The TLC Diet: What It Is, How It Works, Benefits and Risks, Sample Diet, and More
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
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