Melon with Cottage Cheese and Sunflower Seeds cantaloupe or honeydew melon (1 to 1 cups cubed) mixed with 1 cup fat-free 1% reduced-fat cottage cheese and topped with 1 tablespoon sunflower seeds (or 2 tablespoons wheat germ).

Oatmeal with Milk and Fresh Berries cup dry instant oatmeal prepared with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy); sprinkled with 2 tablespoons wheat germ (or ground flaxseed) and cup berries (sliced strawberries, raspberries, and/or blackberries). Sweeten with optional 1 teaspoon sugar, honey, or artificial sweetener.

Breakfast Potato and Yogurt 1 medium baked white or sweet potato with skin. Enjoy with cup plain or vanilla fat-free yogurt (or cup fat-free or 1% reduced-fat cottage cheese) mixed with cinnamon and optional 1 teaspoon sugar (or artificial sweetener).

Scrambled Eggs with Broccoli and Cheese Beat 1 whole egg and 2 egg whites. Cook in small skillet coated with nonstick cooking spray. When eggs are almost cooked, add 1 cup cooked broccoli florets and 1 ounce shredded fat-free or reduced-fat cheese. Enjoy with grapefruit (or banana or 1 orange).

Strawberry-Kiwi Smoothie with Peanut b.u.t.ter Toast 1 serving (2 cups) Strawberry-Kiwi Smoothie with 1 slice whole grain toast topped with 1 level tablespoon peanut b.u.t.ter (or 2 heaping tablespoons fat-free or 1% reduced-fat cottage cheese sprinkled with 1 tablespoon of slivered almonds and optional cinnamon).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Ham and Cheese Sandwich 4 or 5 ounces sliced ham (or turkey breast or grilled chicken breast), 1 slice (-ounce) fat-free or reduced-fat cheese, lettuce, tomato, and onion on 2 slices whole grain bread or pita. Spread with 2 teaspoons reduced-fat mayonnaise or hummus and optional mustard. Serve with large handful baby carrots or bell peppers sticks.

Artichoke Salad with Grilled Chicken and Feta Cheese 1 cup canned, drained artichoke hearts mixed with 2 to 3 cups leafy greens (spinach, romaine, arugula, mustard greens, etc.), cup cherry tomatoes, 1 ounce ( cup) crumbled reduced-fat feta cheese, 2 ounces grilled chicken (or lean ham or turkey breast). Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice and seasonings.

Baked Potato with Broccoli and Cheese Baked potato topped with steamed or boiled chopped broccoli and 1 ounce shredded reduced-fat or fat-free cheese (or cup fat-free or 1% reduced-fat cottage cheese). Serve with 1 cup vegetable soup or Vegetable Oatmeal Bisque.

Edamame with Wild Salmon Dijonnaise 1 cup boiled edamame (soybeans in the pod), lightly salted. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper. Serve salmon on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.

Broccoli-Cheese Souffle with Cottage Cheese and Almonds 1 serving Broccoli-Cheese Souffle with cup fat-free or 1% reduced-fat cottage cheese topped with 1 tablespoon slivered almonds (or sunflower seeds, soy nuts, or ground flaxseed).

Tomato-Cheese Omelet with Tropical Mango-Citrus Smoothie Beat 1 whole egg with 2 to 3 egg whites and cook in heated small skillet coated with nonstick cooking spray. When bottom is cooked, gently flip and add 3 tablespoons chopped tomato, optional dried basil, plus 1 ounce reduced-fat or fat-free cheese. Fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 serving (2 cups) Tropical Mango-Citrus Smoothie.

Mixed Vegetable Salad with Sardines 4 ounces (about 8) sardines with bones (canned in oil or tomato sauce) tossed with unlimited leafy greens, chopped tomato, carrots, mushrooms, sweet pepper, onion, and cup beans (choose from white, navy, chickpeas). Drizzle with 2 to 4 tablespoons reduced-calorie salad dressing (or 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice). Season with salt and ground pepper to taste.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Whole Wheat Pita Pizza with the Works Toast 1 split whole wheat pita bread (or use 200 calories of whole wheat pizza crust). Top each half with 2 to 3 heaping tablespoons marinara sauce and cup reduced-fat ricotta cheese, plus cup cooked peppers and unlimited chopped broccoli florets sauteed in nonstick cooking spray until soft. Top each half with 2 tablespoons shredded reduced-fat mozzarella cheese and optional crushed red pepper and oregano. Heat in 350F oven until cheese melts and bubbles.

Turkey Chili with Cheese 1 serving (2 cups) Turkey Chili topped with 1 ounce shredded fat-free Cheddar cheese. Serve with cup cooked brown rice (or amaranth or quinoa) and a salad of leafy greens (optional peppers, carrots, and artichokes) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice.

Tofu Salad with Snow Peas, Almonds, and Mandarin Oranges 6 to 8 ounces extra-firm tofu, cubed and chilled, tossed with 2 to 3 cups baby spinach leaves, 1 cup steamed and chilled snow peas, chopped tomato, and cup mandarin oranges (canned in light syrup). Drizzle with 1 to 2 teaspoons sesame oil and 1 tablespoon reduced-sodium soy sauce and top with 1 to 2 tablespoon slivered almonds.

Healthy Chicken Parmesan and Broccoli 1 serving Healthy Chicken Parmesan and Broccoli.

Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice 1 serving Sweet and Sour Tofu-Veggie Stir-Fry with 1 cup cooked brown rice (or plain medium baked white or sweet potato).

Red Snapper with Fresh Herbs and Brussels Sprouts 6 ounces red snapper fillet poached in 2/3 cup water and 1/3 cup chicken stock or wine. Add in 2 tablespoons each fresh parsley, dill, thyme, and rosemary and drizzle with fresh lemon or lime juice just before serving. (Or, season fish with kosher salt and ground black pepper and lightly lightly brush with olive oil; grill or pan roast on medium-high for about 3 minutes on each side, or until golden brown. You may subst.i.tute any favorite fish, but cooking times will vary.) Serve with 1 cup steamed Brussels sprouts (or Swiss chard or asparagus), and 1 medium baked sweet or white potato. brush with olive oil; grill or pan roast on medium-high for about 3 minutes on each side, or until golden brown. You may subst.i.tute any favorite fish, but cooking times will vary.) Serve with 1 cup steamed Brussels sprouts (or Swiss chard or asparagus), and 1 medium baked sweet or white potato.

Turkey Tacos 3 servings Turkey Tacos with optional salsa and hot sauce.

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), bok choy, broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, mushrooms, okra, zucchini, squash, carrots, lettuce, leafy greens, spinach, collards, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, seaweed 1 cup raw or cooked bell peppers (red, green, yellow), bok choy, broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, mushrooms, okra, zucchini, squash, carrots, lettuce, leafy greens, spinach, collards, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, seaweed - Best Fruits: 1 orange, tangerine, persimmon, kiwi, or guava; 2 Clementines or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, cherries, sliced strawberries, watermelon, honeydew, or pineapple; cup lychees; 4 apricots or prunes; 20 strawberries; 2 tablespoons raisins 1 orange, tangerine, persimmon, kiwi, or guava; 2 Clementines or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, cherries, sliced strawberries, watermelon, honeydew, or pineapple; cup lychees; 4 apricots or prunes; 20 strawberries; 2 tablespoons raisins - 1 cup milk (fat-free) - 1 reduced-fat string cheese, or 1 ounce fat-free or reduced-fat cheese - 1 hard-boiled egg - 8 to 10 ounces fat-free skim latte - 12 ounces fat-free, skim cappuccino or cafe au lait - 6 ounces fat-free plain or flavored yogurt - cup fat-free or 1% reduced-fat cottage cheese, mixed with optional cinnamon - 1 cup diet hot cocoa (100 calories or less) 100 to 200 Calories - 1 small bag soy crisps (200 calories or less) - 8 ounces fat-free or low-fat yogurt (plain or flavored, 200 calories or less, milk- or soy-based) - cup low-fat or fat-free frozen yogurt or ice cream (200 calories or less) - Low-fat ice cream pop (200 calories or less) - 2 cups Tropical Mango-Citrus Smoothie - 2 cups Strawberry-Kiwi Smoothie - 1 cup fat-free or enriched/fortified soy milk with 2 tablespoons light chocolate syrup - 1 ounce (about cup) soy nuts, almonds, cashews, or peanuts - cup sunflower seeds or pistachio nuts in the sh.e.l.l - 1 cup boiled edamame (soybeans in the pod), lightly salted TURKEY TACOS.

In my house, Turkey Tacos are a sure thing-they're nothing fancy, but we never have leftovers. They're even a hit with my kids' picky-eater friends. And n.o.body has ever suspected the low-calorie swaps: lean ground turkey meat and reduced-fat shredded cheese. If you have extra time, set up bowls with chopped peppers, carrots, and sweet corn that your kids and their friends can add on their own. Or pick your favorites-any vegetable can go into a taco.

Makes 7 servings

1.

pound extra-lean ground turkey breast

1.

packet (1.25 to 1.5 ounces) taco seasoning, mild or hot, plus water as indicated on package

2.

cups chopped or shredded lettuce

1.

large tomato, finely chopped

1.

cup shredded reduced-fat Cheddar cheese

7.

hard or soft taco sh.e.l.ls Salsa and/or hot sauce (optional)

1. In a large skillet, cook the turkey over medium-high heat until browned. Drain the fat. Stir in the taco seasoning and water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, 5 to 6 minutes.

2. Evenly divide the turkey mixture, lettuce, tomato, and cheese among the taco sh.e.l.ls. Top with salsa and/or hot sauce if you like.

PER SERVING.

171 calories, 21 g protein, 10 g carbohydrate, 5 g fat (1 g saturated), 29 mg cholesterol, 248 mg sodium, 2 g fiber; plus 106 mg calcium (10% DV) SWEET AND SOUR TOFU-VEGGIE STIR-FRY.

If you haven't tried tofu, or just a.s.sume you won't like it, this dish may surprise your taste buds. It's loaded with nearly every bone-strengthening ingredient known to nutritionists (except for vitamin D) and tastes just as good cold if you have leftovers! Serve over brown rice or whole wheat pasta.

Makes 4 servings (1 cups per serving)

cup fat-free, low-sodium chicken broth .

cup apple cider vinegar or rice wine vinegar .

cup reduced-sodium soy sauce

2.

tablespoons apple juice concentrate

1.

tablespoon cornstarch

1.

package (14 ounces) extra-firm tofu with calcium, drained

2.

tablespoons canola oil