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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