Breakfast: Unsweetened oatmeal (cooked with water or skim or soy milk) with cinnamon, raisins, blueberries, or a dollop of jam. Or a smoothie: soy powder with water or skim milk, and fruit.
Snack: Small whole wheat pita with two to three slices of low-fat or soy cheese melted in the microwave. Or a container of fat-free yogurt.
Lunch: Grilled fish or chicken on a bed of greens with a little dressing. (Use the real stuff—the fat-free spin-offs don't satisfy.) Or a vegetarian wrap.
Snack: A cup of soup or half a sandwich (tuna fish with a dash of vinaigrette, or turkey with mustard—hold the mayo) and a piece of fruit.
Dinner: Three to four ounces of chicken, fish, or beef, or a veggie burger. Salad or cooked vegetables. Twice a week, add one cup of brown rice or whole wheat pasta.
Snack: Fruit and fat-free yogurt or unbuttered popcorn.
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