3 Easy Dinner Ideas for the Diet Smart Plan

Created by Barry Sanders, the Diet Smart Plan is a more of a lifestyle change than a short-term diet. Sanders shows how small, healthy changes can help make over a person’s body. When on the Diet Smart Plan, Sanders teaches dieters how to be conscious of the food they are eating, specifically of the calorie content. When losing weight, dieters are allowed to eat 8 times their body weight in calories a day. The Diet Smart Plan has dieters eat 5 to 6 small meals throughout a day. Prior to each meal, dieters are advised to verify the calorie content of their meal. The meal plan of the Diet Smart Plan is broken into 5 separate categories–free food, basic food, single portion food, modified food and limited food. Below is a list of several easy dinner ideas for the Diet Smart Plan.

Meal Idea #1 Lemon Chicken with Broccoli

  • 1 skinless, boneless chicken breast
  • 2 skinless chicken legs
  • ½ tbsp lemon juice
  • 3 lemon slices, ½ inch thick
  • ½ tbsp garlic, minced
  • 1 tsp kosher salt
  • 1 tbsp olive oil
  • Pinch of salt
  • 1 cup broccoli

Preheat the oven to 325 degrees. Whisk together lemon juice, garlic, a pinch of salt and a pinch of pepper in a bowl. Slowly add the olive oil and whisk until combined. Coat a small baking dish with the above oil mixture. Place the chicken in the pan. Drizzle with any remaining oil mixture. Season the chicken with a pinch of salt and pepper. Top chicken with lemon slices. Bake the chicken for 30 minutes or until no longer pink in the center.

While chicken is cooking, steam the broccoli for 5 minutes. Season broccoli with salt, pepper and lemon juice.

Meal Idea #2 Hummus and Spinach Sandwich

  • 1 whole wheat pita
  • 2 tbsp hummus
  • ½ cucumber, sliced
  • 1 tomato, sliced
  • 5 spinach leaves
  • 2 mushrooms, sliced
  • 6 red bell pepper strips
  • ½ avocado, peeled, pitted and sliced

For this easy meal, simply cut open the pita and stuff with hummus, tomato, spinach, cucumber, bell pepper, mushroom and avocado. Enjoy!

Meal Idea #3 Pita Pizza

  • ½ whole wheat pita
  • 1 tbsp olive oil
  • ¼ cup feta or grated mozzarella cheese
  • ¼ red onion, sliced
  • 2 mushrooms, sliced
  • ¼ garlic clove, minced
  • 6 red bell pepper slices
  • 1 tbsp spinach, chopped
  • ¼ cup tomato, chopped

Begin this meal by preheating the oven to 350 degrees. Place the pita on a baking sheet. Brush the top lightly with olive oil. Roast until slightly brown, approximately five minutes. Remove from oven and sprinkle with 2 tbsp feta cheese. Bake for one more minute.

While pita is baking, in a small skillet heat 1 tbsp olive oil over medium heat. Add the onions, mushrooms and garlic. Cook for 2 minutes. Add the spinach and bell peppers and sauté for five more minutes. Stir frequently. Top the pita with the onion mixture. Add the tomatoes and the remaining feta cheese. Bake pitas for an additional 3 to 5 minutes or until warm throughout.

All the above meals are 400 calories or less. These are excellent quick and easy dinner options for dieters on the Diet Smart Plan because they focus on the free food and basic food categories.


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