If you follow Amy's example and eat less meat and more fruits, veggies and whole grains, you'll lose weight without even trying.
This 5-day Diet based on Amy's healthful eating habits and featuring her recipes will give you fast results now- without leaving you feeling hungry !
Day 1
Breakfast:
1/2 med. grapefruit
1/2 cup low fat cottage cheese
1 English muffin, toasted, topped with all fruit spread
Lunch:
Mexican baked Potato
top 1 med. baked potato with 1/2 cup kidney beans, drained, and nonfat yogurt, 2 Tbsp.salsa
2 oz.mixed dried fruit
Snack:
1/2 cup reduced-calorie chocolate pudding
Dinner:
1 veggie burger,broiled or grilled,on toasted hamburger bun
1 dill pickle
2 cups mixed salad greens with 1 Tbsp calorie-reduced Italian dressing
Day Totals :1,205 cal. 16 g.fat  12% cal.from fat
Day 2
Breakfast:
1 orange
1 bagel, toasted, spread with 2 Tbsp.low-fat cream cheese
Lunch:
Cottage Cheese Fruit Plate
top 1/2 cup low fat cottage cheese with 1/2 small pear,chopped,and 1 cup drained water packed pineapple
3 graham crackers
1/2 cup apple juice mixed with 1/2 cup seltzer
Snack:
2 rice cakes spread with 2 tsp. peanut butter and topped with 1/2 sliced banana
Dinner:
1 serving Corn Cakes with salsa and beans (see recipe)
Spinach Salad
toss 1 cup chopped fresh spinach with 1 cup sliced mushrooms, 1/2 cup chopped red pepper and 1 Tbsp fat free French dressing
3 small breadsticks
Day Totals: 1,201 cal. 15g.fat 11% cal.from fat
Day 3
Breakfast:
1 large shredded wheat biscuit mixed with 3/4 cup low-fat milk, 1/2 sliced banana,and 1 Tbsp. raisins
Lunch:
Mediterranean Pasta Salad
toss 1 cup chilled cooked pasta with 1 large tomato, chopped; 1/2 cup cucumber,chopped, 2 Tbs. red onion, chopped, and 1/4 cup garbanzo beans. Toss with 2 tsp.red wine vinegar and 1 tsp.olive oil
1 sourdough roll
Snack:
1 cup unsweetened applesauce
4 vanilla wafers
Dinner:
1 serving Hearty Lentils and Rice ( see recipe )
1 cup cooked green beans with lemon wedge
Day Totals: 1,203 cal. 15 g.fat 11% cal.from fat
Day 4
Breakfast:
1 cup plain nonfat yogurt topped with 3/4 cup canned peaches,drained
1 slice raisin bread,toasted and topped with 1 tsp.raspberry all-fruit spread
Lunch:
1 serving  Veggies and Tofu ( see recipe )
1 (2oz) round pita bread,toasted
1 (6 oz) can vegetable juice
Snack:
3 cups air-popped popcorn
1 apple
Dinner:
Mushroom Linguine
cook 1/2 cup tomato sauce with 1/2 cup canned mushrooms,drained, and 1 tsp. each oregano and basil; serve over 1 cup cooked spaghetti
1 slice Italian bread
1/2 cup steamed broccoli w/ lemon wedge
1 serving low calorie hot chocolate
Day Totals: 1,206 cal. 16 g.fat; 12%cals.from fat
Day 5
Breakfast:
1 cup orange juice
3/4 cup bran flakes mixed with 1/2 cup low fat milk and 1/2 banana,sliced
Lunch:
1 cup split pea soup
2 slices rye crispbread
1 cup strawberry non-fat yogurt
Snack:
1 serving Low-fat chocolate cake (see recipe)
Dinner:
1 serving Pasta with Creamy Walnut sauce (see recipe)
2 cups mixed salad greens tossed with tomato, cucumber,chopped,
1 Tbsp.reduced calorie Italian dressing
Day Totals: 1,202 cals; 15 g.fat; 11%cals.from fat


Amy's Recipes
Corn Cakes With Salsa and Beans
1 pkg. (10 oz) frozen corn kernels, thawed and drained
1/4 cup yellow cornmeal
4 Tbs.chopped fresh cilantro, divided
1 tsp salt, divided
3/4 tsp. pepper, divided
2 eggs, lightly beaten
1 tsp. olive oil
1 can (15 oz) black beans, drained and rinsed
1 orange, peeled, sectioned and chopped
1 med. tomato,chopped
2 scallions, chopped
1 Tbs. lime juice
1 tsp lime zest
1/2 tsp. cumin
1/2 tsp. red pepper flakes

For corn cakes, in bowl combine corn, cornmeal, 2 Tbs. cilantro, 1/2 tsp.salt and 1/4 tsp. pepper; stir in eggs. Spray non-stick skillet with cooking spray. In same skillet heat oil over med-high heat. Drop batter in batches by 1/4 cupfuls into skillet; cook until lightly browned, about 5 minutes per side. For salsa, in bowl combine remaining ingredients.
Makes 4 servings. Per serving :241 cals.15 g.fat107 mg.chol.44 g.carbs.881 mg.sodium
Preparation time 35 minutes

Hearty Lentils And Rice
1 cup lentils
2 tsp.olive oil
1 green pepper, chopped
1 small onion, chopped
1 carrot, diced
1 Tbs.lime juice
1 1/2 tsp.ground cumin
1 clove garlic,minced
1 tsp.dried oregano
1/8 tsp cayenne pepper
3/4 tsp. salt
1 cup uncooked brown rice
1/4 cup chopped fresh parsley
2 Tbs. nonfat plain yogurt

In saucepan over high heat bring 3 cups water to a boil. Reduce heat to medium. Add lentils; cook till tender, 20-25 minutes.
Drain; set aside. Meanwhile in skillet heat oil over medium heat. Add next 8 ingredients; cook until vegetables soften, about 7 minutes. Add salt and 2 1/4 cups water; bring to a boil. Stir in rice; reduce heat to low. Cover and simmer until rice is tender, about 45 minutes. Remove from heat; fluff with fork. Stir in parsley and reserved lentils; serve topped with yogurt.
Makes 6 servings. Per serving : 255 cals.12 g.protein 2 g. fat. 0 mg.chol. 48 g.carbs.282 mg.sodium
Preparation time 25 minutes

Vegetables And Tofu
1 lb. Tofu, cut into 1" cubes
1/4 cup fresh chopped cilantro
Juice and grated zest of 1 lemon
2 Tbs.honey
1 Tbs. minced fresh ginger
2 tsp. sesame oil
1 1/2 tsp soy sauce
3/4 tsp. salt
1/4 tsp. pepper
1 med. zucchini, abt. 1 1/2 lbs, cut into 1 1/2" cubes
1/2 large eggplant abt. 1/2 lb. peeled and cut into 1 1/2" cubes
1 red or green pepper, cut into 1"pieces

In bowl combine tofu with next 8 ingredients; marinate 30 minutes. Add zucchini, eggplant and pepper; toss to coat. Position broiling rack 4 inches from heat source; preheat broiler. Thread tofu and veggies on skewers; broil, turning occasionally, until veggies are softened slightly, 14-16 minutes. Transfer to serving platter.
Makes 4 servings. Per serving: 188 cals. 12 g.protein. 8 g.fat. 0 mg.chol. 22 g.carbs. 544 mg.sodium
Preparation time 15 minutes, ready to serve 1 hour

Low-Fat Chocolate Cake
1 orange
4 egg yolks
1 cup superfine sugar,divided
1 1/2 tsp. vanilla
2/3 cup cake flour
2/3 cup cocoa powder
1/2 tsp. salt
1/4 tsp.baking soda
6 egg whites
1/4 tsp. cream of tartar
Preheat oven to 350 degrees. Squeeze 2 Tbs.juice and grate 1 tsp. zest from orange. Line bottoms of two 8" round buttered cake pans with buttered wax paper. In bowl with mixer at high speed beat yolks till frothy. Beat in 1/2 cup sugar, 1 Tbs. at a time; beat in orange juice and zest and vanilla. In another bowl combine flour, cocoa, salt and baking soda; reserve. In clean bowl with clean beaters beat egg whites till frothy. Add cream of tartar, beat till soft peaks form.Gradually add remaining sugar.beat still stiff peaks form. Fold 1/3 egg whites into yolk mixture until combined; fold in remaining whites. Sift 1/3 flour mixture into egg mixture; fold till combined. Repeat folding with remaining flour mixture.Divide batter between pans, level with spatula. Bake 20-25 minutes, or till cake pulls away from sides of pan and toothpick inserted comes out clean.Cool in pans on wire rack. Remove from pans;cool completely on racks.
Frosting
1 cup cold skim milk
2 pkgs. (1.3 oz each) non-fat whipped topping mix
3 Tbs. unsweetened cocoa powder
2 tsp.chocolate extract
Fresh raspberries, optional
In bowl with mixer at low speed,beat milk,whipped topping,cocoa and chocolate extract until blended. Increase speed to high; beat until topping thickens and peaks form, about 9 minutes. Place one cake layer on serving plate, spread with 1 cup frosting. Use remaining frosting to frost tops and sides of cake. Garnish if desired.
Makes 12 servings. Per serving: 178 cals. 5g.protein. 4 g.fat. 71 mg.chol. 31 g. carbs. 148 mg sodium
Prep Time: 40 minutes Ready to eat 1 hour and 55 minutes

Pasta With Creamy Walnut Sauce
2 oz. rotini
12 sun-dried tomatoes
1 cup boiling water
4 Tbs. walnuts, lightly toasted, divided
1 cup nonfat ricotta cheese
3/4 cup skim milk
1 Tbs.Dijon mustard
2 cloves garlic, minced
1 1/2 tsp.lemon juice
1/2 tsp salt
1/4 tsp pepper
1/4 cup chopped fresh parsley
Cook pasta according to package directions, drain. Meanwhile, in small bowl combine tomatoes with water. Soak 2 minutes; drain and chop. In blender combine 3 Tbs. walnuts with next 7 ingredients; puree until smooth. In large bowl combine pasta with ricotta mixture, chopped tomatoes and parsley; toss until combined. Sprinkle with reserved walnuts.
Makes 6 servings. Per serving: 312 cals. 16g. protein. 4g.fat. 0 mg chol. 51 g. carbs. 330 mg. sodium
Preparation time : 15 minutes
Ready to serve in 25 minutes

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