What you eat on the TLC diet will depend on your caloric needs, whether your goal is to lose weight, your nutrient needs, and your food preferences. Here is a sample of what your days on the plan may look like, according to the experts.
Day 1
Breakfast: Oatmeal with low-fat milk and berries
Lunch: Salad topped with chickpeas, vegetables, olive oil, and vinegar
Snack: Apple and nuts with low-fat yogurt
Dinner: Salmon with broccoli and brown rice
Day 2
Breakfast: Whole-grain cereal with low-fat milk topped with bananas
Lunch: Turkey sandwich on whole-wheat bread with sliced veggies and fruit
Snack: Hummus and vegetables
Dinner: Stuffed bell pepper with lean ground beef, quinoa, and low-fat cheese
Day 3
Breakfast: Low-fat yogurt topped with low-fat granola and berries
Lunch: Quesadilla made with low-fat cheese and vegetables
Snack: Popcorn and an apple
Dinner: Chicken stir-fry with vegetables and brown rice
Day 4
Breakfast: Scrambled egg whites, low-fat cheese, and vegetables with a side of fruit and low-fat yogurt
Lunch: Salad topped with chicken and assorted vegetables, drizzled with low-fat vinaigrette
Snack: Whole-wheat crackers with reduced-fat peanut butter and apple slices
Dinner: Whole-grain pasta with tomato sauce, broccoli, and mini turkey meatballs
Day 5
Breakfast: Smoothie made with low-fat milk or plant-based milk and fruit
Lunch: Tuna sandwich on whole-grain bread with low-fat mayo and baby carrots
Snack: Orange and a container of low-fat yogurt
Dinner: Tofu brown rice bowl with vegetables and avocado
Day 6
Breakfast: Oatmeal with sliced almonds, berries, and low-fat milk
Lunch: Ham sandwich on whole-grain bread with mustard and lettuce, with an orange
Snack: Apple and low-fat string cheese
Dinner: Mushroom and vegetable tacos on corn tortillas with avocado and fat-free refried beans
Day 7
Breakfast: Whole-wheat toast with reduced-fat peanut butter and berries
Lunch: Minestrone and side salad with olive oil and vinegar
Snack: Whole-wheat crackers and a slice of reduced-fat cheese with pear slices and a glass of low-fat milk
Dinner: Baked cod with a baked sweet potato and green beans