While Researching the 400 Calorie Fix Diet (in which I was going to get all information off the internet because my library did not have the book, I found this diet and thought I would give it a go. I was able to take entire diet (copy & paste here for easy reference....but you also have the link below to view on Good Housekeeping's site directly)
There are several things on this diet that I do not really like (salmon, fish soup, berries) and I will make comparable changes and note what I have changed during each particular day. I think I will be sticking with the Hearty Vegetable Soup (majority of week)....
The Amazing Soup Diet
Eat as much as you want...and lose 20 lbs fast. Bonus: The dinners are hearty, delicious — and ready in 20 minutes.
Amazing soup diet pot of soup with vegetables
If you like food, you’ll love our new diet. Every meal is packed with flavor — from hefty sandwiches (yes, you can have carbs) to super-filling soups and stews (we even added cheese).
So how can you inhale as much food as you like and still slim down? Here’s the trick: For breakfast, lunch, and dinner, you’ll eat portion-controlled meals. But at any other time of day, you can have bowl after bowl of our nutrition-packed Hearty Vegetable Soup — since it’s only 45 calories per cup, you can knock back as much of it as you like and still lose weight.
The diet is simple: The day before you start, you’ll cook up a big batch of our basic soup. Then, each night of the week, you’ll mix two cups with extra ingredients to create a totally new soup, from Southwest Chili to Greek Fish Stew, in 20 minutes or less. These diet dinners are all family-friendly, so you don’t have to prepare two separate meals each night. For breakfast and lunch, you’ll stick to the food plan (see link below). When you need a snack, dip into your vat of veggie soup. Or if you’re craving crunch, fill up on as many cucumber slices, celery sticks, zucchini wedges, and bell pepper strips as you please. And twice a week, have a 100-calorie treat.
The Amazing Soup Diet: Meal Plan
7-Day Eat-to-Lose Meal Plan.
|Day 1||Fruity Cottage Cheese
Top 3/4 c. low-fat calcium-fortified cottage cheese with 1/2 banana, 5 strawberries, sliced, and 2 Tbsp. chopped walnuts.
|Tangy Roast Beef Sandwich
On 1 slice whole-grain bread, spread mixture of 2 tsp. reduced-fat sour cream and 1 tsp. prepared horseradish. Top with 3 oz. deli-sliced lean roast beef, 2 to 3 slices tomato, and second slice of bread. Drink 1 c. fat-free milk.
On the side: 1/2 c. plain nonfat yogurt and 1/4 c. raspberries.
|Day 2||Banana-Nut Cereal
1 c. Cheerios or 2/3 c. spoon-size shredded wheat with 1/2 banana, 1 Tbsp. chopped walnuts, and 1 c. fat-free milk.
|Mexican Chicken Soup
On the side: Tangerine & Avocado Salad. Toss 2 c. mixed greens with 1 tangerine, peeled and segmented, 1/4 avocado, chopped, and 2 green onions, sliced; sprinkle with balsamic.
|Day 3||Berry Yogurt Crunch
Top 1 c. plain nonfat yogurt with 1/2 c. spoon-size shredded wheat, crumbled, and 1 c. raspberries or sliced strawberries; drizzle with 2 tsp. honey.
|Black Bean Taco Salad
Toss 3 c. thinly sliced romaine lettuce with 1/2 c. rinsed and drained canned black beans, 3 green onions, sliced, 1⁄4 avocado, diced, 1/2 c. salsa, and 2 Tbsp. shredded reduced-fat sharp Cheddar. On the side: 5 lg. baked tortilla chips.
|Greek Fish Stew
On the side: Mediterranean Salad. Toss 2 c. mixed greens with 1/3 cucumber, peeled, seeded, and sliced, 1 slice red onion, 2 tsp. balsamic, and 1 tsp. olive oil.
|Day 4||Honey-Cinnamon English Muffin
Split and toast 1 whole-grain English muffin. Top each half with 2 Tbsp. low-fat calcium-fortified cottage cheese, then drizzle with 1/2 tsp. honey and sprinkle with cinnamon.
On the side: 1 pear.
|California Turkey Pita
Open whole wheat pita by cutting off 1-in. slice. Mash 1/4 avocado with a squirt of lime juice; spread inside pita. Stuff with 1 lettuce leaf, 2 oz. deli-sliced smoked turkey, 2 slices cooked bacon, cut up, and 3 thin slices
On the side: 10 strawberries.
On the side: 5 lg. baked tortilla chips.
|Day 5||Strawberry-Orange Smoothie
In blender, combine 1 c. unsweetened frozen strawberries, 6 oz. plain nonfat yogurt, 1/2 c. calcium-fortified orange juice, and 1 tsp. honey.
On the side: 1/2 toasted whole-grain English muffin topped with 1 tsp. light butter.
|Waldorf Chicken Salad
Toss 3 oz. cooked skinless, boneless chicken breast, cubed, with 1/2 apple, chopped, 1 stalk celery, thinly sliced, 1/2 c. halved red seedless grapes, and 2 Tbsp. chopped walnuts; serve on 1 c. mixed greens or baby spinach leaves. Dress with a mixture of 3 Tbsp. plain nonfat yogurt, 1 tsp. lemon juice, salt, and pepper.
|Thai Shrimp Soup
On the side: 1/2 apple or 1 kiwifruit.
|Day 6||Mexican Scramble
Beat 1 egg with 2 Tbsp. shredded reduced-fat Cheddar and a dash hot sauce. Cook in nonstick skillet, coated with cooking spray, over medium-high heat. Then spoon into 1/2 whole wheat pita and top with 2 Tbsp. salsa. Drink 6 oz. calcium-fortified orange juice.
|Salmon & White Bean Salad
Toss 3 oz. canned salmon with 3/4 c. rinsed and drained canned white kidney beans (cannellini), 1/2 c. sliced celery, and 2 green onions, sliced; serve over 1 c. romaine lettuce or baby spinach leaves. Dress with 1 Tbsp. lemon juice and 1 tsp. olive oil. On the side: 1 tangerine.
On the side: 20 red seedless grapes.
|Day 7||Nutty Oatmeal
Empty 1 packet instant oatmeal,
plain, into microwave-safe bowl and add 2/3 c. fat-free milk and 1 Tbsp. raisins. Microwave on High 1 to 2 minutes, then stir in 1 Tbsp. peanut butter and 1 tsp. honey.
|Ham Sandwich Supreme
On 1 slice whole-grain bread, spread 2 tsp. light mayonnaise. Top with 3 oz. thinly sliced extra-lean ham, 1 oz. part-skim mozzarella, sliced, 3 slices dill pickle, 1/2 jarred roasted red pepper, 1 to 2 slices red onion, several lettuce leaves, and a second slice of bread.
|Red Beans & Rice Stew
On the side: 7 strawberries.
Tempted to cheat? There’s no need. You can snack on soup or veggies. And twice a week, enjoy a 100-calorie treat. Choose from our list or find other options here.
• 1 pack of 100 Calorie Oreo Thin Crisps
• 4 Hershey’s Kisses
• 1 grande Starbucks cappuccino with fat-free milk
• 1 glass of wine (4 oz.)
• 1 bottle light beer
Amazing Soup Diet: Shopping List
Your complete one-week shopping list
•Ground red pepper
•Nonstick cooking spray
Fruits and Veggies
•Baby spinach leaves, 4 bags (8 or 9 oz. each)
•Bell peppers, 2
•Carrots, 1 lb.
•Celery, 2 bunches
•Grape tomatoes, 1 pkg. (10 oz.)
•Green beans, 3/4 lb.
•Green cabbage, 1 sm. head
•Green onions, 1 bunch
•Mixed greens, 4 bags (10 oz.)
•Onions, 4, med.
•Raspberries, 1 pt.
•Red grapes, seedless, 1 lb.
•Red onion, 1
•Red potato, 1, sm.
•Romaine lettuce, 1 head
•Snow peas, 1/4 lb.
•Strawberries, 2 pts.
•Zucchini, 5, med.
•Basil, 1 bunch
•Cilantro, 1 bunch
•Dill, 1 bunch
•Garlic, 1 lg. head
•Bread, whole-grain, 1 loaf (80 calories per slice)
•Brown rice, precooked, 1 pkg. (8.8 oz.)
•Cheerios, 1 box
•English muffins, whole-grain, 1 pkg.
•Fusilli or rotini pasta, whole wheat, 1 box (16 oz.)
•Instant oatmeal, plain, 1 box
•Pitas, whole wheat, 1 pkg.
•Shredded wheat cereal, 1 box
•Tortilla chips, baked, 1 bag
•Butter, light, 1 pkg. (8 oz.)
•Cheddar cheese, reduced-fat, shredded, 1 pkg. (8 oz.)
•Cottage cheese, low-fat, calcium-fortified, 1 container (8 oz.)
•Eggs, 1/2 dozen
•Feta cheese, 2 oz.
•Milk, fat-free, 1/2 gallon
•Mozzarella cheese, part-skim, 1 pkg. (8 oz.)
•Parmesan cheese, grated, 4 oz.
•Romano cheese, grated, 4 oz.
•Sour cream, reduced-fat, 1 container (8 oz.)
•Yogurt, plain, nonfat, 1 container (32 oz.)
Meat and Fish
•Bacon, 1 pkg. (8 oz.)
•Catfish or cod fillet, skinless, 4 oz.
•Chicken breast, skinless, boneless, 12 oz.
•Ham, extra-lean, deli-sliced, 1/2 lb.
•Roast beef, lean, deli-sliced, 1/2 lb.
•Salmon, 1 can (3 oz.)
•Shrimp, med., 8 oz.
•Turkey, smoked, deli-sliced, 1/2 lb.
•Turkey breast, ground, 1 lb.
•Turkey kielbasa, 2 oz.
•Black beans, 1 can (15 to 15.5 oz.)
•Chicken broth, 1 can (48 to 49 oz.)
•Coconut milk, light, 1 can (14 oz.)
•Dill pickles, 1 jar
•Egg noodles, 1 bag
•Horseradish, 1 jar
•Hummus, 1 container (7 oz.)
•Kidney beans, white (cannellini), 2 cans (15 to 15.5 oz. each)
•Orange juice, calcium-fortified, 1 pt.
•Raisins, 1 sm. box
•Red beans, 1 can (15 to 15.5 oz.)
•Red pepper, roasted, 1 jar
•Rice noodles, linguine style, 1 box
•Salsa, 1 jar
•Tomatoes, whole, in juice, 2 cans (28 oz. each)
•Walnuts, 3 oz.
•Corn kernels, 1 pkg. (10 oz.)
•Strawberries, unsweetened, 1 bag (8 oz.)