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'AARP New American Diet': 7-Day Plan

Lose weight with these healthy recipes

measuring tape in shape of waist

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

Dinner recipe: Herb-Rubbed Beef Tenderloin With Sautéed Asparagus

Serves 2

  • 2½ tablespoons chopped mixed herbs (thyme, rosemary, chives, parsley)
  • ¼ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • 1 tablespoon olive oil
  • 2 4-ounce filet mignon steaks

1. Preheat the oven to 425 degrees.

2. In a small bowl, mix the herbs, salt, pepper, mustard and garlic. Coat the steaks on both sides with the herb mixture.

3. Add the olive oil to a skillet on medium-high heat. When the oil is hot, sear the steaks on each side (about 2 minutes per side), until a crust forms.

4. Remove the steaks from the skillet and put into a nonstick baking dish. Bake for 20 to 25 minutes or until the steak reaches the desired degree of doneness.

5. Serve with sautéed asparagus.

Nutrients per serving: 378 calories, 29g protein, 2g carbohydrates, 0g dietary fiber, 28g fat (10g saturated fat), 98mg cholesterol, 365mg sodium

Day 5

Breakfast: All-natural peanut butter and banana on whole‐wheat toast; quarter cantaloupe

Snack #1: Eight baby carrots and 1/4 cup hummus

Lunch: Tuna salad sandwich on multigrain, rye or whole‐wheat bread with grape tomatoes

Snack #2: Two kiwis

Dinner recipe: Pan-Seared Scallops With Citrus Salsa

Serves 2

  • 1 pink grapefruit
  • 1 orange
  • ¾ cup diced avocado
  • ¼ cup diced red onion
  • 1 clove garlic, chopped
  • 1½ tablespoons chopped cilantro
  • 2 tablespoons freshly squeezed lime juice
  • ¼ teaspoon kosher salt
  • 1 tablespoon extra‐virgin olive oil
  • 1 pound large sea scallops (8)
  • ½ teaspoon freshly ground black pepper

1. Peel the grapefruit and orange. Separate the segments and place them in a medium-size bowl. Add the avocado, onion, garlic, cilantro, lime juice and salt. Toss and set aside.

2. Heat the olive oil in a large skillet over medium-high heat. Season the scallops with the black pepper. Cook approximately 2-1/2 minutes per side.

3. Transfer the scallops in equal portions onto two plates. Spoon the salsa over each scallop and around each plate.

Nutrients per serving: 624 calories, 76g protein, 42g carbohydrates, 6g dietary fiber, 19g fat (2g saturated fat), 162mg cholesterol, 1082mg sodium

Next page: Day 6: Whole wheat pasta with spinach. »

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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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