nonfat or 1% reduced fat cottage cheese (or 1 cup non-fat, flavored yogurt) topped with 2 tablespoons wheat germ.
LUNCH
Bauer’s Power Salad: Unlimited lettuce and raw vegetables (tomatoes, carrots, cucumbers, peppers, mushrooms, etc.) mixed with 2-3 tablespoons of low-fat dressing (or unlimited balsamic vinegar and 1 teaspoon olive oil) and topped with one of the following: 4 ounces grilled wild salmon; 6 ounces grilled chicken breast, turkey breast, tofu, or ham; Plus, the option to add a 1/2 cup of either chick peas, black beans or low-fat cheese.
SNACK
One apple + one Laughing Cow Light cheese triangle.
DINNER
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable entrée (such as steamed chicken and broccoli). Request garlic or ginger sauce on the side, and order a small container of steamed brown rice.
Pile your plate with the steamed entrée and flavor it with 1 Tablespoon of the sauce and unlimited low-sodium soy sauce. Eat it with ½ cup brown rice.
