How to diet like Kim Kardashian

Kim Kardashian is at it again, trying to get back her pre-pregnancy figure. She reportedly gained 60 pounds while pregnant with Saint West, her second child with husband Kanye West, and she has partnered with the Atkins brand to slim down again.

I often criticize celebrities for their drastic approaches to weight loss and maintenance, but I have to applaud Kim's strategy here. Apparently, she relied on Atkins after her first child, daughter North, was born in 2013. According to reports, Kardashian has already dropped 30 pounds, with a goal of 40 more.

Kardashian is breast-feeding - I'm an advocate of that - and her diet plan sounds sensible. She's following the Atkins 40 program, which allows for more carbohydrates along with adequate protein from chicken, fish, and some red meat, dairy from Greek yogurt and some cheeses, lots of vegetables, healthy nuts and olive oil, and low-glycemic fruits like berries that don't significantly increase blood-sugar levels.

A typical meal on this plan would include protein and two cooked vegetables, with fruit for dessert. Sounds sensible, right? And easy.

With this approach, Kardashian can safely lose about two pounds a week, and it shouldn't affect her breast-milk production. Naturally, Kardashian has a personal trainer who will help her sculpt her body as she slims down. If she continues at this pace, she should reach her goal in about six months.

If you want to follow a similar plan without having to buy Atkins products, read on. With this plan, you don't need fancy equipment or food, just a half-cup measuring cup and a dash of determination. Whatever you decide to eat, portion it first in that measuring cup, then place it on your plate (preferably a smaller or salad plate).

Remember, you don't have to be a celebrity to get your body into killer shape.

Here are three easy recipes - for breakfast, lunch, and dinner:

BREAKFAST SMOKED SALMON OMELET

Pam or other spray oil
1 piece smoked salmon, diced
4 egg whites or 4 ounces egg substitute
1 ounce fat-free or low-fat mozzarella
½ cup fresh or frozen spinach
Nonstick skillet

Spray a nonstick pan with Pam. Combine other ingredients. Warm pan over medium heat, then pour ingredients in.

Let cook on one side until firm, then flip over to continue cooking another minute or so. Garnish with parsley sprigs. About 250 calories.

Supplement with a half-cup of fresh berries (strawberries, blueberries, raspberries, blackberries), about 80 calories.

TUNA BURGER WITH (OR WITHOUT) CHEDDAR

Try this for lunch. It's a nice change from traditional hamburgers or turkey burgers.

4 ounces raw, freshly ground or frozen ground tuna
Salt and pepper to taste
Sliced fresh tomato
Lettuce
1 thick slice onion
1 ounce slice cheddar cheese
1 hamburger roll

Warm a nonstick pan over medium heat. Shape tuna into a patty, and place in pan. Cook for about 6 minutes on each side, then top with cheese, and let that melt. Meanwhile, lightly toast roll. Place burger on roll, and serve. About 550 calories.

Supplement with a half-cup of lightly steamed (until it turns bright green) broccoli, about 40 calories.

TERIYAKI SALMON

Here's a delicious, easy-to-make main dish for dinner, plus two healthy sides.

2 or 3 ounces teriyaki sauce
2 4-ounce salmon fillets (4 ounces cooks down to about 3 ounces)

Preheat oven to 400 degrees. Marinate salmon in teriyaki sauce (reserve some) for about 30 minutes. Remove salmon from marinade, and bake for about 15 minutes. Place cooked salmon on a plate, and drizzle with fresh teriyaki sauce. Alternatively, sauté salmon in a nonstick pan. About 175 calories.

BAKED SWEET POTATO

Preheat oven to 375 degrees. Place sweet potato on a cookie sheet or baking tray, and bake about 45 minutes, until soft. Season with ground cinnamon and a pinch of sugar. A half-cup serving is about 100 calories.

GREEN BEAN DELIGHT

1 cup green beans (2 servings)
1/4 red bell pepper, cut in strips
1/4 yellow bell pepper, cut in strips

Steam green beans with bell peppers for about 5 minutes. Season with a little salt and pepper, and drizzle on a little olive oil (about 1 tablespoon). About 75 calories per ½-cup serving.

Kimberly Garrison is a wellness coach and owner of One on One Ultimate Fitness in Philadelphia. Her column appears Wednesdays.