Denise Austin's Healthy Eating Plan.

Excerpted from Denise's Daily Dozen: The Easy, Every Day Program to Lose Up to 12 Pounds in 2 Weeks

People often say that they can’t figure out how I stay so fit when they see me eating all the time. Well, all that eating is my first secret. When you eat, your metabolism revs up and burns calories simply to digest your food. Munching at regular intervals throughout the day—rather than starving yourself or skipping meals—keeps that calorie burn running. My second secret for staying slim is the foods that I eat. There are tasty, filling foods you can enjoy while trying to shed pounds. You’ll see that when you follow the Daily Dozen Eating Plan. The basis of the plan is the Daily Dozen—12 foods to eat every day. I don’t mean 12 specific foods—like blueberries or chicken—but rather food categories, which are listed below. By having a varied, balanced diet including these 12 nutritious, wholesome, energizing foods, you can eat well and shed pounds and fat.

The Power of 12
These food categories are incorporated into all Daily Dozen menus. Once you hit the weight you want to be, just keep a mental tab to make sure you continue getting these 12 important foods for the day. No matter how busy I am, as long as I get these, I know I’ve eaten well that day.
• 3 Veggie (V)
• 3 Fruit (Fr)
• 3 Protein (P)
• 2 Healthy grain (G)
• 1 Healthy fat (F)

For the first few weeks, you should follow the plan as closely as possible. (If you’re going out to dinner, try to order something similar to what’s on the plan. For example, if the Daily Dozen Dinner is grilled salmon, then order a nice piece of fish and ask them to go easy on the oil and hold the butter.

To create the recipes and meal ideas, I worked with registered dietitian and sports nutritionist Chris Mohr, PhD, a weight-loss expert who has helped thousands of people lose weight permanently.

All Daily Dozen Meal Plan recipes make one serving. Here’s a look at week one.

Monday:
Breakfast
1 egg + 2 egg whites scrambled with 1/4 cup chopped bell pepper (2 P, 1/2 V)
1 slice whole-wheat bread, toasted (1 G)
1 medium orange (1 Fr)

Lunch
Feta & Cranberry Salad: (3½ V, 1 P, ½ Fr, 2 F)
3 cups baby spinach
1/2 cup chopped cucumber
2 oz roasted turkey breast
2 Tbsp crumbled lowfat feta cheese
2 Tbsp dried cranberries
2 tsp extra-virgin olive oil
2 tsp balsamic vinegar

1. In a large bowl, combine the spinach, cucumber, turkey, feta and cranberries.
2. Drizzle with oil and vinegar.

1 medium banana (1 Fr)

Afternoon snack
2 Tbsp unsalted almonds (1 F)
1 medium apple (1 Fr)

Dinner
My family loves this recipe because it’s sweet and filling.

Maple-Glazed Grilled Salmon: (1 P)
2 tsp maple syrup 1 Tbsp reduced-sodium soy sauce
3 oz salmon

1. Preheat the grill. Combine the syrup and soy sauce in a small bowl. Place salmon skin-side down on the grill; brush sauce on top.
2. Grill for 10 minutes per inch of thickness or until cooked all the way through.

3/4 cup cooked brown rice (3/4 G)
3/4 cup steamed mixed veggies (3/4 V)

Total daily nutrition: 1,248 cal, 76 g pro, 163 g car, 26 g fiber, 35 g fat (8 g sat fat), 1,708 mg sod

Tuesday:

Breakfast
1 slice sprouted-grain bread (Food for Life brand), toasted, with butter spray (1 G)

Yogurt Parfait: (1 P, 1 Fr, 1 F)
1 cup nonfat vanilla yogurt
1/2 cup sliced strawberries
1/2 cup sliced mango (fresh or frozen)
2 Tbsp sliced almonds
Grated lime zest, to taste

1. In a glass bowl or tall glass, alternate layers of yogurt and fruit. Top with almonds and a sprinkle of lime zest.

Lunch
Tuna Salad Wrap: (1 P, 1 1/2 V, 1 G)
3 oz canned water-packed tuna, drained
1 tsp light mayonnaise
1 tsp Dijon mustard
1/2 cup chopped celery
1 whole-grain wrap
1 handful mixed greens

1. In a small bowl, combine the tuna, mayo, mustard and celery. Place tuna mixture on wrap and top with greens.

1 medium apple (1 Fr)

Afternoon snack
1 cup cantaloupe chunks (1 Fr)

Dinner
No more boring chicken!

Chicken with Cilantro & Lime: (1 P)
1 Tbsp olive or canola oil
1 Tbsp honey
Juice of 1 lime
1/4 cup chopped cilantro
4 oz chicken breast

1. In a small bowl, whisk together the oil, honey, lime juice and cilantro. Pour this mixture over the chicken breast and marinate in the refrigerator for 20 minutes.
2. Discard marinade. Grill or broil the chicken for 6 to 8 minutes per side until it’s cooked through.

1 cup steamed spinach (1 V)

Total daily nutrition: 1,144 cal, 74 g pro, 150 g car, 23 g fiber, 28 g fat (4 g sat fat), 1,145 mg sod

Wednesday:

Breakfast
1 cup bran-flake cereal (1 G)
1 cup skim milk (1 P)
1/4 cup blueberries, 1/4 cup raspberries, 1/4 cup pomegranate seeds (1 Fr)

Lunch
1 slice whole-grain bread (1 G)
1 Tbsp peanut butter (1 F)
1 Tbsp fruit spread
1 medium apple (1 Fr)

Afternoon snack
1 medium orange (1 Fr)

Dinner
Pasta can be part of a healthy diet as long as it’s the fiber-rich whole-wheat kind.

Pasta with Fresh Tomato Sauce: (1 G, 1 P, 3 V)
2 tsp olive oil
1 clove garlic, chopped
1/2 cup chopped celery
1 Tbsp chopped shallots
1 cup roughly chopped plum tomatoes
1/2 cup low-sodium chicken broth
Salt and pepper to taste
2 cups fresh spinach
2 oz whole-wheat spaghetti, cooked
2 Tbsp chopped fresh basil
1/4 cup grated Parmesan

1. Heat oil in a large skillet. Add the garlic, celery and shallots; cook for 2 to 3 minutes. Add the tomatoes and chicken broth and cook for an additional 10 minutes; season with salt and pepper to taste.
2. Add the fresh spinach one handful at a time and cook until wilted. Add the cooked pasta and toss to combine. Serve topped with basil and Parmesan.

Total daily nutrition: 1,270 cal, 51 g pro, 206 g car, 28 g fiber, 37 g fat (10 g sat fat), 1,071 mg sod

Thursday:

Breakfast
I love flaxseed—an important source of omega-3 fatty acids—on oatmeal, but I also like sprinkling it on top of yogurt, cold cereal or salads, stirring it into smoothies and mixing it into batter when baking muffins or breads.

1 cup cooked oatmeal (prepared with 1 cup skim milk) (1 G, 1 P, 1 F)
2 Tbsp ground flaxseed, for topping (1 F)
1/2 Granny Smith apple, for topping (1/2 Fr)

Morning snack
1 medium orange (1 Fr)

Lunch
Turkey & Apple Pita: (1 G, 1 P, 1 V, 1/2 Fr)
1 whole-wheat pita
1 Tbsp honey mustard
3 oz roast turkey breast
1 cup baby spinach
1/2 Granny Smith apple, sliced

1. Cut pita in half so you have two pockets. Spread with honey mustard, then fill with remaining ingredients.

Afternoon snack
1 pear (1 Fr)

Dinner
Veggie Quesadilla: (1 G, 2 V, 1 P)
1 tsp olive or canola oil
1 whole-wheat tortilla
1 cup packaged broccoli slaw (shredded broccoli and carrots)
1/2 cup thinly sliced onion
1/2 cup thinly sliced bell pepper
1/4 cup lowfat shredded Monterey Jack cheese
1/4 cup salsa
2 Tbsp light sour cream

1. Heat oil in a skillet over medium heat. Place all the veggies on one side of the tortilla, top with cheese and gently fold in half.
2. Transfer filled tortilla to the skillet and cook for 2 to 3 minutes per side, pressing down with a spatula, until cheese is melted. Serve with salsa and sour cream.

Total daily nutrition: 1,223 cal, 56 g pro, 189 g car, 31 g fiber, 30 g fat (8 g sat fat), 1,922 mg sod

Friday:

Breakfast
I often make this healthy breakfast for my two daughters to give them the energy to power through the day.

1 slice whole-wheat bread, toasted (1 G)
2 Tbsp natural peanut butter (1 F)
1 cup skim milk (1 P)

Lunch
Pecan Pear Salad: (2 V, 1 Fr, 1½ F, 1 P)
Handful European salad mix
2 1/2 oz goat cheese
1 pear, diced
1 Tbsp dried cranberries (optional)
1 Tbsp store-bought champagne vinaigrette or your own

1. Place the greens in a salad bowl. Top with the goat cheese, diced pear and cranberries; drizzle with dressing and toss.

Afternoon snack 
This is my personal favorite to tide you over until dinner.

Denise’s Treat: (1 P, 11/4 V, 1 G)
1/2 cup nonfat cottage cheese
1/2 cup chopped beefsteak tomato
1/2 cup chopped carrot
1/4 cup thinly sliced red onion
Black pepper to taste
6 rice crackers

Combine the cottage cheese and veggies; season with black pepper to taste. Serve on crackers.

Dinner
Grilled Shrimp with Honey-Kissed Grilled Pineapple: (11/2 P, 1 Fr)
1 Tbsp reduced-sodium soy sauce
2 tsp honey (or brown sugar), divided
8 jumbo shrimp, raw (peeled and deveined)
1 cup cubed pineapple

1. Heat the grill or a grill pan over medium heat. In a small bowl, combine soy sauce and 1 tsp of the honey or brown sugar. Pour the mixture over the shrimp and toss to coat. Grill the shrimp for 2 minutes per side or until cooked through.
2. Meanwhile, skewer pineapple, brush with the remaining tsp of honey and place on the other side of the grill. Cook for approximately 1 minute on each side or until juices start to caramelize. Slide pineapple off skewers and serve with shrimp.

1 cup steamed snow peas (1 V)

Total daily nutrition: 1,243 cal, 105 g pro, 167 g car, 25 g fiber, 33 g fat (7 g sat fat), 1,572 mg sod

Saturday:
Breakfast
1 egg + 1 egg white scrambled with ½ cup red, yellow or orange bell pepper (1 1/2 P, 1/2 V)
1 slice whole-wheat bread, toasted (1 G)

Lunch
I like this lunch because it’s a healthy update of a traditionally high-fat comfort food. I still have wonderful memories of my mom’s tuna fish salad squished between two slices of white bread.

Tuna Salad Wrap: (1 P, 1 G, 1/2 V)
3 oz canned water-packed tuna, drained
1 tsp light mayonnaise
1 tsp Dijon mustard
1/2 cup chopped celery
1 tsp lemon juice
1/2 cup salad mix
Pepper to taste
1 whole-wheat wrap

1. In a small bowl, combine the tuna, mayo, mustard, celery, lemon juice and salad mix. Mix and season with pepper.
2. Place the tuna mixture on the wrap, then roll up and enjoy.

Afternoon snack
2 Tbsp almonds (1 F)

Dinner
I’ve added a sweet potato to the mix because it’s full of fiber, vitamin C and betacarotene. Potatoes are also a good snack when you need a pick-me-up.

Simply Delicious Seasoned Grilled Chicken: (1 P)
4 oz chicken breast
1 tsp olive oil
Store-bought grill seasoning

1. Preheat grill or grill pan. Coat chicken with olive oil; sprinkle with grill seasoning. Grill for 4 minutes on each side or until juices run clear.

6 stalks steamed asparagus, with 1 tsp olive oil and fresh lemon juice (1 V)
1 medium sweet potato (bake at 425°F for 30–40 minutes) with butter spray to taste (1 V)

Total daily nutrition: 1,180 cal, 87 g pro, 156 g car, 25 g fiber, 28 g fat (5 g sat fat), 1,512 mg sod

Sunday:

Breakfast
2 whole-grain frozen waffles, toasted (2 G)
1 kiwi, sliced (1 Fr)

Lunch
Roasted Turkey Roll-Ups with Sliced Avocado: (1 P, 1 F)
1 tsp Dijon mustard
3 oz roasted turkey breast
1/4 avocado, sliced

Spread mustard on each slice of turkey breast. Place sliced avocado in the turkey, roll up and enjoy!

2 cups low-sodium Amy’s Organic Black Bean Vegetable Soup (2 V, 1 P)
1 medium apple (1 Fr)

Afternoon snack
1/2 grapefruit (1 Fr)

Dinner

Marinated Flank Steak Kebabs and Baked Potato: (1 P, 3 V)
1 medium Idaho potato
4 oz broiled flank steak
1 red, yellow or orange bell pepper
1 cup white button mushrooms
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 fresh rosemary sprig
Salt and pepper to taste
Butter spray (optional)

1. Heat the oven to 425°F. Clean the skin of the potato, poke a few holes in it with a fork, and place it in the oven for 30 to 40 minutes or until it can be pierced with a sharp knife.
2. Cut steak into 1-inch cubes. Wash the vegetables and cut into 1-inch pieces.
3. Mix the olive oil, balsamic vinegar, rosemary, salt and pepper in a separate bowl.
4. Skewer steak and vegetables, alternating them. Brush marinade over the skewers; grill until the steak is fully cooked. If desired, spritz the potato with butter spray; add salt and pepper.

Total daily nutrition: 1,229 cal, 64 g pro, 228 g car, 51 g fiber, 24 g fat (7 g sat fat), 96 mg sod

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