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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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