The Jenny Craig diet is a reduced-calorie weight loss program leading to a gradual weight loss of 1/2 to 2 lbs. per week. The diet relies on prepackaged food that you pick up from a weight loss center or receive in the mail. Whether the cost is unaffordable, your taste buds don't agree with the menu selections or you simply prefer fresh food, it is possible to recreate a Jenny Craig-type diet at home with foods purchased from the grocery store.
Step 1
Determine how many calories each of your meals and snacks should be. According to "Jenny Craig's What Have You Got to Lose?: A Personalized Weight-Management Program," women are allotted three 350-calorie meals, one 200-calorie snack and a 150-calorie dessert. Men are allotted three 450-calorie meals, one 250-calorie snack and a 200-calorie dessert per day.
Step 2
Purchase prepackaged meals and snacks, such as those found in the freezer section of the grocery store, to meet your calorie needs. Also purchase an array of fruits, vegetables and lean proteins, such as string cheese and yogurt, to accompany your meals.
Step 3
Eat the calories allotted to you at each meal and snack. If the calories in the prepackaged meals are not sufficient, add a healthy side dish to increase the calories to a suitable level. For example, if you are a woman preparing a 350-calorie dinner and your frozen dinner contains only 250 calories, you may add a low-fat yogurt or salad with whole wheat croutons and dressing to increase the caloric content of the meal.
Step 4
Look up the caloric content of foods without nutrition labels, such as produce, when developing your meals. Though fruits and vegetables are generally low in calories, they can add up. The Jenny Craig diet works by reducing overall caloric intake. Therefore the calories of all meals and snacks should be accounted for when meal planning.
References
- "Jenny Craig's What Have You Got to Lose?: A Personalized Weight-Management Program"; Jenny Craig; 1996
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
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