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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.

Shrimp salad, New American Diet

En español |Follow these AARP New American Diet daily meal plans and healthy recipes to lose weight and feel more energetic.

Day 1

Breakfast: ½ cup oatmeal with sprinkle of nuts and fruit; 1 apple

Snack #1: 1 banana

Lunch: Grilled chicken salad; 1 orange

Snack #2: Handful of almonds

Dinner recipe: Baked Wild Salmon With Lemon and Herbs

Serves 2

  • 1½ teaspoons chopped fresh dill
  • 1½ teaspoons chopped fresh thyme
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • 2 6-ounce wild salmon fillets
  • 1 lemon, thinly sliced

1. Preheat the oven to 400 degrees.

2. Mix the dill, thyme, salt and pepper in a bowl and set aside.

3. Add 1 tablespoon of the olive oil to a baking pan. Put the salmon fillets skin-side down in the pan and rub the top of each fillet with the other tablespoon of olive oil. Sprinkle the tops of the fillets with the spice mixture. Lay the lemon slices on the fillets.

4. Bake for 15 to 20 minutes, until the salmon is cooked and becomes flaky when pierced with a fork.

5. Serve with brown rice and broccoli.

Nutrients per serving: 372 calories, 43g protein, 0g carbohydrates, 0g dietary fiber, 21g fat (3g saturated fat), 121mg cholesterol, 331mg sodium

Day 2

Breakfast: 1 cup high-fiber cereal; 1/2 cup low-fat milk; 10 berries

Snack #1: 1/2 cup low-fat cottage cheese

Lunch: Roast turkey sandwich with avocado and provolone cheese on whole‐wheat bread; five strawberries

Snack #2: Handful of walnuts

Dinner recipe: Shrimp With Sautéed Vegetables

Serves 2

  • 2 tablespoons olive oil
  • ½ teaspoon minced garlic
  • ½ medium onion, chopped
  • ½ cup sugar snap peas
  • ½ cup broccoli florets
  • ½ cup cauliflower florets
  • ½ cup baby carrots cut in half, lengthwise
  • ½ cup sliced red bell pepper
  • ¾ pound large shrimp, peeled and deveined
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper

Next page: Enjoy shrimp with sautéed vegetables. »

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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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