Drop Five for Drop 5 Pounds in a Week

Need to eat in a pinch? Any day this week when you’re on the run, you can sub in Day One’s quick breakfast and lunch—the parfait works for dinner, too! DAYS

300 calories

BREAKFAST

YoUR DRop-FIvE pLAN

THREE

oNE

MApLE NUT oATMEAL Prepare 2 packets plain instant oatmeal with water; top with 2 tablespoons chopped nuts and 1 teaspoon maple syrup

Two

HoNEY YogURT wITH RASpBERRIES AND ALMoNDS Mix 1 tablespoon honey with 1 (6-ounce) container plain low-fat Greek yogurt; top with 1 cup unsweetened frozen raspberries (thawed) and 2 tablespoons chopped almonds.

FoUR

SUNFLowER AND BANANA wAFFLE Toast 1 frozen whole-grain waffle; top with 2 tablespoons plain low-fat yogurt, 2 tablespoons sunflower seeds, 1 small banana (sliced), and a dash of cinnamon.

FIvE

ToAST wITH pEANUT BUTTER AND HoNEY

SIx

SpINACH, Egg, AND CHEDDAR SCRAMBLE wITH ToAST

SEvEN

BLUEBERRY AND ALMoND MILK SMooTHIE

gREEN TEA SMooTHIE wITH MANgo AND pINEAppLE Place 8 ounces brewed green tea (chilled), 8 ounces unsweetened vanilla almond milk, 1 ⁄ 2 cup frozen mango chunks, and 1 ⁄ 2 cup pineapple (fresh or canned in its own juice) in a blender; purée until smooth. (You can add ice for a thicker consistency.) Serve with 6 walnut halves on the side. 1 low-fat string cheese with half a small pear

Spread 1 tablespoon natural peanut butter and 1 teaspoon honey on 1 slice whole-grain bread (toasted). Serve with 1 large orange.

Coat a pan with cooking spray; scramble 2 eggs, 2 cups baby spinach, and 2 tablespoons shredded cheddar cheese. Serve mixture on 1 slice whole-grain bread (toasted).

Purée 2 cups unsweetened vanilla almond milk, 1 cup frozen blueberries, and 1 tablespoon honey in a blender until smooth. (You can add ice for a thicker consistency.) Serve with 8 walnuts on the side.

SNACK 100 calories LUNCH 400 calories

1 pineapple cup (4ounce, no sugar added) with 2 teaspoons chopped walnuts FRUIT AND NUT gRANoLA pARFAIT Layer 6 ounces plain lowfat Greek yogurt and...