The Kim Lyons Diet: Sample Meal Plan

With the Kim Lyons diet, you are looking to make life changes, not just to restrict certain foods for a few weeks. Choosing the right foods by staying “close to the source” is the best bet. In other words, fill your plate with fruits, vegetables, lean proteins (like fish, chicken and lean beef), and complex carbohydrates. Above all, Kim Lyons encourages her dieters to stay away from processed, chemical rich, unnatural foods. Here is a sample meal plan:


One breakfast option is oatmeal with blueberries and cinnamon. Whole, rolled oats are the quintessential whole grain. Just one bowl is full of fiber and protein, in only 150 calories. Add a handful of fresh blueberries for sweetness, texture and a boatload of antioxidants. A sprinkle of cinnamon tricks your mind into thinking you’ve added sugar, while cinnamon has been shown in some studies to help burn abdominal fat. It’s a win-win situation!

Another breakfast option is a breakfast burrito (yes, you heard right!). In a low-calorie, whole wheat tortilla, spread 1 tbsp peanut, cashew or almond butter. Place a banana in the tortilla and roll it up for a potassium rich, protein filled breakfast on the go!


One lunch option is a salmon spinach salad. Salmon and spinach compliment each other well, especially with other big, bold flavors. Brush some balsamic vinegar and sprinkle black pepper on a 4 oz salmon filet. Grill or saute in a pan until it’s done, about 4 minutes per side. Place 2 cups spinach on a plate and top with thinly sliced red onion and red pepper. Add a little corn (frozen and thawed or fresh) and 1/4 cup garbanzo beans for a little starchy crunch.

Another lunch option is lentil soup and yogurt. A low sodium lentil soup is a quick and filling way to have lunch in only about 150 calories. Have 1 cup and freeze the rest of a pot in 1 cup servings for other days or quick snacks. Pair your soup with 6 oz fat free vanilla greek yogurt and berries, or with 3 oz plain greek yogurt mixed with a sprinkling of garlic powder and dill. Enjoy the dip with carrots, broccoli or other sliced vegetables.


One dinner option is chicken piccata. This Italian classic has big bold flavor on its side. Eliminating the butter from usual recipes isn’t even missed. Pound out 2 chicken breasts and cut them into 3-4 oz medallions. Heat 1 tsp olive oil in a pan and cook 2 cloves of garlic for about 2 minutes. Add the chicken and cook 3 minutes per side. When you flip to the second side, add 1/3 cup chicken broth, the juice of 1/2 a lemon and 1/4 cup white wine. Add 1 tbsp capers and allow to boil. Serve the chicken with 1/2 cup brown rice and steamed broccoli.

Another option is a stir fry. Something about stir fried vegetables make them unbelievably delicious. Slice 1 red and 1 green bell pepper, cut 1 bunch of green onions in 2 inch pieces, and add a few handfuls of sugar snap peas to a preheated pan with 1 tsp olive oil. In the meantime, brush a protein — a chicken breast, tofu, a lean filet or sirloin steak, or a piece of salmon — and grill or cook in the pan, letting it rest while the veggies are working. Combine them all in the pan for about 1 minute and serve atop 1/2 cup brown rice.

Choose a sensible snack between each meal–think whole fruit, yogurt or a few wheat crackers with low-fat cheese. You’ll stay full and satisfied with this healthy-eating plan!


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