8 oz nonfat plain Greek yogurt; 1 tsp honey; 1 tbsp whole-grain cereal
Dinner: Stuffed chile
Fill 1 Anaheim chile with 1/2 cup frozen corn, 1 cup cooked quinoa, 2 tbsp diced onion, 1/3 cup tomato sauce; bake until heated through. Top with 2 tbsp Parmesan.
Treat: Berry-yogurt pops
Blend 1/2 cup nonfat vanilla yogurt with 1/2 cup mixed berries and 1/2 cup pomegranate juice. Pour mixture into 2 ice-pop molds and freeze.
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Breakfast: Hot spiced quinoa
1 cup cooked quinoa topped with 2 tbsp raisins, 1/2 cup diced apple, 1 tbsp chopped walnuts, 1/2 cup skim milk and a dash of cinnamon.
Lunch: Mango-chicken wrap
Fill a whole-wheat wrap with 2 oz sliced cooked chicken breast, 2 tbsp olive oil mayo, 1 tsp fresh tarragon, 1/4 cup spinach, 1/4 cup sliced mango. Serve with 15 small pretzels.
Snack: Berry parfait
Layer 6 oz nonfat vanilla yogurt, 1/4 cup berries and 4 tsp toasted oats.
Dinner: Steak soba
1 1/4 cups cooked soba, 4 slices carrot, 5 slices zucchini, 1/4 cup sliced bok choy, 1/4 cup water chestnuts and 1 tsp sliced garlic sauteed in 1 tbsp olive oil. Add 3 oz grilled lean steak, 1/4 cup sprouts, 1 tsp grated ginger and 2 tbsp soy sauce. Sprinkle with sesame seeds.
Treat: Apple-caramel shortcake
Top 3/4 cup cubed trans-fat-free angel food cake with 1/2 cup grated apple, 1 tbsp caramel sauce and 2 tbsp nonfat whipped cream.
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Breakfast: Quick kale scramble
1 cup chopped fresh kale in a nonstick skillet coated with cooking spray until tender, about 4 minutes. Stir in 2 beaten eggs and 1 tbsp shredded cheddar and scramble until cooked through. Serve with 1 cup pineapple chunks and 1 slice whole-wheat toast topped with 1 tsp butter.
Lunch: Steak salad
Toss 1 1/4 cups greens, 1/4 cup each sliced carrot and red onion, 1/2 cup grape tomatoes, 2 oz grilled lean flank steak, 1 tbsp blue cheese, 3/4 cup corn and 2 tbsp vinaigrette.
Snack: Goji shake
Blend 2 tbsp goji berries, 1/2 cup lowfat vanilla ice cream and 1/4 cup skim milk.
Dinner: Breakfast for dinner
2 whole-grain pancakes (made from a mix) with 1/4 cup blueberries and 2 tbsp light syrup; 2 slices Canadian bacon; 1 egg; 1 sliced orange topped with 1 tbsp pomegranate seeds and 1 tbsp shredded coconut
Treat: Frozen lemon-blueberry grahams
Mix 1/4 cup lemon sorbet with 1/4 cup nonfat whipped topping and 3 tbsp chopped blueberries. Spread mixture over half a graham cracker sheet and top with another half sheet. Freeze until firm.
Bonus: Tasty 200 calorie snacks, click here.
Breakfast: Breakfast bruschetta
Spread 1/2 cup whipped cottage cheese (such as Friendship Spreadable Lowfat Cottage Cheese, Whipped) on 2 slices whole-grain toast. Top each with 1 slice tomato and 2 tbsp shaved Parmesan. Sprinkle with 1 tbsp chopped fresh tarragon, salt and pepper, and broil until warm. Serve with 1/2 cup orange juice mixed with 1/2 cup sparkling water.
Lunch: Taco toss
Top 2 cups lettuce with 12 baked tortilla chips, crushed; 1/4 cup shredded 2 percent cheddar; 1/2 cup warm canned chili; 2 tbsp salsa; and 1 tbsp nonfat plain yogurt.
Snack: Cocoa berries
3 tbsp dark-chocolate-covered blueberries and 3 tbsp goji berries
Dinner: Green mac and cheese
1 1/2 cups whole-wheat boxed mac and cheese (such as Hodgson Mill) mixed with 1/2 cup each steamed kale and broccoli and 3 tbsp grated Parmesan.
Treat: Micro-baked apple