Breakfast: Fruit and Yogurt Parfait
Layer 6 ounces fat-free Greek yogurt with 1/2 cup blueberries, 1/2 cup high-fiber cereal (try Fiber One or Kashi Heart to Heart) and 1 teaspoon honey. Coffee with skim milk. 270 calories, 60g carbs, 21g protein, 1g fat
10-pound plan: Add an extra 1/2 cup blueberries. 310 calories, 71g carbs, 21.5g protein, 1.5g fat
5-pound plan: Add an extra 1/2 cup blueberries and 1 tablespoon crushed walnuts. 360 calories, 72g carbs, 23g protein, 6g fat
Lunch: Turkey Pita Pocket
Stack 3 ounces turkey in a whole wheat pita with 1 cup mixed salad (lettuce, celery, cucumber, tomato), 2 tablespoons hummus and an optional 1 teaspoon low-fat mayo. Add mustard to taste. 240 calories, 27g carbs, 26g protein, 4g fat
10-pound plan: Add 1/2 cup low-sodium vegetable soup (try Amy's or Tabatchnick). 320 calories, 42g carbs, 28g protein, 5g fat
5-pound plan: Add 1/4 cup sliced avocado to pita and 1/2 cup low-sodium vegetable soup. 380 calories, 45g carbs, 29g protein, 10.5g fat
Mid-afternoon Snack: Cheese Plate
1 stick part-skim string cheese and 1 medium apple. 145 calories, 25g carbs, 6.5g protein, 3g fat
10-pound plan: Add 1 rice cake spread with 1 teaspoon peanut butter. 211 calories, 34g carbs, 8g protein, 5.5g fat
5-pound plan: Add 1 rice cake spread with 1 tablespoon peanut butter. 274 calories, 36g carbs, 11g protein, 11g fat
Dinner: Salmon with Veggies
—2 cups mixed green salad (romaine lettuce, cucumber, celery, red pepper, carrot, tomato) with 1 tablespoon balsamic vinaigrette
—3 ounces grilled salmon basted with 1 tablespoon teriyaki sauce and 1 teaspoon olive oil served with 1/2 cup quinoa plus 1 cup broccoli and cauliflower drizzled with 1 teaspoon toasted sesame oil. 425 calories, 38g carbs, 30g protein, 18g fat
10-pound plan: Increase salmon to 4 ounces. 480 calories, 37g carbs, 37g protein, 20g fat
5-pound plan: Increase salmon to 4 ounces and quinoa to 3/4 cup; use 1 to 2 teaspoons toasted sesame oil. 571 calories, 47g carbs, 39g protein, 23g fat
Snack/Dessert: Fruity Fro-Yo or Pudding
Mix 3/4 cup low-fat frozen yogurt or 1 container fat-free pudding with 1/2 cup each strawberries and raspberries. 156 calories, 24g carbs, 3g protein, 1.5g fat
10-pound plan: Add 1 tablespoon slivered almonds and 1 cup air-popped popcorn on the side. 190 calories, 31.5g carbs, 5g protein, 5g fat
5-pound plan: Add 1 tablespoon slivered almonds and 3 cups popcorn. 221 calories, 43.5g carbs, 6g protein, 5.5g fat
