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" Shop till you drop...pounds, that is! Our book, The Supermarket Diet, is designed to help you navigate grocery store aisles with weight loss in mind. The program begins with a 1,200-calorie regimen \u2014 that promises results in two weeks. (With exercise, you could lose up to five pounds.) After that, you&amp;#039;ll graduate to a more flexible 1,500-calorie plan \u2014 for some recipes you&amp;#039;ll love. And, of course, the book offers many more. Ready to lose? Let&amp;#039;s get started!  Your First Two Weeks Menu plan: 1,200 calories per day Directions:  Repeat this seven-day menu for two weeks (or buy The Supermarket Diet to get a whole new Week 2).  Drink only calorie-free beverages unless the menu specifies something else (like beer). The exception: You may have coffee or tea with 1 teaspoon of sugar and a tablespoon of fat-free milk.  Supplement your food with a multivitamin/multimineral tablet. If you&amp;#039;re over age 50, take a 200- to 500-milligram calcium supplement as well.  Click here for meal ideas beyond the first two weeks. (Don&amp;#039;t stay on the 1,200-calorie jump-start plan for more than 14 days \u2014 if you do, your metabolism will slow down too much, affecting your long-term weight loss.)  Your Seven-Day Menu Monday  Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup fruit of your choice, 2 tablespoons walnuts  Tuesday  Energy bar with 220 to 240 calories and at least 4 grams fiber, like Odwalla Carrot Bar or Clif Bar  8 ounces fat-free milk   Wednesday  Cinnamon-Apple Peanut Butter Toast: Spread 1 slice whole-wheat toast with 1 tablespoon peanut butter; top with slices from 1 small apple, drizzle with 2 teaspoons honey, and sprinkle with cinnamon.  1 cup fat-free milk   Thursday  Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup blueberries, 2 tablespoons pecans  Friday  Smoothie: In blender, combine 1/2 cup low-fat plain yogurt, 1/2 cup fat-free milk, 1 cup fresh or frozen unsweetened strawberries, 1 ripe banana, 1 tablespoon honey, and 2 ice cubes; blend until smooth.  2 tablespoons nuts  Saturday  Egg Burrito: Scramble 2 eggs with about 2 tablespoons salsa. Roll into a warm 8-inch whole-wheat tortilla (no more than 120 calories). Or, substitute 1 Amy&amp;#039;s Breakfast Burrito.  1 cup fat-free milk or caf\u00E9 au lait (1 cup brewed coffee plus 1 cup hot fat-free milk)  Sunday  Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup blueberries, 2 tablespoons pecans  Monday  Chicken Wrap: Layer an 8-inch whole-wheat tortilla with two 1-ounce slices of refrigerated precooked chicken breast, 1/2 cup watercress, 1/2 slice (1/2 ounce) reduced-fat cheese, and 1 tablespoon light ranch dressing (no more than 40 calories per tablespoon). 1/2 cup baby carrots or 1/4 cup chopped red pepper   Snack  12-ounce skim latte   Tuesday  Southwestern Tuna Sandwich: In small bowl, combine 1/2 can (3 ounces) chunk light tuna in water (drained); 1 stalk celery, chopped; 1 teaspoon lemon juice; 1/8 teaspoon black pepper; and 1 1/2 tablespoons light mayonnaise. Stir in up to 1 tablespoon low-fat plain yogurt. Then stir in 1 tablespoon chopped cilantro and 1/2 pickled jalape\u00F1o chile, chopped. Spread between 2 slices whole-wheat bread.  1 medium red pepper, sliced, or 6 ounces V8   Snack  16 grapes  Wednesday  1 serving Penne Rigate with Sweet-and-Spicy Picadillo Sauce (left over from Tuesday&amp;#039;s dinner)  Snack  11 grapes   Thursday  Turkey and Swiss Sandwich: Spread 2 slices whole-wheat bread with 2 teaspoons reduced-fat mayonnaise and with mustard to taste, add 2 slices (2 ounces) turkey breast and 1 1/2 slices (1 1/2 ounces) reduced-fat cheese, like Cabot 50% Light Cheddar or Kraft 2% Milk Singles, and top with lettuce and tomato.  Side Salad: Toss 2 cups mixed greens with 1 tablespoon light dressing (no more than 40 calories per tablespoon).  Snack  Frozen fruit-juice bar with no more than 70 calories  Friday  Bean Burrito: Fill a warm whole-wheat tortilla (no more than 120 calories) with 1/2 cup canned refried beans, heated (about 120 calories per 1/2 cup); 3 tablespoons salsa; 1/4 Hass avocado, sliced; and 1/2 slice (1/2 ounce) reduced-fat cheese. Roll and serve. Or, substitute 1 Taco Bell Bean Burrito.  Saturday  Veggie Cheeseburger: Cook a soy-based vegetable burger (no more than 120 calories per patty), like Boca All-American Flame Grilled or Gardenburger Flame-grilled. Melt on it 1 slice (1 ounce) reduced-fat cheese, like Cabot 50% Light Cheddar or Kraft 2% Milk Singles. Serve on a whole-wheat bun (about 115 calories) spread with mustard and ketchup to taste, along with slices of onion, tomato, and lettuce.  1/2 cup baby carrots   Snack  1 cup fat-free milk   Sunday  Peanut Butter and Apple Sandwich: Spread 2 slices whole-wheat bread with 2 tablespoons peanut butter (or almond butter). Layer with slices from 1 small apple.  Monday  Salad: Toss together 3 cups spinach; 1 small orange, peeled and sliced; 2 tablespoons chopped red onion; 2 tablespoons light salad dressing (no more than 80 calories per 2 tablespoons). Top with 2 hard-cooked eggs, cut in half, and 1 tablespoon coarsely chopped toasted pecans.  50 to 60 calories of whole-grain crackers  Tuesday  1 serving Penne Rigate with Sweet-and-Spicy Picadillo Sauce. Save 1 serving for Wednesday&amp;#039;s lunch.  8 spears steamed asparagus with spritz of lemon juice  Wednesday  Greek Lentil Soup: Heat 1 1/2 cups canned lentil soup with 2 cups fresh spinach. Garnish with 1/4 cup crumbled feta cheese.  1 slice whole-wheat toast or one 4-inch whole-wheat pita   Thursday  1 microwavable meal with 400 to 420 calories, at least 5 grams fiber, and no more than 3 grams saturated fat   Friday  2 slices medium thin-crust vegetarian pizza, like Domino&amp;#039;s 12-inch Crunchy Thin Crust Green Pepper, Onion &amp;amp;amp; Mushroom or 380 calories of any frozen vegetarian pizza  Salad: Dress 2 cups mixed greens with 1 teaspoon olive oil and a dash of vinegar or lemon juice.  12 ounces light beer or 8 ounces regular soda or juice  Saturday  Parsley Pesto Salmon  Watercress Salad: Mix 2 teaspoons olive oil, a dash of vinegar or lemon juice, and salt and pepper to taste. Add 1/8 teaspoon finely chopped garlic if desired. Add 1 cup watercress mixed with 2 cups milder-tasting greens, like romaine or butter lettuce. Toss until evenly coated.   Sunday  Curried Chicken and Mango Salad   Menu plan: 1,500 calories per day Directions: Design your own 1,500-calorie menu using these sinfully good dishes. (Recipe selections are listed below, and many more are included in the book.)  \u2022 Curried Chicken and Mango Salad  \u2022 Filet Mignon with Tomatoes and Roquefort  \u2022 Gingered Pork and Vegetable Stir-fry  \u2022 Honey-Lime Salmon  \u2022 Lemon-Parsley Rice  \u2022 Pad Thai  \u2022 Parsley-Pesto Salmon  \u2022 Penne Rigate with Sweet-and-Spicy Picadillo Sauce  \u2022 Pork Steak with Plum Glaze  \u2022 Spicy Guacamole-Chicken Roll-ups  \u2022 Texas Chicken Burgers  \u2022 Turkey Chili  \u2022 Whole-Wheat Pita Pizzas with Vegetables "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a12764/supermarket-diet-plan-jan06/>