100 Day Diet Plan: Days 31-50

July 15, 2010 — -- In September, Juju Chang plans to run, bike and swim her way through a sprint triathlon. That gives her just a few months to whip into shape and she wants you to join her in a healthier lifestyle.

First up: food. Try out the diet plan from Self magazine, with meal plans for breakfast, lunch, dinner and a daily snack and treat. Can you keep up?

CLICK HERE for the first 15 days of the diet plan.

CLICK HERE for the second 15 days.

Day 30

Breakfast : Strawberry-Almond Oatmeal

Strawberry-Almond OatmealPrepare 1 packet instant plain oatmeal with 1/2 cup skim milk instead of water. Top with 3/4 cup fresh or frozen strawberries, thawed; 2 tbsp sliced almonds; and 1 tsp brown sugar.

Lunch : Chunky Black Bean and Corn Soup

Mix 1/2 cup frozen corn into 1 1/2 cups Amy's Black Bean Vegetable Soup and heat thoroughly. Top soup with 1/4 avocado, chopped or sliced; 2 tbsp nonfat plain yogurt; and 1 tbsp salsa. Finish with 1 tsp fresh cilantro (optional). Serve with 10 baked tortilla chips.

Snack : Jamba Juice

One 16-oz Jamba Juice Berry Fulfilling or Mango Mantra light smoothie

Dinner :Apple and Chicken Salad With a Whole-Grain Baguette

Panera Bread Fuji Apple Chicken Salad (use only half the dressing) with half of a whole-grain baguette

Treat:

3 Werther Original hard candies with 1 cup black tea with 2 tbsp milk and 1 tsp honey

BONUS: Drinking at least two cups of green or black tea a day may cut your risk for ovarian cancer by nearly half. Both brews are rich in cancer-fighting antioxidants, which can help protect your reproductive cells from damage. Put on another pot!

Day 31

Breakfast: Mediterranean Wrap

Whisk 1 egg and 2 egg whites with 1 tbsp water. Pour eggs into a nonstick skillet coated with cooking spray and scramble over medium heat for 1 or 2 minutes. Add 1/2 cup baby spinach, 1/4 cup chopped kalamata olives, 1/4 cup reduced-fat feta and 1/4 cup chopped tomato; lightly fold into eggs until spinach wilts. Fill one warmed whole-wheat wrap with egg mixture. Don't have feta on hand? Try reduced-fat cheddar.

Lunch: Shrimp Caesar Salad

Thaw 8 cooked frozen peeled shrimp under running water. Coat with 1 tsp olive oil, 1 tsp lemon juice, 1/8 tsp garlic powder, salt and pepper. Grill or panfry until hot, 1 minute each side. Serve over 2 cups romaine, 1/2 cup sliced cukes, 1/4 cup shaved Parmesan, 1 Wasa Crispbread broken into small pieces and 2 tbsp lowfat Caesar dressing. Serve with 1 cup low-sodium vegetable soup, 2 crispbreads and 1 wedge The Laughing Cow light cheese. If you don't have lowfat, use 2 tsp regular dressing.

Snack: Tahini-Yogurt Dip

Dip 1 cup cucumber slices in 1 tbsp tahini mixed with 2 drops reduced-sodium soy sauce and 1/3 cup plain nonfat Greek yogurt. If you can't find tahini, use 2 tsp peanut butter.

Dinner: Asian Cod and Snap Peas

Pat a 4-oz cod fillet dry with a paper towel; sprinkle with pepper. Mix 1 1/4 tsp low-sodium soy sauce, 1/2 tsp grated ginger and 2 tsp olive oil; brush onto fillet. Sprinkle with 1/8 tsp paprika and broil until fish flakes with a fork, 6 to 8 minutes. Serve with 1 1/2 cups snap peas, steamed and tossed with 1 tsp sesame oil, 1 tsp sesame seeds and 1 1/4 cups brown rice. Not a fish fan? Use firm tofu instead.

Treat :

1 1/2 large sheets cinnamon-sugar graham crackers and English breakfast tea with

BONUS: Have you heard the buzz about the Mediterranean diet? Study after study is showing that it's one of the healthiest diets out there.

Day 32

Breakfast : Banana-Pecan Cereal

Top 1 1/4 cups whole-grain flake cereal (such as Post Bran Flakes or Nature's Path Heritage Flakes) with 3/4 cup skim milk; 1/2 medium banana, sliced; 1 tbsp chopped pecans; and cinnamon. Sub 4 oz yogurt for milk to make a thick mix.

Lunch :Tangy Bulgur Salad

Toss 1 cup cooked bulgur wheat, 1/3 cup cubed avocado, 1/3 cup chopped tomato and 1/2 cup white beans with 1 tsp lime juice, 1 tsp lemon juice, 1/2 tsp chopped garlic, 1/8 tsp cumin, 1/8 tsp chili powder, 2 tsp olive oil, 1/8 tsp salt and 1/8 tsp pepper. Serve with an orange. Trade bulgur for quinoa for more texture.

Snack: Fruit and Cheese Tartines

Spread 3 Reduced Fat Triscuit crackers each with 1 tsp reduced-fat cream cheese; top with 1 dried apricot half and 1 walnut half. No walnuts? Top with cashews.

Dinner :Spicy Crab Cake Stack

Mix 4 oz lump crabmeat (one 6-oz can, drained) with 1 tbsp plus 1 1/2 tsp light mayo, 1/4 cup whole-wheat panko breadcrumbs, 1 egg white, 2 tbsp diced onion and a pinch of cayenne pepper. Form into 2 patties; bake at 350 degrees until cooked through, about 20 minutes. Sauté 2 cups Swiss chard with 1 tsp chopped garlic and 2 tsp olive oil until wilted. Toss in 1 cup cooked quinoa. Place cakes on top of Swiss chard mixture. Sub watercress for chard to make a milder flavor.

Treat:

3 small (1/2-inch-cube) caramels1 tbsp whole milk

BONUS: Love bulgur? Try this recipe for Bulgur risotto with corn and shrimp! Fiber-rich bulgur and protein-packed shrimp in this mix will keep you full for hours—but it takes mere minutes to make.

Day 34

Breakfast : Apple-Cheddar Melt

Spread half a 3-oz whole-wheat regular-sized bagel (such as Lender's New York Style Whole Wheat, about 250 calories per bagel) with 2 tbsp plain hummus. Top with 3 slices apple and 1 slice reduced-fat cheddar. Broil until cheese is golden and melted, 1 minute. Serve with a café au lait made with 6 oz skim milk and 6 oz coffee. If you favor Swiss, use it in place of cheddar for a milder flavor.

Lunch : Spicy Roast Beef Wrap

Mix 1 tbsp light mayonnaise with 1/2 tsp jarred horseradish and 1/2 tsp lemon juice. Spread mayo mixture on a whole-grain wrap and fill with 3 oz lean roast beef, 1 oz reduced-fat cheddar, 1/2 cup arugula and 2 slices tomato. Serve with 1 cup edamame in the shell. Grab baby spinach if there's no arugula in stock.

Snack : Mix 2 tbsp uncooked rolled oats with 2 tsp dried cherries, 1 tbsp unsalted pistachios and a dash of cinnamon. Sprinkle over 1/3 cup nonfat plain yogurt. Make it creamier by adding 1 1/2 tsp peanut butter in place of pistachios.

16-oz skim-milk latte with 2 packets sugar

Dinner : Savory Stuffed Pepper

Sauté 1/4 cup each diced onion, mushrooms and carrots in 2 tsp olive oil until tender. Add 1⁄3 cup reduced-sodium chicken broth, 1/4 tsp dried sage, 1 1/4 cups cooked wild rice, 1 tbsp pine nuts, 3 oz cooked ground skinless turkey breast, salt and pepper. Simmer until rice mostly absorbs juices and place in a hollowed bell pepper. Bake at 350 degrees until tender, 20 minutes. Get the same crunch by using celery in lieu of carrots.

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Treat: 1 Nestle Crunch Fun Size bar

BONUS:Want to burn more fat at your next workout without exercising harder or longer? Eat a fiber-rich breakfast of muesli with milk, yogurt and peaches to burn more fat and get the most out of your workout!

Day 35

Breakfast : Pineapple-Ginger Parfait

Layer 6 oz nonfat plain Greek yogurt with 1 tbsp chopped crystallized ginger, 1/2 cup pineapple chunks (canned in their own juice, drained), 1 tbsp sliced almonds and 1/4 cup granola. Replace pineapple with berries for a sweet and creamy meal.

Lunch : Chicken and Carrot Pita

Mix 1/3 cup shredded carrots, 1 1/2 tsp light mayo, 1 1/2 tsp nonfat plain yogurt, 1/4 tsp Dijon mustard, 1/4 tsp lemon juice, 1 tbsp sliced almonds and black pepper. Stuff with 3 oz chopped grilled chicken breast into a whole-wheat pita. Serve with 3/4 cup grapes. Try pumpkin seeds instead of almonds for less crunch.

Snack : Cottage Cheese, Nuts and Banana

Top 1/2 cup 1 percent cottage cheese with 1 tsp chopped walnuts and 1/4 sliced banana. Not into banana? Have half a peach.

Dinner : Steak Frites

Heat 1 tsp olive oil in an ovensafe skillet over medium-high heat. Season a 4-oz lean sirloin with salt and pepper; sear 2 minutes per side. Place 1 cup bell pepper strips and 1/4 cup yellow onion slices in pan; transfer pan to a 400 degrees oven; roast until veggies are tender, 8 or 9 minutes. Serve with 4 oz baked frozen sweet potato fries (try Alexia Sweet Potato fries) with 1⁄3 cup lowfat plain yogurt, 1/4 tsp chopped garlic, salt and pepper. Love baked spuds? Enjoy one instead of fries.

Treat:

3 Pepperidge Farm Gingerman or 2 Sugar Homestyle cookies

BONUS: Love cookies? Whip up one of these amazingly delicious and surprisingly healthy cookies – with all this flavor you won't believe they are sinless!

Day 36

Breakfast : OmeletCook 1 tbsp diced onion, 3 tbsp diced red bell pepper and 1 oz chopped turkey in 2 tsp trans-fat-free margarine. Add 2 egg whites; cook until set. Eat with 1 whole-grain crispbread such as Wasa, 1 cup skim milk and 3/4 cup berries.

Lunch : Spicy Chicken Wrap 3 oz cooked chicken breast, 2 tbsp raisins, 1 tbsp cashews, 1 tbsp light mayo, 1 tsp mustard, 1/4 tsp curry powder, 1 pinch cinnamon, 3 lettuce leaves, 2 slices tomato in a whole-wheat wrap; 1 cup crudites with 1/4 cup hummus

Snack : Orange Spritzer and Almonds 8 oz orange juice mixed with 4 oz sparkling water; 7 almonds

Dinner : Salmon Special 3 cups spinach, 1/2 clove chopped garlic cooked in 2 tsp olive oil; 3 oz salmon, grilled (3 minutes a side); baked potato, 2 1/2 tbsp light sour cream

Treat: Wine 4 oz red or white wine

BONUS: Salmon is one of our favorite superfoods. See what other eats you should add to your plate today and you'll be slimmer and healthier in no time!

Day 37

Breakfast :Bacon, Egg and Cheese Muffin Scramble 1 large egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup lowfat vanilla yogurt and 12 oz skim latte.

Lunch : Tangy Turkey Pita3 oz turkey breast, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato, 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orange

Snack : Pear and Yogurt 1/2 pear, sliced, 1/3 cup nonfat plain yogurt mixed with 1 pinch cinnamon and 1 tsp honey

Dinner : Steak Tacos3 oz flank steak cooked in 1/3 tsp olive oil, 1/3 cup guacamole, 3 tbsp salsa in 3 corn tortillas; 2 cups greens and 1 chopped tomato with 10 sprays Wish-Bone Salad Spritzer

Treat:Chocolate

Ghirardelli 60% Dark Cacao Chocolate Square

BONUS: Take the fiber challenge! Eat 34 grams of fiber a day to feel fuller and rev up your metabolism plus you can burn 6% more calories!Click here

Day 38

Breakfast : Ricotta Wrap

1/4 cup plus 2 tbsp nonfat ricotta, 2 tbsp slivered almonds, 1/2 cup berries and 2 tsp honey in 1 whole-grain wrap such as Flatout multigrain flatbread

Lunch : Pear 'Wich 3 tbsp almond butter, 1/2 large pear, sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread; 1/2 pear.

Snack : Turkey and Cheese Roll-up 1 oz sliced turkey breast, 1 oz sliced reduced-fat cheddar rolled up

Dinner : Chickpea Pasta

1/3 cup chopped onion, 2 cups chopped zucchini, 1/2 red bell pepper, chopped, and 1/2 cup chickpeas sauteed in 1 tbsp olive oil. Mix with 1 cup cooked ziti, 2 tbsp Parmesan.

Treat: Fudge Pop

The Skinny Cow Mini Fudge Pop

BONUS: Love ice pops? With fresh ingredients and less sugar than store-bought frozen goodies, these homemade licks-on-a-stick are cool and healthful summer treats.

Day 39

Breakfast : Yogurt Crunch 5 oz plain yogurt, 4 walnut halves, 3 tbsp All-Bran, 1/4 cup granola and 3/4 cup cubed melon

Lunch : Roast Beef Sandwich

3 oz lean roast beef, 2 slices tomato, 1/4 cup greens and 1 oz cheddar on 2 slices rye bread with 1 tbsp light mayo mixed with 1 tsp horseradish; 15 baby carrots

Snack : Chocolate Milk With Nuts

1 cup light chocolate soymilk, 13 pistachios

Dinner : Chicken Pilaf

3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East Whole Grain Wheat Pilaf drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley

Treat: Trail Mix

1 tbsp chocolate chips, 1 tbsp chopped walnuts

BONUS: Chocolate milk may be a better choice than a sports drink after a grueling workout – the calcium, protein, and vitamin D not only replenish the body but make for a speedier muscle recovery too!

Day 40

Breakfast : Fruity Cereal

1 cup Kashi Good Friends, 1 cup skim milk, 2 tbsp walnuts and 1 small apple, chopped

Lunch : Shrimp Salad

10 cooked shrimp, 1/3 avocado, sliced, 1 tbsp slivered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing, tossed with 2 cups greens; 3 whole-grain crispbreads

Snack : Cheese Plate

1 skim string cheese, 3 whole-grain crackers, 1 cup grapes

Dinner : Fish and Fries

4 oz cod rubbed with 1 tsp olive oil, seared (2 to 3 minutes per side); 12 Alexia Sweet Potato Fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tbsp reduced-fat dressing

Treat: Caramel Pecan Sundae 1/2 cup light vanilla ice cream such as Edy's Light with 2 tsp caramel sauce, 2 tsp chopped pecans and 1 tbsp whipped cream

BONUS: Eat cheese to stay slim! Who knew? Indulging in a little of this dairy dynamo can keep you slim. Become a cheese whiz with this guide.

Day 41

Breakfast : Dunkin' Donuts Sandwich

1 Dunkin' Donuts Egg White Veggie Flatbread Sandwich; small (10 oz) coffee with 1 oz skim milk

Lunch : Turkey and Avocado Sandwich

4 oz turkey breast, 2 slices tomato, 2 basil leaves, 1 slice part-skim mozzarella, 1/4 avocado (sliced) on whole-wheat English muffin; 15 baby carrots, 2 tbsp light Ranch

Snack : Graham Crackers

1 sheet graham crackers, 4 oz skim milk

Dinner : 'Shroom Burger

1/2 cup onion slices cooked in 1 tbsp olive oil, 1 tbsp hummus, 1 grilled portobello, 1 oz Swiss on whole-wheat bun; 1 cup green beans, steamed, with 1 tbsp almonds and 2 tbsp Parmesan

Treat:Potato Chips and Dip

3/4 oz potato chips (about 11) with 1 tbsp French onion dip

BONUS: Love hummus? Whip up your own at home!

Day 42

Breakfast : Smoked Salmon Breakfast Wrap

1 slice reduced-fat Monterey Jack cheese, 2 tsp reduced-fat cream cheese, 2 slices red onion, 3 slices tomato, 1 oz lox rolled in a whole-wheat tortilla; 1 cup strawberries

Lunch : Egg Salad

2 eggs plus 2 egg whites, hard-boiled, chopped, mixed with 1/4 cup chopped celery and 1 tbsp reduced-fat mayo; 1 slice lowfat cheddar cheese on 2 slices whole-wheat bread; 1 orange dipped in 1/2 cup plain lowfat yogurt with 1 tsp honey

Snack : Apples with Almond Butter

1 cup apple slices (1 small apple) dipped in 1 tbsp almond butter

Dinner :Wendy's Chili and Salad Meal

Small Wendy's chili with a side salad tossed with 1 packet fat-free French Dressing and 1/2 order mandarin oranges

Treat

Nestle Dark Chocolate Raisinets, 1.58 oz bag

BONUS: No wonder almonds are considered a superfood! By pairing your snack with almonds or almond butter you can stay slim, energized and ward off stress!

Day 43

Breakfast : Creamsicle Smoothie and Almonds

1 cup nonfat vanilla yogurt, 1/2 cup 100 percent orange juice and 4 ice cubes, blended; 18 almonds

Lunch : McDonald's Meal

McDonald's Premium Southwest Salad With Grilled Chicken with 1/2 packet Creamy Southwest Dressing; Fruit and Yogurt Parfait (without granola)

Snack : String Cheese

1 part-skim mozzarella string cheese stick with 1/2 cup cherry tomatoes

Dinner : Lemon Chicken

4 oz boneless, skinless chicken thigh rubbed with 1 tbsp lemon juice and 1/4 tsp black pepper, baked until cooked through, over 1/2 cup sliced fennel and 1/4 cup chopped onion, cooked in 1 tsp olive oil and 1 tsp lemon juice with 1/4 cup shredded lowfat cheese; 1/3 cup sliced mushrooms cooked in 1 tsp olive oil, and 2 tsp light sour cream on a baked potato

Treat: Spiced Rice Pudding

1/4 cup Kozy Shack Original Rice Pudding sprinkled with cinnamon

BONUS: Combat fat, with food! These edibles have proven lipid-melting powers that help you slim. That's a win.

Day 44

Breakfast : Waffle Sundae

1 medium apple, sliced and sauteed in 1 tsp canola oil with a pinch of cinnamon, 1/2 cup lowfat plain yogurt, 2 tsp maple syrup and 4 tsp chopped walnuts on 2 Kashi GoLean Original 7 Grain Waffles

Lunch : Goat Cheese Wrap

1/4 cup each sliced mushrooms, onions, red bell peppers and summer squash roasted with 2 tsp olive oil at 350˚ until tender, 1/2 cup greens, 2 tbsp goat cheese and 2 tsp balsamic vinaigrette in a whole-wheat wrap; a side of 1/2 cup chickpeas, 1/4 cup (combined) diced bell pepper and celery, 2 tbsp chopped red onion, with 1 tbsp balsamic vinaigrette

Snack : Hummus Bites

6 whole-wheat melba toasts with 2 tbsp hummus

Dinner : Sesame Beef

4 oz cubed beef tenderloin rubbed with 1 tbsp Asian sesame dressing, grilled, over 1/2 cup brown rice topped with 2 tsp sesame seeds; 1/2 cup snow peas sautéed in 1 tsp olive oil with 1/4 tsp each minced ginger and garlic.

Treat: Homemade Hot Cocoa

2 Hershey's dark chocolate kisses melted in 3/4 cup (6 oz) steaming skim milk (heat in the microwave or on the stovetop)

BONUS: Eat steak, stay slim? Surprising, but true. When eaten in moderation, steak is not only an excellent source of protein (the iron and folate counts are quite high as well), but it has been shown help women lose weight.

DAY 45

Breakfast : Cinnamon Raisin Muesli

2/3 cup old-fashioned rolled oats, 1/3 cup high-fiber cereal (such as Fiber One), 1/4 cup raisins and 2 tbsp slivered almonds, combined, topped with 1 cup nonfat milk and dash of cinnamon

Lunch : Beef and Swiss Roll-ups

2 cups spinach, 1/2 cup grape tomatoes, 1/4 cup sliced red onion tossed with 1 tbsp balsamic vinaigrette; 3 slices roast beef individually rolled with 3 slices lowfat Swiss; small whole-grain roll

Snack : Stuffed Dates

3 dates, each filled with 1 tsp light cream cheese and 1 walnut half; sprinkle with cinnamon

Dinner : Pork Quesadilla

3 oz cooked pork tenderloin (broil 10 to 12 minutes), 1/4 cup shredded lowfat cheese and 1/4 cup salsa folded in a whole-wheat tortilla, heated; 1/4 cup each chopped tomato, bell pepper, black beans and corn with 1 tsp olive oil, 1 tsp lemon juice and 1/8 tsp cumin

TreatMaple Ice Cream

1/2 cup light vanilla ice cream topped with 1 tsp maple syrup and 1 tsp chopped walnuts

BONUS: A quarter cup of walnuts a day may help keep breast cancer at bay. Women who ate the antioxidant-rich snack had fewer and smaller tumors than those who didn't. Find two more great nuts you should be adding to your diet!

Day 46

Breakfast : Bar, Banana and Latte

1 Raw Revolution Cashew & Agave Nectar Bar, 16-oz skim latte, banana

Lunch : Chicken and Pasta Salad

Toss together 3 oz chopped precooked chicken breast, 1/2 cup each diced tomato and cucumber, 1/4 cup reduced-fat feta, 1 cup cooked whole-wheat pasta and 1 1/2 tbsp balsamic vinaigrette.

Snack : Cottage Cheese With Tomatoes

Top 1/2 cup halved cherry tomatoes with 1/2 cup 1 percent cottage cheese; sprinkle with black pepper.

Dinner :White Bean and Salmon Salad

Top 3 cups greens with 1/2 cup canned white beans (rinsed and drained); 1 can (6 oz) boneless, skinless salmon (drained); 1/4 cup each sliced mushrooms and shredded carrots; 1 tbsp dried cranberries; 1 tbsp unsalted sunflower seeds; 2 tsp olive oil; 1 tbsp balsamic vinegar; and 1 tbsp Parmesan.

Treat: Chex Mix

2/3 cup Chex mix, traditional flavor

BONUS: Beans, beans…they're good for your bod! Eating just two cups a week reduces your risk of developing diabetes by as much as 40 percent.

Day 31

Breakfast: Easy Egg Sammy

1 oz reduced-fat cheddar, 1 sliced hard-boiled egg, 1 tomato slice and 1 tsp light mayo on a whole-wheat English muffin

Lunch: Cheese and Crackers

2 Laughing Cow Light Original Swiss wedges, 13 whole-wheat crackers, 12 cherry tomatoes, 7 walnut halves, 5 dried figs

Snack: Dried Pineapple With Walnuts

1 oz dried pineapple (about 1 ring) with 3 walnut halves

Dinner: Burger King Meal

Veggie burger with cheese, lettuce, tomato and ketchup; garden salad with 1/2 packet Ken's Light Italian Dressing

Treat :

Snickers 1 Fun Size bar

BONUS: Five deliciously creative ways to eat a veggie burger!

Day 48

Breakfast : Fruit Parfait

Mix 3/4 cup nonfat ricotta, 1/2 tsp almond extract and 2 tsp brown sugar. Layer with 2 tbsp slivered almonds, 8 dried apricots and 1/2 cup Fiber One. Sprinkle with cinnamon.

Lunch :Stuffed Shells

Amy's Stuffed Pasta Shells Bowl; 1 1/2 cups combined spinach and arugula tossed with 1/4 cup chopped celery, 1/3 cup grapefruit or orange sections, 2 tsp chopped pecans, 1 tbsp olive oil and 1 tsp vinegar; 1 whole-wheat roll

Snack:Pita Wedges Dipped in Tzatziki

Slice one 5-inch whole-wheat pita into fourths. Dip in 3 tbsp prepared tzatziki sauce (such as Cedar's Tzatziki Cucumber & Garlic).

Dinner :Stuffed Tomato

Seed 1 large tomato. Fill with a mix of 3 oz chopped precooked chicken breast, 2 tbsp light mayo and salt and pepper. Toast 1 whole-wheat English muffin, then top with 1 tsp olive oil, a sprinkle of garlic powder and 2 tbsp Parmesan.

Treat:Oreos

2 sandwich cookies

BONUS: Love this dinner idea? Check out SELF's Dinner Club for new recipes each month!

Day 49

Breakfast : Broccoli and Cheese Frittata

Saute; 1/2 cup broccoli in 1 tsp olive oil. Add 1 whole egg plus 2 egg whites, beaten. Add 1 oz shredded reduced-fat cheddar. Cover and heat until top is fully cooked (about 5 minutes). Serve with a piece of whole-wheat toast spread with 1 tsp trans-fat-free margarine.

Lunch :Turkey, Brie and Pear Melt

Place 2 oz turkey breast, 1/2 pear (sliced), 1/2 cup arugula and 1 oz Brie on a whole-wheat wrap. Heat until Brie melts, 1 minute. Add 2 tsp Newman's Own Lighten Up Raspberry & Walnut Dressing, then roll up. Serve with 1/2 cup zucchini slices, 1 tbsp dressing and remaining pear half.

Snack : Apple With Honey and Tahini

Slice an apple in two. Spread halves with 4 tsp tahini mixed with 1 tsp honey.

Dinner : Tomato-Turkey Stew

Cook 3 oz ground turkey. In medium saucepan, heat 1 1/2 cups canned tomato soup. Add turkey, 1/2 cup zucchini sauteed in 1 tsp olive oil, 1/3 cup canned white beans (rinsed and drained), 1/2 tsp oregano. Top with 1 oz smoked Gouda..

Treat: Gummi Bears

7 regular bears

BONUS: Eggs in the am can help you nibble less all day. Their protein works to curb appetite and helps u snack less and burn more calories!

Day 50

Breakfast : Jamba Juice Meal

Jamba Juice Oatmeal with Real Fruit topping (blackberry-blueberry)

Lunch : Quiznos Sub Sandwich

Quiznos Honey-Cured Ham and Swiss with mustard (no mayo)

Snack : Granola Bar

1 Kashi TLC Granola Bar (Honey Almond Flax)

Dinner : Bean Nachos

Top 20 corn tortilla chips with 1 cup canned black beans (rinsed and drained) and 1/3 cup each diced avocado, shredded lettuce, diced tomato and reduced-fat Mexican cheese. Place under broiler until cheese melts, about 3 minutes. Top with 2 tbsp each light sour cream and salsa.

Treat: Gummi Bears

7 regular bears

BONUS: Have whole grains, such as oatmeal for breakfast to prevent cellulite — filling fiber means less fat packed onto your hips

The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor.

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