Anti-Aging Weight-Loss Diet

Sample 7-Day Menu Plans

50 grams per day protein intake (1000 calories)
(for desired weight range 100-149 pounds)
DAY 1
Grams
SERVING SIZE

FOOD

cup
1 teaspoon

oatmeal
Sugar or honey (if
desired)
Skim milk
Orange

cup
1
2

CALORIES
B r e a k f a s t
100
16

PROTEIN

FAT

5
0

2
0

50
60
L u n c h
142
80

4
0

0
0

Vegetable tea*
4
0
Whole wheat
2
1
bagel
1 tablespoon
Reduced-fat cream
60
3
5
cheese
Snacksmay be enjoyed anytime during the day or evening
2
Fresh fruits
120
0
0
cup
Skim milk
50
4
0
D i n n e r
1
Fresh Naranja*
126
17
1
cup
Wild Risotto*
104
4
3
1 cup
Sreamed broccoli
50
4
spears
1 teaspoon
Olive oil
45
0
5
1 teaspoon
Lemon juice (if
desired)
1 cup
No-salt vegetable
25
2
0
juice
*VEGETABLE TEA
1. Place all the ingredients in a 2-quart canning
Ingredients:
jar. Fill to inch from the top with water and
2 tomatoes, halved and seeded
cover with lid. Cook in a water bath for 2
7 medium carrots, chopped
hours.
2. Remove the jar from the water bath and let cool
2 medium onions, sliced
before opening because the tea will be under
medium leek, cleaned and chopped
pressure. When cool, open and strain.
1 stalk celery
3.
Use hot or cold, as a soup stock, a seasoning for
bay leaf, broken up
cooked vegetables, or in recipes calling for
1 sprig fresh parsley
vegetable stock. Freezes well.
1 sprig fresh thyme
1 sprig fresh tarragon
Yields: about 6 cups
2 cloves garlic
Serving size: 1 cup
2 shallots, sliced
Calories per serving: 71
1 pinch of freshly ground black pepper
Grams of protein per serving: 2
--------------------------------------Grams of fat per serving: 0
*FISH NARANJA
Milligrams of sodium per serving: 43
Ingredients:
2 teaspoons orange zest
-------------------------------------------------------------2 cups orange juice
----------------------- cup reduced-sodium soy sauce
1. Combine the orange zest, orange juice, soy
2 teaspoons minced fresh ginger
sauce, and ginger in a large skillet. Cook over
4 carrots, julienne sliced
medium heat for 1 minute. Add the carrots and
1 pounds white fish fillets (cod, orange roughly,
continue for cooking over medium heat for 5
or haddock)
minutes. Reduce the heat to a simmer, push the
2 cups unpeeled, julienne-cut zucchini
carrots to the outer edge of the skillet, and add the
cup apple cider
fish. Arrange the zucchini around the fish. Cover
and simmer about 5 minutes, or until the fish flakes
easily with a fork.
2. Remove the fish and vegetables to a platter,
using a slotted spoon and keep warm. Add the
apple cider to the liquid in the skillet, stir and
gently simmer for a few minutes.

3. To serve, spoon the liquid over the fish and

vegetables.
Yields: 8 servings
Serving size: 3 ounces fish and cup
vegetables
Calories per serving: 126
Grams of protein per serving: 17
Grams of fat per serving: 1
Milligrams of sodium per serving: 321