Lose weight with these healthy recipes 7-Day Plan

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

7-Day Plan – 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

7-Day Plan Dinner recipe

: Herb-Rubbed Beef Tenderloin With Sautéed Asparagus

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.

7-Day Plan – Day 4 Facts

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

Day 3: AARP New American Diet: 7 Day Plan