Mix and match these low-cal, energizing options to create your own perfect meal plan that'll slim you down for summer.

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* Avoid Summer Weight Gain
* Drink Yourself Thin This Summer
* Summer Heart-Healthy Foods



What's not to love about our easy-to-follow regimen? By letting you choose from 30 meals and 10 snacks that deliver a healthy 1,800 calories a day, you'll drop pounds fast, feel satisfied, and get to enjoy your favorite foods.

Every meal contains a fat-fighting dose of fiber (an average of 25 g a day), the nutrient that slims you down by filling you up. A recent University of Minnesota study found that people who ate the most vegetables, fruits, and other fiber-rich foods lost 2 to 3 pounds more per month than those on lower-fiber diets that can add up to a whopping 30 pounds in a year. the meals are also loaded with bone-building calcium (about 1,200 mg a day), which has been found to kick-start the body's fat-burning engines.

Here's how the plan works: Each day, choose a breakfast (400 calories each), lunch (550 calories), dinner (650 calories), and snack (200 calories). We've even taken into account that you don't always have time to cook (try a frozen entrée option). Combine the plan with regular exercise, and then break out the slim-fit capris or skinny jeans: Your new body will be ready for them!

Take Your Pick: Breakfast (400 calories)

1. The 5-Minute Breakfast (Top Fat Burner!)
Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 cup low-fat plain yogurt and 1 cup strawberries, sliced.

398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium

2. Homemade Muesli
Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D fortified orange juice.

401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium

3. Sweet Smoothie
In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract.

405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium

4. Breakfast Burrito
In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 101/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe).

400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium

5. Latte & Muffin (Top Fat Burner!)
Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped).

401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium

6. Berry Ricotta Toast
Top 1 slice 100% whole wheat toast with 1 Tbsp jam and 1/3 c part-skim ricotta. Serve with 2/3 c blueberries, 6 oz grapefruit juice, and 1 c coffee with 1/3 c 1% milk.

402 cal, 16 g pro, 64 g carb, 9 g fat, 5 g sat fat, 28 mg chol, 5 g fiber, 328 mg sodium, 373 mg calcium

7. Orange Sunshine Pancakes
In medium bowl, combine 1/2 c 1% milk; 1/3 c low-fat, low-sodium pancake mix; 2 Tbsp liquid egg substitute; 4 tsp toasted wheat germ; 1 Tbsp orange juice concentrate; and 1 tsp grated orange zest. Pour two circles of batter onto hot griddle coated with cooking spray and cook until bubbles begin to pop. Flip and cook 2 minutes or until done. Top with 2 Tbsp marmalade and 1/3 c fat-free plain yogurt.

400 cal, 17 g pro, 75 g carb, 6 g fat, 1.5 g sat fat, 4 mg chol, 2 g fiber, 171 mg sodium, 340 mg calcium

8. Vegetable Omelet
In small pan coated with cooking spray, sauté 2 Tbsp each diced onion and green bell pepper until tender, approximately 3 minutes. Remove. In same pan, add 3/4 c liquid egg substitute and cook over low heat until firm. Add onion-pepper mixture and 1/2 c diced tomato, then fold egg in half. Serve with 1 slice 100% whole wheat toast topped with 2 tsp jam and 8 oz calcium- and vitamin D fortified orange juice.

396 cal, 28 g pro, 53 g carb, 8 g fat, 2 g sat fat, 2 mg chol, 4 g fiber, 514 mg sodium, 408 mg calcium

9. Fruity Parfait (Top Fat Burner!)
In tall glass, layer 1/3 c low-fat burner granola; 1 c low-fat plain yogurt; 1 med orange, peeled and chopped; 1 kiwifruit, peeled and chopped; and 2 tsp dried fruit (apricots, raisins, etc.).

403 cal, 18 g pro, 71 g carb, 6 g fat, 2.5 g sat fat, 15 mg chol, 8 g fiber, 237 mg sodium, 522 mg calcium

10. Cereal Blender
Mix 1/2 c each shredded wheat cereal and Cheerios, and top with 2 Tbsp dried cherries or raisins, 1 Tbsp chopped unsalted walnuts, and 1 tsp dried coconut. Add 1 c light soy milk or fat-free milk. Serve with 6 oz apricot nectar.

396 cal, 14 g pro, 78 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 6 g fiber, 304 mg sodium, 357 mg calcium
Take Your Pick: Lunch (550 calories)

1. The 5-Minute Lunch
Spread 4 oz whole wheat bagel with 1 Tbsp low-fat cream cheese and top with 1 slice red onion, 2 leaves lettuce, and 1 thick slice tomato. Serve with 1 med banana and 8 oz 1% milk.

548 cal, 24 g pro, 99 g carb, 7 g fat, 4 g sat fat, 18 mg chol, 14 g fiber, 729 mg sodium, 380 mg calcium

2. Make-Your-Own Salad
Top 4 c chopped romaine lettuce with 1 oz shredded low-fat Cheddar cheese; 1/3 c corn; 1/3 c canned beans (such as black or kidney), rinsed and drained; 2 Tbsp grated carrots; 4 Tbsp diced red onion; 4 oz roasted or grilled chicken breast (about the size of your palm); 2 Tbsp balsamic vinegar; and dash of extra virgin olive oil (less than 1 tsp). Serve with 1 med whole wheat roll spread with 1 tsp butter.

554 cal, 53 g pro, 53 g carb, 17 g fat, 6 g sat fat, 112 mg chol, 14 g fiber, 471 mg sodium, 371 mg calcium

3. TLT n Veggies (Top Fat Burner!)
Spread 1 Tbsp low-fat, low-sodium mayonnaise on 1 slice 100% whole wheat bread. Add 2 thin slices turkey breast (about 2 oz), 3 thick slices tomato, and 2 leaves lettuce. Top with second slice whole wheat bread. On the side, toss 1 c steamed green beans with 12 cherry tomatoes, halved; 1 Tbsp extra virgin olive oil; 1 Tbsp balsamic vinegar; 1 clove garlic, minced; and salt and black pepper to taste. Serve with 1 c 1% milk and 1 tangerine.

549 cal, 28 g pro, 83 g carb, 16 g fat, 4 g sat fat, 30 mg chol, 14 g fiber, 558 mg sodium, 461 mg calcium

4. Bean & Cheese Quesadilla
Fill two 6" whole wheat tortillas with 1 oz shredded low-fat, low-sodium Cheddar cheese; 1/3 c canned black beans, rinsed and drained; 3 Tbsp chopped cilantro; and 1 Tbsp chopped scallions. Grill on both sides (about 5 minutes each) and top with 2 Tbsp salsa mixed with 1 med tomato, diced. On the side, mix 1 med pear, seeded and chopped; 2 Tbsp pomegranate seeds (or dried cranberries); 2 tsp lemon juice (fresh or bottled); and 1 tsp chopped fresh parsley. Serve with 1/2 c low-calorie cranberry juice mixed with 1 c sparkling water over crushed ice.

549 cal, 18 g pro, 110 g carb, 7 g fat, 2.5 g sat fat, 6 mg chol, 14 g fiber, 599 mg sodium, 300 mg calcium

5. Soup & Grilled Cheese (Top Fat Burner!)
Gazpacho: In blender, puree 2 c peeled and chopped tomatoes; 1/2 green bell pepper, chopped; 1/3 c chopped onion; 1 clove garlic; 1/3 c chopped peeled cucumber; 1 Tbsp balsamic vinegar; 2 tsp olive oil; and salt and black pepper to taste. (Strain for smoother texture.)

Grilled Cheese: Spread 1 tsp Dijon mustard on 2 slices 100% whole wheat bread. Add 11/2 oz low-fat Cheddar cheese, sliced, and 1/2 c bottled roasted red peppers, drained. In nonstick pan, grill on each side until cheese is melted. Serve with 1 c sparkling water mixed with 1/3 c calcium-and vitamin D fortified orange juice over crushed ice.

551 cal, 23 g pro, 76 g carb, 17 g fat, 4.5 g sat fat, 9 mg chol, 16 g fiber, 459 mg sodium, 506 mg calcium

6. Mango Chicken Sandwich
Spread 1 Tbsp hoisin sauce on 2 slices sourdough bread (70 calories per slice). Add 3 oz roasted or grilled chicken breast; 1/2 fresh mango, peeled and sliced; 1 slice red onion; and 2 Tbsp chopped cilantro. Serve with Spinach-Orange Salad: Toss 3 cups bagged baby spinach leaves with 1/2 c canned mandarin orange slices, drained; 2 Tbsp diced red onion; and 1 Tbsp dried cranberries. Dress with 2 Tbsp balsamic vinegar and dash of extra virgin olive oil (less than 1 tsp).

542 cal, 37 g pro, 76 g carb, 12 g fat, 3 g sat fat, 71 mg chol, 10 g fiber, 635 mg sodium, 260 mg calcium

7. Black Beans & Rice
Mix 1 c cooked instant brown rice with 1/2 c chopped scallions. Top with 2/3 c canned black beans (rinsed and drained) mixed with 1 med tomato, diced; 2 Tbsp diced red onion; 2 Tbsp chopped fresh parsley; 1 Tbsp lemon juice (fresh or bottled); and 2 tsp extra virgin olive oil. Serve with 1 sm apple.

549 cal, 17 g pro, 100 g carb, 12 g fat, 2 g sat fat, 0 mg chol, 19 g fiber, 645 mg sodium, 146 mg calcium

8. Tomato Sandwich & Beet Salad (Top Fat Burner!)
Spread 2 slices sourdough burner bread (70 calories per slice) with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 4 thick slices vine-ripened tomato, 1/4 c fresh basil leaves, 1 tsp mixture of extra virgin olive oil and balsamic vinegar, and salt and black pepper to taste.

On the side, serve with 1 lg orange and Beet Salad: Toss 1 c fresh or canned beets, cubed, with 1 Tbsp fat-free feta cheese and 1 Tbsp chopped pecans.

548 cal, 19 g pro, 81 g carb, 16.5 g fat, 3.5 g sat fat, 13 mg chol, 12 g fiber, 673 mg sodium, 479 mg calcium

9. Roast Beef Sandwich
Spread 2 slices 100% whole wheat bread with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 leaves lettuce. Serve with 12 baby carrots and 1 med apple.

552 cal, 25 g pro, 64 g carb, 23 g fat, 6 g sat fat, 68 mg chol, 12 g fiber, 551 mg sodium, 118 mg calcium

10. Beef Fajita
In nonstick pan coated with cooking spray, sauté 3 oz lean sirloin steak strips (prepackaged or cut at home) with 11/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until trips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled ajita sauce until well coated. Wrap in a warmed 10-1/2" whole wheat tortilla.

Time-saver: You can make these fajitas ahead, wrap ndividually in microwave-friendly plastic wrap, and reheat in microwave.On the side, toss 1 lg tomato, diced; 1/3 c canned corn (rinsed and drained); /4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil.

52 cal, 36 g pro, 65 g carb, 17 g fat, g sat fat, 76 mg chol, 9 g fiber, 483 mg odium, 127 mg calcium
Take Your Pick: Dinner (650 calories)

1. Cheesy Spinach Pizza (Top Fat Burner!)
Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries.

Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium

2. Salmon Supper
Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts.

646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium

3. The Freezer Dinner (Top Fat Burner!)
Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 11/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing.

647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium

4. Guiltless Fried Chicken
Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans.

650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium

5. Lamb Kebabs over Couscous (Top Fat Burner!)
Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced.

654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium

6. Juicy, Piled-High Hamburger
Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice.

654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium

7. Fish Tacos n Fries
Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream.

Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm.

654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium

8. Pesto Pasta
Toss11/2 c cooked linguini with 1c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 11/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 11/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries.

656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium

9. Pork Tenderloin
Season 4 oz pork tenderloin with dried herb mix such as rosemary and thyme. Broil or grill until cooked through. Serve with 2/3 c cooked instant brown rice, 2/3 c steamed (or microwaved frozen) green peas, and 1 steamed artichoke with 2 Tbsp low-calorie, low-sodium mayonnaise seasoned with black pepper or curry powder.

654 cal, 51 g pro, 61 g carb, 23.5 g fat, 7 g sat fat, 126 mg chol, 13 g fiber, 241 mg sodium, 102 mg calcium

10. Steak & Potatoes
Broil or grill 4 oz lean steak 2 to 21/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet.

653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium
Take Your Pick: 200-Calorie Snacks

Skip the snack on days when you don't exercise or if you want to speed your weight loss.

1. Fruit & Yogurt
Top 3/4 c cantaloupe cubes with 6 oz fat- free lemon yogurt.

196 cal, 9 g pro, 38 g carb, 0.5 g fat, 0 g sat fat, 3 mg chol, 1 g fiber, 127 mg sodium, 316 mg calcium

2. Cherries & Chocolate
Have 11/2 c fresh Bing cherries with 1 bite- size dark chocolate candy.

198 cal, 4 g pro, 36 g carb, 5 g fat, 2.5 g sat fat, 2 mg chol, 3 g fiber, 40 mg sodium, 45 mg calcium

3. Quick Pizza
Top half of a 100% whole wheat English muffin with 3 Tbsp low-sodium marinara sauce and 2 Tbsp shredded low-fat mozzarella cheese. Broil pizza until cheese bubbles. Serve with 6 oz orange juice or sparkling water over crushed ice.

200 cal, 8 g pro, 31 g carb, 5.5 g fat, 2 g sat fat, 8 mg chol, 3 g fiber, 246 mg sodium, 195 mg calcium

4. Cookies & Milk (Top Fat Burner!)
Eat 2 whole wheat fig bars with 1 c 1% milk.

202 cal, 9 g pro, 31 g carb, 4.5 g fat, 2 g sat fat, 10 mg chol, 1 g fiber, 221 mg sodium, 318 mg calcium

5. Veggies & Dip (Top Fat Burner!)
Slice 1 red bell pepper into strips and dip it and 10 baby carrots into 1/3 c store-bought hummus.

197 cal, 5 g pro, 28 g carb, 7.5 g fat, 1 g sat fat, 0 mg chol, 15 g fiber, 234 mg sodium, 70 mg calcium

6. Cheese & Crackers (Top Fat Burner!)
Have 1 low-fat string cheese, 4 low-sodium whole wheat crackers, and 1 med apple.

198 cal, 8 g pro, 26 g carb, 7 g fat, 4 g sat fat, 15 mg chol, 3 g fiber, 25 mg sodium, 219 mg calcium

7. Trail Mix
Mix 1/2 c Cheerios with 1 oz almonds (approximately 22 nuts) and 1 tsp raisins.

199 cal, 7 g pro, 11 g carb, 14.5 g fat, 1.5 g sat fat, 0 mg chol, 4 g fiber, 65 mg sodium, 87 mg calcium

8. Popsicles & Cookies
Enjoy 2 frozen 100% fruit juice bars and 2 sm oatmeal cookies.

197 cal, 3 g pro, 37 g carb, 4.5 g fat, 1 g sat fat, 9 mg chol, 1 g fiber, 148 mg sodium, 32 mg calcium

9. PB & Pineapple
Top 1 slice 100% whole wheat toast with 1 Tbsp peanut butter and 1/3 c pineapple chunks.

199 cal, 7 g pro, 23 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 5 g fiber, 250 mg sodium, 34 mg calcium

10. S'Mores
Place 2 marshmallows and 2 chocolate kisses on a graham cracker and top with another graham cracker. Heat in microwave until soft. Serve with 3 oz cranberry juice mixed with 1 c sparkling water.

200 cal, 2 g pro, 39 g carb, 4.5 g fat, 2 g sat fat, 2 mg chol, 1 g fiber, 101 mg sodium, 25 mg calcium