This year, blast fat with Dr. Oz's step-by-step plan to slim down and get healthy!
Learn more about what you can eat, what to get rid of and what foods to fill up on with this recipes for a breakfast smoothie and vegetable broth!

WHAT YOU NEED TO ELIMINATE
• No wheat (only ½ cup brown rice)
• No artificial sweeteners (this includes all diet soda)
• No white sugar
• No caffeine (ONLY green tea)
• No dairy (except Greek yogurt)
• No additional exercise
• No meals between 8pm-8am

Day 1
Breakfast ( Hard-boiled egg , 1 or 2 slices Smoked turkey , 6 ounces tomato juice, low-sodium )

Midmorning Snack ( 1 stick light cheese , Baby carrots )

Lunch

*Acapulco Tuna Salad
*Cherry tomatoes
*Small side salad: dressed with Italian or oil and vinegar dressing
*Strawberry Jell‑O cup, sugar-free

Midafternoon Snack ( 4 ounces lemon light yogurt, fat-free, artificially sweetened
18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)

Dinner ( Crispy Grilled Chicken , 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or microwaved , Salad: Romaine blend with Italian dressing , Raspberry Jell‑O cup, sugar-free )

Day 2

Breakfast ( Hard-boiled egg , 1 or 2 slices Smoked turkey , 6 ounces tomato juice, low-sodium )

Midmorning Snack ( 1 light cheese wedge , 6 grape tomatoes )

Lunch

2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.
1/2-1 cup coleslaw
Raw snow peas or sugar snap pea pods (as much as you like)
Orange Jell‑O cup, sugar-free

Midafternoon Snack ( 1 stick light cheese , Baby carrots )

Dinner

Roasted sliced turkey
Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1 tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and continue to sauté until the carrots are soft. Add 1 thin pat of butter at the end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)
Side salad topped with Italian dressing
Lime Jell‑O cup, sugar-free

Day 3
Breakfast ( Scrambled eggs , 1 or 2 slices Smoked turkey , 6 ounces tomato juice, low-sodium )

Midmorning Snack ( 4 raspberry light yogurt, nonfat, artificially sweetened
23 almonds (1 ounce by weight, 1/4 cup by volume)

Lunch

Cold fried chicken breast (don’t eat the skin or coating) and carrots and Jell
Coleslaw , Baby carrots , Lemon Jell‑O cup, sugar-free

Midafternoon Snack ( 1-2 light cheese wedges , 6 grape tomatoes )

Dinner ( Super-Savory Sliders , 1 cup broccoli , Side salad with balsamic dressing
1-2 strawberry Jell‑O cups, sugar-free )

Day 4

Breakfast ( 3/4 cup Wheaties (1 ounce by weight) , 8 ounces skim milk
4-6 ounces strawberries or raspberries

Midmorning Snack (Optional) 1-2 light cheese wedges , Grape tomatoes

Lunch ( 2-3 turkey and Swiss roll-ups , Baby carrots , Small plum )

Midafternoon Snack ( 6 ounces blueberry light yogurt , 10 cashews ,

Dinner

Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side, or until the fish flakes easily with a fork. Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4‑ounce tilapia filets.)
Mango-Melon Salsa
Fresh asparagus
Strawberry Jello‑O cup, sugar-free

Day 5

Breakfast ( Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened cocoa and 2 packets Splenda or Truvia.
1-2 hard-boiled eggs
6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories than the diet version, but you may prefer it.
4-6 ounces strawberries )

Midmorning Snack (Optional) 6 ounces key lime light yogurt, nonfat, artificially sweetened
10 ounces almonds

Lunch ( Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato, and any other veggies or condiments that you choose.
Pepper strips
Coleslaw or side salad
Raspberry Jell‑O cup, artificially sweetened)

Midafternoon Snack ( 1 clementine orange , 1-2 light cheese wedges ,

Dinner ( Meaty Sauce Over Spaghetti Squash , Side salad, with Italian, oil and vinegar, or vinaigrette dressing , Fudge bar )

Day 6

Breakfast ( 1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar Blend, or Truvia, and 1 tablespoon chopped almonds (optional)
1/2 banana, medium or large
4-6 ounces tomato juice, low-sodium
Latte: 8 ounces skim milk, 2 ounces espresso

Midmorning Snack (Optional) 1 stick light cheese , Baby carrots

Lunch ( Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).
Sliced bell peppers
Orange Jello‑O cup, artificially sweetened )

Midafternoon Snack ( 4-6 ounces strawberries , 10 cashews )

Dinner ( Naked Chicken Piccata , Green beans , Sliced tomatoes , Side salad, with Italian dressing , 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially sweetened)

Day 7
Breakfast ( 1-3 scrambled eggs , 1 slice whole-wheat toast (light, if desired)
1 tablespoon jelly or jam , 4-6 ounces orange juice
Latte or 8 ounces skim milk )

Midmorning Snack (Optional) 4-6 ounces blueberries , 10 almonds

Lunch ( 2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)
Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and an oil and vinegar dressing.)
Small peach

Midafternoon Snack ( 6 ounces strawberry light yogurt, nonfat, artificially sweetened )

Dinner ( Zucchini Lasagna
Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.
Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar )

From Dr OZ