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Betsy Farrell

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Save this week-long menu for our Lose 20 Pounds Fast Diet program. Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.

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bran flakes and fruit

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Day 1: Breakfast

Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.

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turkey pita sandwich

Getty ImagesAcme Food Arts

Day 1: Lunch

Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

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broiled fish

Getty ImagesJohn E. Kelly

Day 1: Dinner

Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy 1 fat-free pudding cup for dessert.

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fruit smoothie

Getty ImagesSam Stowell

Day 2: Breakfast

Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk. Spread 1/2 English muffin with 1 teaspoon light margarine.

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vegetable soup

Getty ImagesMichael Boyny

Day 2: Lunch

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barbecue chicken

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Day 2: Dinner

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Serve with 1/2 cup vegetarian baked beans and 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.

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1,200-calorie diet plan, breakfast

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Day 3: Breakfast

In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk. Add 1/2 apple (chopped), 1 teaspoon honey, and a pinch of cinnamon.

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healthy chicken salad

Getty ImagesBrian Leatart

Day 3: Lunch

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce. Eat with 1 banana.

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steamed shrimp

Getty ImagesFerguson & Katzman Photography/Halo Images

Day 3: Dinner

Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream; 3 cups spinach, steamed; and 1 low-fat frozen fudge bar.

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apple and cheese toasts

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Day 4: Breakfast

Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds.

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tomato soup

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Day 4: Lunch

Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Eat with 1 cup raw veggies and 1 pear.

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poached salmon

Getty ImagesMiller, Elli

Day 4: Dinner

Serve 3 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons). Add 3/4 cup cooked brown rice and 1/2 cup pineapple chunks in juice on the side.

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cheerios and fruit

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Day 5: Breakfast

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healthy quesadilla

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Day 5: Lunch

Make a quesadilla by spreading 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections and cucumber spears.

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pork tenderloin

Getty ImagesKeller & Keller Photography

Day 5: Dinner

Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with 2 tablespoons fat-free dressing; and 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries.

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peanut butter waffle

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Day 6: Breakfast

Toast 1 frozen waffle, spread with 1 tablespoon peanut butter, and top with 1/2 sliced banana. Serve with 8 ounces fat-free milk.

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tuna pita sandwich

Getty ImagesPhilippe Desnerck

Day 6: Lunch

Make a tuna pita with 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 6 ounces light yogurt mixed with 1/2 banana. 

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healthy jambalaya

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Day 6: Dinner

Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through. Eat with 3 cups spinach, steamed, and 1 medium apple.

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egg english muffin

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Day 7: Breakfast

Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.

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black bean salad

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Day 7: Lunch

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens. Eat with 1 mini whole wheat pita and 1 pear.

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flank steak and sweet potato

Getty ImagesRick Lew

Day 7: Dinner

Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon light margarine; 1 cup steamed zucchini; and 1/2 cup pineapple chunks in juice.

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WATCH: These Comparisons Will Change How You Think About Calories

These side-by-side food juxtapositions will totally change how you think about calorie counts.

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