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'AARP New American Diet': 7-Day Plan

Lose weight with these healthy recipes

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

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

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

Day 6

Breakfast: Blueberry‐banana smoothie; whole‐wheat toast with almond butter

Snack #1: Five celery sticks with 1 tablespoon all-natural peanut butter

Lunch: Minestrone soup; 1 apple

Snack #2: Small container of unsweetened applesauce

Dinner recipe: Whole Wheat Pasta With Spinach and Salmon

Serves 4

  • ½ box whole‐wheat penne (or spaghetti)
  • 1 clove garlic, minced
  • 4 tablespoons extra‐virgin olive oil
  • ¼ cup chopped basil leaves
  • 2 tablespoons capers
  • 1 tablespoon lemon juice
  • 1½ cups baby spinach
  • ½ teaspoon kosher salt
  • 2 4-ounce wild salmon fillets
  • 1 tablespoon grated Parmesan cheese

1. Bring a large pot of water to a boil. Add the pasta and cook until al dente, about 10 minutes.

2. Drain the pasta and transfer to a large bowl. Add the garlic, 2 tablespoons of the olive oil, basil, capers, lemon juice, spinach and salt. Toss.

3. Add the remaining 2 tablespoons olive oil to a skillet over medium-high heat. Add the salmon and cook for approximately 3 minutes per side. Remove from the pan.

4. Add the salmon to the pasta. Sprinkle with the Parmesan cheese.

Nutrients per serving: 464 calories, 32g protein, 37g carbohydrates, 9g dietary fiber, 21g fat (3g saturated fat), 62mg cholesterol, 452mg sodium

Day 7

Breakfast: 1 cup plain Greek yogurt with blueberries and walnuts; rye toast; half a cantaloupe

Snack #1: Handful of nuts (peanuts, almonds, pecans or cashews)

Lunch: Cranberry‐turkey sandwich on whole‐wheat bread

Snack #2: 1 peach

Dinner recipe: Shredded Chicken Tacos

Serves 4

  • 4 whole‐wheat tortillas
  • ½ pint grape tomatoes, cut in half
  • 1 avocado, diced
  • 1 green pepper, sliced
  • ¼ cup diced red onion
  • ¼ teaspoon kosher salt
  • 2 cups shredded chicken breast, skinned and cooked
  • 4 lime wedges

1. Heat the tortillas in microwave or toaster oven until warm.

2. Mix the tomatoes, avocado, green pepper, red onion and salt in a bowl.

3. Divide the chicken evenly among the tortillas. Top each with the avocado and tomato mixture. Serve with lime wedges on the side.

Nutrients per serving: 313 calories, 20g protein, 28g carbohydrates, 4g dietary fiber, 14g fat (2g saturated fat), 41mg cholesterol, 325mg sodium

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