Summer Fresh Diet Plan

By Glenn Mueller
eDiets Senior Writer

"No more pencils, no more books, no more teacher's dirty looks. Out for summer, out till fall, we might not come back at all." -- Alice Cooper

Break out that suntan lotion folks, because summer is officially here. Even if your school days are now just a distant memory, you can still take a summer vacation from boring diet foods. eDiets has captured all the flavors that make this season such a special time of year and combined them into a single approach to healthy eating. You can delight your taste buds and trim your waistline with this limited-edition healthy eating plan that is perfect when the weather is hot.

"We've taken the best of summer fresh fruits and vegetables and combined them with lean proteins in dishes that are perfect for grilling," says eDiets Director of Nutrition Services, Pamela Ofstein.

According to Pam, the eDiets Summer Fresh Eating Plan provides a balanced approach to nutrition that is based on the food pyramid as well as the basic recommendations from the American Heart Association. This innovative approach to healthy eating provides:

50-65 percent of your calories from carbohydrates.

20-25 percent of your calories from protein.

<>Less than 30 percent of your calories from fat.

While the calories are controlled to help you meet your weight-loss needs, the flavors are completely unrestrained. And best of all, instead of slaving over a hot oven, you can head outdoors and get the thrill of the grill.

"The best thing about the eDiets Summer Fresh Eating Plan is that the recipes have been specially designed to incorporate as many fresh and delicious fruits and vegetables of the season as possible," Pam says.

Ready to slim down and shape up for summer? Get a summer lovin' body with our new eDiets Summer Fresh Diet! Enjoy fresh salads, grilled lean proteins and juicy fruits and vegetables! Visit eDiets to start today with a FREE diet profile!

If you are still not convinced this exclusive diet plan will add some sizzle to your summer, just take a look at this tantalizing two-day sample menu:

Day 1
Breakfast -- Waffles with Honey Ricotta and Strawberries and Milk

Lunch -- Chicken-Mango Salad with Flatbread and Blackberries

Chicken-Mango Salad Recipe
4 oz. grilled, boneless chicken breast
3/4 cup mango
2 cups mixed salad greens
8 cherry tomatoes
2 Tbsp. fresh cilantro (coriander)
1/3 cup avocado, chopped
3 Tbsp. dressing, Italian low-fat

Directions:
Chop chicken into small cubes. Peel and chop mango; rinse and chop salad greens, tomatoes and cilantro. In a medium size bowl, mix together chicken, tomatoes, cilantro, mango and avocado; toss with dressing. On a medium platter, spread salad greens evenly and place mixed salad on top. Serve and enjoy.

Dinner -- Grilled Caesar Burger, Summer Vegetable Medley and Mixed Berries

Snack -- Mango-Blueberry Smoothie

Mango-Blueberry Smoothie Recipe
½ cup mango
½ cup fresh blueberries
2/3 cup orange juice, calcium fortified

Directions:
Place ingredients in a blender and process until smooth. Serve immediately.

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Day 2
Breakfast -- Summer Strawberry Omelet with Toast and Orange Juice

Lunch -- Crunchy Salmon Wrap with Tomato-Artichoke Salad, Watermelon and Pineapple Spritzer

Crunchy Salmon Wrap Recipe
3 oz. canned salmon, low sodium
1 green onion
1 Tbsp. low-fat mayonnaise
1/2 Tbsp. fresh lemon juice
1/3 cup chopped or sliced cucumber
1 Tbsp. fresh parsley
1/4 tsp. black pepper
1 whole-wheat (approximately 6 inch diameter) tortilla

Dinner -- Island Pork Kabobs with Mango Salsa and Grilled Sweet Potato Island Pork Kabobs

Island Pork Kabobs
3 ½ oz. lean pork
1/4 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. paprika
1/4 tsp. black pepper
½ Tbsp. olive oil
2/3 cup fresh pineapple

Directions:
Preheat grill coated with cooking spray to medium heat. Rinse and pat dry pork; cut into cubes. In a small bowl, combine chili powder, cumin, paprika, black pepper and olive oil (you can adjust spices to taste). Add pork to spices and gently toss to coat; refrigerate for about 10 minutes to allow flavor to develop. Cut pineapple into chunks. Alternately thread pork cubes and pineapple chunks onto skewer(s). Grill kabob(s) for 3-5 minutes on each side, until cooked through. Serve.

Mango Salsa Recipe
1/2 cup mango
1/4 small red onion
1/2 Tbsp. fresh cilantro (coriander)
1/4 jalapeno pepper
1/4 tsp. ginger root
1/2 tsp. fresh lime juice

Directions:
To prepare salsa, peel and cube mango. Chop onion and cilantro. Remove seeds and mince jalapeno. Combine all ingredients in a small bowl and let stand for 30 minutes before serving.

Snack -- Frozen Yogurt with Blueberries

To get started on the eDiets Summer Fresh Plan, join eDiets!