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May 9, 2011

Your Ideal Weight

A girl needs a goal — but once she has that goal, she needs a plan to carry it out. No matter what your size, your shape, or your ideal weight, this comprehensive diet and exercise plan takes the guesswork out of getting in shape, allowing you to drop pounds, build muscle, and still get the nutrients you need to stay healthy (and stay full — we have you eating six times a day). Follow our foolproof plan designed to get you bikini-ready by beach season — and keep you that way for good.

Eat Yourself Thin

You're too busy to count calories, so we did it for you. This weeklong menu planner provides 1,800 calories of filling, nutrient-packed whole grains, fruits, and vegetables, while minimizing refined sugars and unhealthy fats. More important, it provides the perfect balance of lean protein to help build and maintain muscle mass: 15 to 20 percent of the calories come from protein, so you'll have the fuel you need to build your best body.

Customize Your Calories

1,600 calories per day: Delete either one snack or one dessert daily.

2,000 calories: In addition to all listed food, add an extra 100-calorie snack (bolded in meal plan) as well as one serving of low-fat or fat-free dairy or soy milk:
1 c skim milk
or 1 8-oz container low-fat or fat-free yogurt
or 1 oz hard cheese

2,200 calories: Follow the 2,000-calorie additions above, plus one serving of whole grains per day:
1 oz whole-grain bread
or 1/2 c cooked oats, brown rice, whole-wheat pasta, or other cooked whole grain
or 3 c plain popcorn
or 1 c cold whole-grain cereal

Or an additional 2 ounces of protein:
lean beef, poultry, or fish
or 1/2 c tofu
or 1 Tbsp nut butter
or 1/2 oz nuts
or 3 egg whites

2,400 calories: Add two servings of whole grains per day (see above) or 4 more ounces of protein (see above).

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