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"Hear the word diet, and what comes to mind? For starters, pain, guilt, and pants that won&amp;#039;t zip up \u2014 and let&amp;#039;s not forget food that tastes like cardboard. If it&amp;#039;s good in your tummy, it must be bad for your body, or so goes the old thinking. But how can a diet succeed if you never get the flavors you crave? That&amp;#039;s why we designed this plan not only to help you lose the pounds, but also to give you the tastes you love. Whatever fattening food you long for \u2014 sweet, spicy, or savory \u2014 we&amp;#039;ve got the low-cal version. Follow the daily dishes we have designed or feel free to repeat whichever dinner or snack rings your bell. As long as you stick to the choices listed here, you&amp;#039;ll keep your total calorie intake to 1,300 a day \u2014 and be looking sleek soon. Drink calorie-free beverages (water, soda, seltzer, unsweetened black coffee, or tea) as desired. Repeat plan for one month.  MONDAY Breakfast \u2022 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced \u2022 1 cup fat-free milk Lunch \u2022 Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar. \u2022 Pear Dinner \u2022 Savory Asian Patty: Mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil. \u2022 2 cups broccoli florets, steamed \u2022 1 cup berries  TUESDAY Breakfast \u2022 One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts. \u2022 1/2 grapefruit sprinkled with 1 teaspoon brown sugar Lunch \u2022 Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread. \u2022 1 cup fat-free milk Dinner \u2022 Spicy Chicken Ol\u00E9: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes. \u2022 Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.  WEDNESDAY Breakfast \u2022 Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon. Lunch \u2022 Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar. \u2022 6 ounces light yogurt \u2022 1 kiwi Dinner \u2022 Sweet Honey Pork: Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes. \u2022 Apricot Couscous: In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.  THURSDAY Breakfast \u2022 French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam. Lunch \u2022 Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. \u2022 1/2 whole wheat pita \u2022 6 ounces calcium-fortified orange juice Dinner \u2022 Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.  FRIDAY Breakfast \u2022 Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling. \u2022 Tangerine Lunch \u2022 Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread. \u2022 1/2 grapefruit Dinner \u2022 Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice. \u2022 1/4 cantaloupe wedge  SATURDAY Breakfast \u2022 Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter. Lunch \u2022 Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread. \u2022 6 ounces light yogurt with 1 tablespoon raisins Dinner \u2022 Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken. \u2022 Serve with 3/4 cup cooked rice.  SUNDAY Breakfast \u2022 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese \u2022 1 slice toasted raisin bread, spread with 1 tablespoon apple butter Lunch \u2022 Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. \u2022 8 baby carrots Dinner \u2022 Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion. \u2022 1 cup berries  Snacks That Satisfy All Cravings Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime. Sweet \u2022 6 ounces light yogurt \u2022 1 chocolate sorbet bar \u2022 1 Rice Krispies Treat \u2022 4 meringue cookies \u2022 2 fig bars \u2022 4 Hershey&amp;#039;s Kisses \u2022 1 cup mango chunks Spicy \u2022 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again) \u2022 3 California roll pieces with soy sauce and wasabi \u2022 10 baked corn chips with salsa \u2022 1-inch cube of Monterey Jack cheese with jalape\u00F1o peppers Savory \u2022 12 mini barbecue-flavor rice cakes \u2022 20 roasted peanuts \u2022 1/4 cup hummus with celery sticks \u2022 50 very thin pretzel sticks More Diet Advice: \u2022 5 Tricks to Beat Bloat Now \u2022 10 Diet Tips That Will Transform Your Life \u2022 5 Things You Do That Make Your Cravings Worse \u2022 7 Easy Tricks to Boost Your Metabolism Photos: Getty Images "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a22187/1300-calorie-diet-meal-plan/>