Regimul OPRAH pt. 7 zile
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0 0DAY 1
Breakfast
Mix for 30 seconds in the blender: 4 ounces calcium-enriched orange juice, 1 cup mixed berries, 1 banana, 1/2 6-ounce container Yoplait Original Harvest Peach yogurt.
Serve with a handful almonds (about 12).
Snack
2 slices Wasa crispbread topped with: 1 tablespoon peanut butter, 1 teaspoon SaraBeth pineapple apricot jam
Lunch
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread with 2 teaspoons light mayo, topped with: 3 ounces smoked turkey, sliced thin 1 slice pepper jack cheese, 1/2 cup grilled onions brushed with 1 teaspoon olive oil, 1 thin slice avocado, 1 slice tomato, Lettuce
8 ounces sugar-free iced tea
Snack
6 fresh-scooped watermelon balls
Remaining yogurt from breakfast
Dinner
1 cup wild rice with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 teaspoons olive oil
2 skinless, boneless chicken breast cutlets, 6 ounces total, grilled with a little olive oil -
Oprah's Food Diary: DAY 2
Breakfast
1/4 cup (dry, about a cup cooked) steel-cut oatmeal topped with: 2 tablespoons chopped walnuts, about 1/2 cup fresh blueberries
1 cup nonfat milk with a splash of hazelnut coffee creamer
Snack
1 6-ounce container Yoplait Light Key Lime Pie yogurt
2 tablespoons chopped almonds for topping
Lunch
2 slices Wasa crispbread topped with 2 ounces turkey, 1 ounce pepper jack cheese, 2 fresh basil leaves
1 cup Curried Squash Soup
Snack
1 pear
1 ounce sharp cheddar cheese
Dinner
Pasta with mixed veggies and chicken: Sauté 1 cup chicken breast strips with 2 cups vegetables in 1 teaspoon olive oil and 1 cup reduced-sodium chicken stock. Add 1 cup cooked Barilla PLUS pasta and the juice of 1 lemon and lots of black pepper. -
Oprah's Food Diary: DAY 3
Breakfast
1 serving Chocolate-Strawberry Smoothie, blended with 1 tablespoon wheat germ
Snack
1 apple, sliced, with 4 teaspoons peanut butter
Lunch
Southwestern Veggie Burger Supreme
1 orange
8 ounces sugar-free iced tea
Snack
1 1/2 cups vegetables grilled in olive oil
1 hard-boiled egg
Dinner
1 can Slim-Fast Optima Creamy Milk Chocolate
2 slices Wasa crispbread and 1 ounce cheddar cheese -
Oprah's Food Diary: DAY 4
Breakfast
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread toasted, topped with 1 fried egg, 2 slices turkey
8 ounces water flavored with 1/2 of a squeezed lemon
Snack
1 green apple
5 thin Parmesan cheese slices (about 1 ounce)
Lunch
Grilled turkey burger: Ground turkey meat combined with finely chopped green onions, red peppers, and garlic to form a patty, and grilled. Serve on a seven-grain bun and spread with 2 teaspoons reduced-fat mayonnaise and 1 teaspoon mustard. 2 grilled vegetable kabobs composed of cherry tomatoes, mushroom, zucchini and onion.
Snack
1 can Slim-Fast Optima French Vanilla
Dinner
Bowl of cherries (about 1 cup) with 1/2 banana, sliced, and 1/2 peach, topped with 6-ounce Yoplait Original Harvest Peach yogurt, 3 tablespoons walnuts and 1/2 cup Kashi Go Lean cereal. -
Oprah's Food Diary: DAY 5
Breakfast
Best Life Cheerios Mix: Combine 1/2 cup Cheerios, 2/3 cup Weetabix Crispy Flakes & Fiber, and 1/4 cup All-Bran. Top with 1/2 cup blueberries, 2 tablespoons almonds and 1 cup non-fat milk.
Snack
Iced decaf skim latte (12 ounces)
Small handful of cashews (2-3 tablespoons)
Lunch
2 open-faced turkey melts: for each melt, 1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, spread with 1 teaspoon light mayo, topped with 1 ounce turkey, 2 slices tomato, 2 basil leaves and 1 slice cheddar cheese. Melt in a toaster oven.
Rest of the tomato, sliced
1 cup grapes
Snack
1 ounce dark chocolate
Dinner
Grilled Snapper with Eggplant, Squash and Potatoes
1 cup brown rice -
Oprah's Food Diary: DAY 6
Breakfast
Oprah's Fruit and Yogurt Breakfast
Snack
1/2 whole wheat pita dipped in 1/3 cup hummus
Lunch
Arugula, Grapefruit and Avocado Salad
2 ounces fresh mozzarella stuffed into the remaining 1/2 pita
Snack
2 slices (2 ounces) turkey breast
1 grilled red pepper
Dinner
Slim-Fast Chocolate Banana Smoothie: Blend until smooth: 1 can of Slim-Fast Optima Creamy Milk Chocolate, 1 ripe banana and 6 ice cubes.
3 tablespoons trail mix -
Oprah's Food Diary: DAY 7
Breakfast
1 serving Strawberry Orange Smoothie
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, toasted, with 1 tablespoon peanut butter
Snack
1 slice Wasa crispbread topped with 1 ounce cheddar cheese
Lunch
Fruit bowl: Combine slices of banana, apple, peach and mango with 6-ounce container Yoplait Light Boston Cream Pie yogurt and 3 tablespoons chopped walnuts.
Snack
1 ounce dark chocolate
Dinner
3 cups mixed-lettuce salad tossed with 2 teaspoons olive oil and a splash balsamic vinegar and topped with about 2 ounces grilled shrimp
2 beets, 1 ear roasted corn, 1 sliced tomato and 1/2 roasted pepper 1 scoop homemade mango sorbet -
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Ziua 1
Mic-dejun:
Amesteca in blender pt 30 sec:4 ounces(120 ml) suc de portocale imbogatit cu calciu(probabil trebuie sa punem noi niste calciu),1 lingurita/lingura de stafide,1 banana,6 ½ ounces de iaurt(195 de iaurt-ea specifica si firma producatoare al iaurtului,dar cred ca orice iaurt low-fat e bun).Serviti cu migdale(cam 12).
Gustare
2 felii de paine crocanta Wasa(cred ca e firma producatoare) unsa cu:1 lingurita de unt de arahide,1 lingurita de gem de caise Sarah Beth.
Pranz
1 felie de paine organica cu cereale Ezekiel(poate fi substituita cu orice paine de secara sau graham,parerea mea) cu 2 lingurite de maioneza light cu: 90 grame de carne de curcan afumat,o felie subtire de branza pepper jack(e un sortiment de cascaval picant,practic),1/2 cescuta de ceapa calita in 1 lingurita de ulei de masline,1 felie subtire de avocado,1 felie de rosie,salata verde creata(lettuce)
240 ml de ice-tea fara zahar.
Gustare
6 cupe(linguri) de pepene galben proaspat
Iaurtul ramas de la micul-dejun
Cina
1 ceasca orez salbatic cu 2 ceascute de legume amestecate(broccoli,fasole verde sau morcovi)
2 lingurite ulei de masline
2 cotlete,bucati de piept de pui fara pielita si dezosat. -
Ziua 2
Micul dejun
¼ ceasca ovaz cu:2 lingurite de miez de nuca,aproximativ ½ ceasca de coacaze proaspete
1 ceasca de lapte fara grasimi cu un pic de crema de cafea de alone(ceva de genul,cred ca poate fi substituit cu orice caffee-latte)
Gustare
Un recipient de iaurt light de 480 ml Yoplait bla bla
2 lingurite de migdale maruntite pentru topping
Pranz
2 felii de paine graham/secara cu 60gr de carne de curcan,30 gr branza pepper jack,2 frunze de proaspete de busuioc
1 ceasca de supa cu curry(cred ca asta inseamna curried soup)
Gustare
1 para
30 gr de cascaval
Cina
Paste amestecate cu legume si pui: 1 ceasca de fasii de piept de pui si 2 cesti de legume calite in 2 lingurite de ulei de masline si 1 ceasca de supa de pui cu foarte putin sodiu(americanii pana si supa de pui o cumpara la cutie;in cazul vostru,preparand-o acasa,nu trebuie sa va faceti griji in privinta cantitatii de sodium din ea).
Adauga 1 ceasca de paste fierte Barilla Plus,sucul unei lamai si mult piper negru. -
Ziua 3
Micul dejun
1 shake de ciocolata cu capsuni amestecat cu 1 lingurita de de germeni de grau
Gustare
1 mar feliat cu 4 lingurite de unt de arahide
Pranz
1 hamburger cu legume Soutwestern(cred ca poate fi substituit cu orice sandwich cu legume)
1 portocala
240ml de ice-tea fara zahara
Gustare
1 ½ ceasca de legume calite in ulei de masline
1 ou fiert tare
Cina
1 cana de shake Slim-Fast Optima
2 felii de paine secara/graham crocante cu 30 gr de cascaval -
Ziua 4
Mic dejun
1 felie de paine graham/secara facuta la toaster,cu 1 ou prajit
2 felii de carne de curcan
240 ml de apa cu sucul unei jumatati de lamaie
Gustare
1 mar verde
5 felii subtiri de Parmezan(aproximativ 30 grame)
Pranz
Burger de curcan facut la gratar:carne de curcan tocata,combinata cu ceapa verde,ardei rosu si usturoi cat sa formeze o grmajoara-totul amestecat si gatit la gratar.Serveste pe a seven-grain bun(chiar nu stiu ce ineamna,grain stiu ca inseamna boabe) cu 2 lingurite de maioneza fara grasimi si 1 lingurita de mustar.2 frigarui facute din legume precum rosii cherry,ciuperci,dovlecei si ceapa.
Gustare
1 cana de shake Slim-Fat French-Vanilla
Cina
Un bol cu:cirese(aproximativ o ceasca),1/2 banana feliata si ½ piersica,ornate cu 180 ml de iaurt cu piersici Yoplait,3 lingurite de miez de nuca si ½ ceasca de cereale Kashi Go Learn(cred ca roice fel de cereale integrale sunt bune). -
Ziua 5
Mic dejun
Amestec de cereale “Best life”:combina 1/2/ ceasca de Cheerios,2/3 ceasca de Weetbix Crispy Flakes etc(cereale imbogatite cu fibre) si ¼ ceasca de All-Bran(firma producatoare de tot felul de cereale).Orneaza cu 1/2/ ceasca de coacaze,2 lingurite de migdale si 1 ceasca de lapte fara grasimi.
Gustare
Ice skim caffee-latte decofeinizat(360 ml)-un sortiment de caffee-latte rece fara cofeina.Nu e deloc bun,cred ca poate fi substituita cu un espresso machiatto sau latte cu cofeina fara nicio problema.
Pranz
2 felii de pastrama de curcan(ceva de genul asta,din cate imi aduc aminte)
entru fiecare felie,1 felie de graham/secara,unsa cu 1 lingurita de maioneza light ornate cu 30 gr de carne de curcan(?!?),2 felii de rosii,2 frunze de busuioc si 1 felie de cascaval.Totul incorporate si pus la toast(un fel de sandwich facut in pastrami de curcan,cred).Ce ramane din rosie-feliat si 1 ceasca de struguri.
Gustare
30 gr de ciocolata neagra
Cina
Un fel de gratar din felii de vinete cu cartofi.
1 ceasca de orez brun(fiert,presuspun) -
Ziua 6
Mic dejun
Acelasi mic dejun cu fructe si iaurt
Gustare
½ de paine similara blatului mic de pizza inmuiata in 1/2/ ceasca de hummus(e un sos din seminte prajite de susan si alune,se gaseste in comert)
Pranz
Salata de arugula(similara cu salata verde,insa are un gust diferit.Nu cunosc corespondentul in limba romana),grapefruit si avocado
60 gr de mozzarella proaspata indesata in jumatatea de paine ramasa
Gustare
2 felii(60 gr) de piept de curcan
1 ardei rosu facut la gratar
Cina
Un shake Slim-Fat cu ciocolata si banana:la blender pana se omogenizeaza:1 cana de Slim-Fast de ciocolata,1 banana coapta si 6 cuburi de gheata.
3 lingurite de trail mi
un amestec de alune,stafide,migdale,bombonele M&M- aceasta forma este cel mai des intalnit si servita ca si “trail mix”
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Ziua 7
Mic dejun
1 shake din portocale si capsuni
1 felie de paine graham/secara prajita si 1 lingurita de unt de arahide
Gustare
1 felie de paine crocanta cu 30 gr de cascaval
Pranz
Bolul cu fructe:amesteca feliie de banana,de mar,de piersica si mango cu un recipient de 180 ml de iaurt light si 3 lingurite de miez de nuca.
Gustare
30 gr de ciocolata neagra
Cina
3 cescute de salata verde amestecata(cred ca atata creata,cat sic ea cu frunze late),peste care se adauga 2 lingurite de ulei de masline si un strop de otet balsamic,ornate cu 60 gr de creveti la gratar
2 ridichi,1 porumb facut la gratar(cred ca se poate substitui cu cel de la conserva),1 rosie feliata,1/2 de ardei rosu facut la gratar si 1 cupa de serbet de mango facut acasa.
Nota*
Termenul de “cups” este folosit de ei de obicei ca fiind o ceasca mai mare,cu capacitate de 150-200grame. -
