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'AARP New American Diet': 7-Day Plan

Lose weight with these healthy recipes

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Want to Lose Weight? Follow these 12 tips to shed pounds and stay healthy.

1. Heat the olive oil in a large skillet over medium heat. Add the garlic and onion and cook for 1 minute. Add the peas, broccoli, cauliflower, carrots and red pepper and cook 4 to 5 minutes more, until the vegetables are the desired tenderness.

2. Season the shrimp with salt and pepper. Add the shrimp to the skillet and continue cooking until the shrimp are cooked through and pink — about 4 minutes. Serve warm.

Nutrients per serving: 378 calories, 40g protein, 19g carbohydrates, 5g dietary fiber, 16g fat (3g saturated fat), 332mg cholesterol, 659mg sodium

Day 3

Breakfast: Lox on whole‐wheat bagel with onion and tomato; 1 banana

Snack #1: Two handfuls edamame

Lunch: Shrimp salad; 1 pear

Snack #2: Handful of raisins

Dinner recipe: Baked Lime Chicken

Serves 2

  • ¼ cup plus 1-1/2 tablespoons lime juice, divided
  • ¼ cup extra‐virgin olive oil
  • 1 teaspoon sugar
  • 1 tablespoon chopped cilantro
  • 2 chicken breasts
  • ½ cup low-sodium chicken broth
  • 1 tablespoon water

1. Combine 1/4 cup lime juice, olive oil, sugar and cilantro in a bowl and whisk to make a marinade. Put the marinade in a large plastic resealable bag and add the chicken breasts. Marinate in the refrigerator for a minimum of 2 hours or overnight.

2. Preheat the oven to 400 degrees. Bake the chicken breasts for 20 to 25 minutes in the oven, turning once.

3. While the chicken is baking, bring the chicken broth to a boil in a small saucepan on top of the stove. Add the remaining 11/2 tablespoons lime juice and the water and cook over medium heat for 1 minute.

4. When the chicken is cooked through, turn the oven to broil and cook the chicken for another 1 to 2 minutes, until crispy on the outside.

5. Pour 1 teaspoon sauce on top of each chicken breast and serve.

Nutrients per serving: 261 calories, 31g protein, 19g carbohydrates, 1g dietary fiber, 8g fat (2g saturated fat), 82mg cholesterol, 90mg sodium

Day 4

Breakfast: Egg sandwich; 5 strawberries

Snack #1: 1 cup plain Greek yogurt with a few walnuts and a handful of blueberries

Lunch: Grilled chicken sandwich with lettuce, tomato, cucumber and zucchini on rye bread with mustard; 1 kiwi

Snack #2: Handful of grapes

Next page: Herb-rubbed beef tenderloin. »

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AARP New American Diet offers science-based advice, tips and tricks to lose weight, prevent disease and live longer.

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