On TODAY’s Backstage Diet series, nutritionist Joy Bauer is giving five TODAY crew members a diet makeover over the course of eight weeks. Here’s the menu — adapted from the New York Times best-seller “Joy’s LIFE Diet” — that she provided to the crew during week four of the program.
Sample diet menu for women (1,200 to 1,400 total daily calories)
Note: To adapt for men, increase protein at meals; eight-ounce turkey burger at lunch and one to two chicken breasts with dinner.
Breakfast1 cup whole-grain cereal (such as bran flakes) with skim milkHalf a pink grapefruit Coffee with optional skim or 1 percent milk
LunchFour-ounce turkey burger with lettuce, tomato, onion, mustard and/or ketchup on half a bun (preferably whole-grain)Unlimited baby carrots and red pepper sticks on the side Water OR unsweetened iced tea OR naturally flavored seltzer
Afternoon snack 6 ounces nonfat plain, Greek or flavored yogurt, plus one apple Water OR unsweetened iced tea OR naturally flavored seltzer
DinnerBowl of LIFE veggie soup, which is two cups of broth-based soup packed with broccoli, carrots, tomatoes, spinach, mushrooms and other nonstarchy veggies (click here for a recipe)Grilled chicken Parmesan (5 ounces grilled chicken topped with ½ cup marinara sauce and 1 ounce melted part-skim mozzarella cheese)
Unlimited steamed broccoli and cauliflower on the side
Water OR unsweetened iced tea OR naturally flavored seltzer
PM snackOne-ounce piece of dark chocolate (at least 70 percent cocoa) and cup of decaffeinated tea
Find out if Joy's Life Diet is right for you at .