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" No one wants to slave over a hot stove in the summer \u2014 especially on weekends, when a far more playful agenda kicks in. Our easy, minimal-cooking plan allows you to load up on extended-daylight fun and plenty of goodies from your farmers&amp;#039; market or garden \u2014 without overloading on calories (the plan has about 1400 per day). As a Web exclusive, we&amp;#039;ve included a bonus weekend plan so you can indulge (a little!) without sabotaging your success. The menus for Saturday and Sunday include fewer snacks to make way for a treat, whether it&amp;#039;s a fast-food fix or glass of wine with dinner. Feel free to swap snack for snack during the week; on weekends, only the snacks that don&amp;#039;t constitute breakfast, lunch, or dinner are interchangeable. Follow the plan for a month and you could lose up to eight pounds. Now, that&amp;#039;s our idea of a treat. Every day you can eat six snacks (about 180 calories each) and dinner (about 300 calories). Feel free to trade a snack for a snack. Dinners may be swapped with other dinners or (in an emergency) with two snacks. Download Your 7-Day Food Plan NOTE: You will need Adobe Reader to view this file. Click here to download it for free. Recipes for Your 7-Day Food Plan Monday and Wednesday: Honeydew &amp;amp;amp; Lime Soup Monday: Seared Scallops Tuesday: Jerk-Seasoned Pork Loin Cutlets Wednesday: Chipotle-Rubbed Shrimp Salad Thursday: Southwest Chicken Wraps Friday: Curried Chicken Salad Saturday: Peppered Rosemary Beef Kebabs with Mushrooms Sunday: Grilled Chicken Cutlets Parmigiana Freebies: Eat All You Want Enjoy unlimited amounts of these veggies \u2014 raw, steamed, or grilled (but without fat). They&amp;#039;ll fill you up without breaking the calorie bank. \u2022 Asparagus \u2022 Broccoli \u2022 Cabbage \u2022 Cauliflower \u2022 Celery \u2022 Cucumber \u2022 Eggplant \u2022 Endive \u2022 Green beans \u2022 Leafy greens \u2022 Mushrooms \u2022 Onions \u2022 Peppers \u2022 Radishes \u2022 Snow peas \u2022 Summer squash \u2022 Tomatoes \u2022 Zucchini  Food 911: A Plan That Curbs Hunger Snacking helps prevent the dips in blood sugar that can make you famished. But in order to avoid overindulging, you need to control cravings. So make sure you are getting all the elements of a satisfying meal: healthy carbs, a touch of lip-smacking fat, and the linchpin \u2014 protein. If you switch out snacks (which is fine), don&amp;#039;t replace the nuts and dairy with more sugary treats.  Protein: Studies show that women are less likely to munch mindlessly when they include protein in meals and snacks. For reasons not entirely understood, protein makes your belly feel full longer, and research suggests you&amp;#039;re less likely to crave treats when you&amp;#039;re satisfied. We&amp;#039;ve designed the diet to give you extra protein in simple forms \u2014 like a hardcooked egg or nuts \u2014 throughout the day.  Carbs: To avoid bingeing on sugar and other refined carbohydrates, fill up on all-you-can-eat veggies. They&amp;#039;ll complement almost any snack, and since they&amp;#039;re high in fiber, they&amp;#039;ll also help stabilize your blood sugar and curb cravings.  Fat: While it&amp;#039;s true you need to avoid saturated fat, a moderate amount of healthy fat makes veggies tastier and helps you absorb certain nutrients. Plus, fat can slow the emptying of your stomach, so you don&amp;#039;t scarf down a pizza after a meal. Your Secret Snack Weapon This season&amp;#039;s best snack toppers may be growing in your own backyard: fresh herbs. Packed with nutrients (but not fat), these little green powerhouses can add big flavor to your diet \u2014 and they&amp;#039;re at their peak right now. Here&amp;#039;s why herbs are superb. They&amp;#039;re mini health packets. Fresh herbs are calorie-free and loaded with antioxidants and other healthy ingredients. Basil and mint contain compounds that are potential cancer fighters; rosemary may help fight memory loss; and cilantro appears to slow the growth of certain bacteria that cause food-borne illness. Herbs are also a viable source of vitamins: 2 tablespoons of fresh basil, for example, delivers 27 percent of your recommended daily quotient of vitamin K, and just a handful of chives provides 10 percent of your daily requirement for vitamins A and C. They&amp;#039;re full of flavor. Herbs add zest to even the most ho-hum snacks. You can top vine-ripe tomatoes with fresh basil and a drizzle of balsamic, add a mint sprig to iced tea, or sub oregano for salt on steamed veggies. But when you&amp;#039;re cooking with fresh herbs, add them at the end \u2014 too much heat can destroy their delicate taste. \u2014Annie Daly "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17842/snack-all-day-diet-plan/>