How To Lose 12 Pounds of Weight In 30 Days

 Diets? They’re often unhealthy hunger-fests. For you instead: a satisfying meal plan that slims you with seriously energizing and nutritious eats.

Start by following the key strategies, along with our week-long, 1,300-calorie-a-day kickstart. When you add in exercise (at least four weekly 45-minute moderate-to-intense cardio sessions), you can knock off up to 12 pounds in 30 days! Continue...

 

Get-slim golden rules

1. Grab fresh, in-season eats whenever possible. You’ll get the most nutrients for your buck, and these picks will energize you and keep your metabolism humming, says Jackie Newgent, RD.

2. Sip mainly calorie-free drinks. Go for water, tea, and coffee to save hundreds of cals.

3. Eat with real plates and silverware (no takeout containers!), and you’ll feel more content.

Now take a peek at the totally yummy foods you get to chow down on.

• Breakfast
• Lunch and dinner
• Snacks

Breakfast

About 400 calories
(Choose 1 daily)
Blueberry Cooler and Cranberry Muffin
Puree 1 cup each frozen blueberries and 1 percent low-fat milk, 1/3 cup diced fresh pineapple, 11⁄2 tablespoons honey, and 1/8 teaspoon vanilla extract into a creamy beverage.

Enjoy with 1 small (2-ounce) cranberry muffin, such as CranBran VitaTops.

English Muffin Deluxe

Split and toast 1 whole-wheat English muffin, spreading both halves with 1 tablespoon blackberry jam.

Enjoy with 2 1/2 ounces poultry sausage, such as Aidells Organic Chicken and Apple Breakfast Links, and half of a large pink grapefruit drizzled with 1/2 teaspoon honey.

On-The-Go Oats

Have 1 fast-food oatmeal (around 340 calories), such as Jamba Juice Berry Cherry Pecan.

Pair with 8 ounces coffee, flavored with 1/4 cup 1 percent low-fat milk and a dash of cinnamon.

Heat 'N' Eat

Prepare 1 (300- to 320-calorie) organic or 'all-natural' frozen entree (choose an item that doesn’t contain the word "artificial" in its ingredient list), such as Cedarlane Uncured Turkey Bacon, Vegetable & Cheese Egg White Omelette, or Helen’s Kitchen Breakfast Burrito.

Have with 1 small banana and 1 cup unsweetened iced jasmine green tea, garnished with 1 lemon wedge. 

Farmers' Market Egg Sandwich

Prepare 1 egg, omelet-style, in 1 teaspoon olive oil with 2 minced sun-dried tomato halves. Season with sea salt and black pepper to taste, and place between 2 slices whole-grain toast.

Serve with 1 1/2 ounces soft goat cheese, 1 cup loosely packed fresh baby arugula or other leafy greens, 4 thin slices zucchini, and a squirt of fresh lemon juice.

Greek Yogurt Sundae

In a bowl, layer 1 cup plain fat-free Greek yogurt with 1/2 cup granola and 1 cup sliced kiwifruit. Sprinkle with a dash of nutmeg.

Lunch and dinner

About 400 calories
(Choose 2 daily)
Portobello Burger
Brush 1 large portobello mushroom cap with 2 teaspoons olive oil and grill. Top 1 grilled (2-ounce) whole-grain burger bun with mushroom, 2 tablespoons tzatziki sauce, and 4 thin slices each vine-ripened tomato, white onion, and cucumber.

Add a dash of curry powder to 1 cup grilled seedless grapes and serve on side, along with 1 cup unsweetened iced white tea, garnished with a sprig of fresh mint.

BBQ Party

Enjoy 1 grilled bone-in chicken breast, brushed with 2 teaspoons barbecue sauce, along with 1 medium ear grilled corn seasoned with 1/2 teaspoon fresh minced chives or cilantro and a pinch of sea salt, and 1/2 cup canned vegetarian baked beans.

Serve with 2 teaspoons hot sauce.

Fusilli Pasta Salad

Toss 3/4 cup cooked whole-grain fusilli or radiatore pasta with 1 teaspoon olive oil.

Mix pasta with 1 ounce chopped prosciutto or American country ham, 1/2 cup canned, water-packed artichoke hearts (drained and sliced), 1/3 cup each chopped broccoli florets and yellow or orange bell pepper, 2 tablespoons each chopped red onion and thinly sliced fresh basil, 1 1/2 tablespoons white wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped plum tomatoes, and a pinch each of, sea salt, black pepper, and fresh minced oregano.

Ginger Turkey Stir-Fry Stack

Pan-grill until well-done 1 medium (4 1/2-ounce, about 93 percent lean) ground turkey patty, mixed with 1 teaspoon each soy sauce and freshly grated ginger.

Place on a 1/2-cup bed of cooked whole-wheat couscous. Stir-fry 1/2 cup each cauliflower florets, bok choy, and cremini mushrooms in 2 teaspoons peanut oil and 1 teaspoon freshly grated ginger.

Sprinkle mixture with 1 teaspoon toasted sesame seeds, and place on top of turkey. Garnish with sliced fresh scallion, and serve with 1/2 teaspoon each soy sauce and Sriracha (Thai chili-garlic sauce).