Automate Your Meals: 7-Day Diet Plan

Automating your meals is one of Dr. Oz’s top tenets of dieting success, whether your goals are nutritional or geared toward weight loss. It’s the only way to know what you’ll eat and when you’ll eat - eliminating guesswork and temptation. Transform your relationship with food and crave healthier meals. Begin with this 7-day plan. When you’re ready, print out this shopping list and get started.

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Work smart, not hard. Week one puts you in motion and allows your body to adjust. Week two gives you seven days to practice the plan, feel what it's like to eat well, and figure out what to do if you don't. Research shows that it takes two weeks of repetitive action to make the action become automated, so now you can take the plan and tweak it. Or repeat it. This isn't the end of your waist- management plan; it's just the beginning.

Somewhere between the second and third weeks of the program, data show that the behavior changes that are crucial for sustained waist loss will start to become ingrained in you. About the same time, your newly detoxified body will become more sensitive to poor-quality foods. Instead, as you adopt the YOU: On a Diet habits, you will crave the foods similar to the ones we list. Your liver will enjoy not having to manage toxic elements and will pass along the love to the rest of the body by reducing inflammation. All the data we have on folks who have lost a lot of weight and kept it off points to using a steady, resilient program. You can make mistakes but still bounce back if you keep moving and keep making calm YOU-Turns without a lot of emotional baggage. The types of foods we advocate will always come to your rescue even if you make a few wrong turns, anyway.

When you reach a plateau - which you will - you will have three choices: drop another few calories from your daily intake, increase your physical activity, or see a physician about extra help if appropriate. But remember that the purpose of losing weight is to gain health, so when you reach your playing weight and your body is loving the feeling, just stay the course.

YOUR Breakfast Choices

For Cereal Lovers

  • Cooked oat cereal with 4 ounces of skim milk, or soy milk fortified with vitamin D and calcium, and 1 fistful of your favorite fruit
  • 1 cup Kashi high-fiber or cold-oat cereal (like plain Cheerios) with 1 fistful of your favorite fruit, with 4 ounces of skim milk, or soy milk fortified with vitamin D and calcium

For Egg Lovers

  • Egg-white omelette (3 egg whites and 1 whole egg), plus cut-up mixed veggies
  • 2 scrambled, poached or hard- boiled eggs with 2 pieces of lean turkey sausage or tofu sausage (scramble with a little canola Pam spray, not butter)

For Bread Lovers

  • 1 slice toasted100% whole wheat bread with 1 teaspoon peanut butter or 1 teaspoon apple or walnut butter or avocado spread

For Breakfast Haters

YOUR Lunch Choices

  • Meal-Size Salad Chopped salad: 6 chopped walnuts, chopped veggies (your choice), and chopped mixed greens tossed with 4 ounces of salmon, turkey or chicken breast; with balsamic vinegar (2 parts) and olive oil (1 part) dressing
  • Soup and Salad 1 cup of one of the many hearty YOU Soups plus any of the YOU Salads, or a non-Caesar salad using olive or canola oil, or balsamic vinegar and olive oil dressing
  • Healthy Burger Veggie burger or Boca Spicy Chik'n Patty on a toasted whole wheat English muffin with 1 tablespoon of fructose-free olive oil-based marinara sauce, sliced tomato, romaine lettuce or spinach leaves, plus slices of red onion

YOUR Morning and Afternoon Snack Choices

  • Fruit and Nuts 1/2 ounce raw nuts with an apple, banana, plum, pear, orange, wedge of melon, cup of berries, 2 kiwis, 1/2 grapefruit, or any other fruit
  • Grains and Berries 1/2 cup whole grain cereal mixed with 1/4 cup almonds and 1/4 cup dried berries, apricots or raisins
  • Revved- up Veggies 1 cup of cut-up sauteed veggies, warmed in microwave and stuffed into small whole wheat pita OR Cut-up veggies dipped into 4 ounces plain, low-fat, no sugar-added yogurt or low- fat cottage cheese mixed with lots of dill, chives, ginger, red pepper flakes or other spices (your choice) OR Just plain cut- up veggies

Fruit and Yogurt

  • Low-fat probiotic (live culture) yogurt covered with 1/2 cup of canned, unsweetened peaches or mandarin oranges and some raisins

YOUR Dessert Choices

Every Other Day - Choose Only One

  • Cinnamon Apple Saute a la Mode
  • Sliced peaches with raspberries, blueberries and chocolate chips
  • 1 ounce of dark chocolate (made with real cocoa), approximately three or four bites

YOUR Evening Snack Choices

Don't Eat After 8:30 p.m. and Choose Only One

YOUR Drink Choices

  • Plain or sparkling water (with fruit slice if desired), skim milk, coffee, hot or iced tea (decaffeinated is best if you have problems sleeping), diet soda (but only 1 to 2 a day)
  • For breakfast, you may include an 8-ounce glass of fruit or vegetable juice, such as tomato juice or 100 percent grapefruit juice or orange juice with pulp fortified with calcium and vitamin D
  • For dinner, you can include one glass of alcohol, which we prefer you to drink toward the end of the meal so it does not hinder your satiety center's ability to slow your voracious appetite.
  • If you're a nondrinker, it's OK to swap for a teetotaler's cocktail made with low-sugar grape juice, sparkling water and lime

Sample Eating Schedule

Your goal is to eat the amount that makes you satisfied - that's a level three or four on our satiety scale, not feeling more bloated than a puffer fish. For some people, portions may be a little more than a traditional serving size. For others, they may be a little less.

Sunday

Breakfast: Egg-white omelette; juice and coffee or tea

Morning Snack: Revved-up Veggies with dip

Lunch: Healthy Burger with the works

Afternoon Snack: Yogurt with fruit

Dinner: Asian Salmon with Brown Rice Pilaf

Dessert: 1 ounce dark chocolate with a sliced orange

Drinks: Water, coffee, tea, etc., as you wish (see proposed broader list)

Monday

Breakfast: Magical Breakfast Blaster

Morning Snack: 1/2 ounce raw nuts

Lunch: Chopped salad of walnuts, veggies, greens and salmon/turkey/chicken

Afternoon Snack: Yogurt with fruit

Dinner: Stuffed Whole Wheat Pizza

Evening Snack: Simon's Popcorn

Drinks: Water, coffee, tea, etc., as you wish

Tuesday

Breakfast: Cheerios with skim milk; juice and coffee or tea

Morning Snack: Apple

Lunch: Cup of Garden Harvest Soup; Cranberries, Walnuts, and Crumbled Cheese over Greens

Afternoon Snack: Yogurt with fruit

Dinner: Mediterranean Chicken with Tomato, Olives, and Herbed White Beans

Dessert: Cinnamon Apple Saute a la Mode

Drinks: Water, coffee, tea, etc., as you wish

Wednesday

Breakfast: Magical Breakfast Blaster

Morning Snack: 1 ounce raw nuts

Lunch: Chopped salad of walnuts, veggies, greens and salmon/turkey/chicken

Afternoon Snack: Yogurt and fruit

Dinner: Royal Pasta Primavera Provencale

Evening Snack: Tomato-Avocado Salsamole and pita toasts

Drinks: Water, coffee, tea, etc., as you wish

Thursday

Breakfast: Cheerios with skim milk; juice and coffee or tea

Morning Snack: Plum

Lunch: Cup of Garden Harvest Soup; Cranberries, Walnuts, and Crumbled Cheese over Greens

Afternoon Snack: Revved-up Veggies in 1/2 whole wheat pita

Dinner: Apricot Chicken and Green Beans with Almond Slivers

Dessert: 1 ounce dark chocolate with a sliced orange

Drinks: Water, coffee, tea, etc., as you wish

Friday

Breakfast: Magical Breakfast Blaster

Morning Snack: 1 ounce raw nuts

Lunch: Chopped salad of walnuts, veggies, greens and salmon/turkey/chicken

Afternoon Snack: Yogurt with fruit

Dinner: Turkey Tortilla Wraps With Red Baked Potato

Evening Snack: Simon's Popcorn

Drinks: Water, coffee, tea, etc., as you wish

Saturday

Breakfast: Cheerios with skim milk; juice and coffee or tea

Morning Snack: Yogurt with fruit

Lunch: Cup of Garden Harvest Soup; Cranberries, Walnuts, and Crumbled Cheese over Greens

Afternoon Snack: Revved-up Veggies with dip

Dinner: Broiled Trout, Orata, or Branzini with Rosemary and Lemon; Rock Asparagus

Dessert: Cinnamon Apple Saute a la Mode

Drinks: Water, coffee, tea, etc., as you wish

Click here to read excerpts from other books in the YOU series.


Excerpted from YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management by Michael F. Roizen and Mehmet C. Oz. Copyright (c) 2006, 2009 by Michael F. Roizen, M.D., and Oz Works LLC, f/s/o Mehmet C. Oz, M.D.  Excerpted with permission by Free Press, a Division of Simon & Schuster, Inc.

Click here to buy your copy of YOU: On a Diet.