To add approximately 100 calories: Add 1 slice whole grain bread or 70-calorie whole wheat pita bread.

Turkey, Cheese, and Avocado Sandwich 4 ounces sliced turkey breast (or grilled chicken or lean ham), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, lettuce, tomato, and onion on 2 slices reduced-calorie whole wheat bread (45 calories or less per slice). Add optional mustard, and 2 teaspoons reduced-fat mayonnaise (or hummus). Enjoy with 1 cup cut-up bell peppers.

To add approximately 100 calories: For the reduced-calorie bread, subst.i.tute regular whole wheat bread. Or add 1 apple, 1 pear, or 1 cup berries.

Edamame with Wild Salmon Dijonnaise 1 cup boiled edamame (soybeans in the pod), lightly sprinkled with salt or salt subst.i.tute. 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 to taste. Serve on large bed of leafy greens (lettuce, spinach, romaine) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.

To add approximately 100 calories: Add 2 plain rice cakes or 1 small 70-calorie whole wheat pita bread.

Spinach Salad with Beets, Goat Cheese, and Walnuts Large bed of spinach leaves topped with cup sliced beets, cup sugar snap peas, 2 ounces soft goat cheese (preferably reduced-fat), and 1 tablespoon lightly toasted, chopped walnuts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add 2 tablespoons lightly toasted, chopped walnuts (or cantaloupe, 1 cup grapes, 1 cup cherries, 1 apple, 1 pear, or 1 cup berries).

Baked Potato with Broccoli and Cheese 1 medium baked potato topped with 1 cup steamed or boiled chopped broccoli and 1 ounce melted reduced-fat or fat-free cheese (or cup 1% reduced-fat cottage cheese). Serve with 2 tablespoons fat-free or reduced-fat sour cream and optional salsa.

To add approximately 100 calories: Add 1 cup baby carrots and 2 tablespoons reduced-calorie dressing.

Grilled Chicken-Pepper Wrap 5 ounces grilled chicken and unlimited onion and bell peppers sauteed in nonstick cooking spray or 1 teaspoon olive or canola oil. Wrap in a whole wheat, spinach, or tomato tortilla (100 calories or less). Enjoy with 1 cup crunchy baby carrots and unlimited sliced cuc.u.mber.

To add approximately 100 calories: Add 1 cup fresh grapes (or 1 cup cherries, 1 small banana, cantaloupe, 1 apple, or 1 pear).

Salad with the Works Choose one 4-ounce serving from the following protein options: canned sardines, canned light tuna in water, canned wild salmon, chicken breast, turkey breast, lean ham, shrimp, lean roast beef, tofu, or a favorite fish. Place on top of a large bed of leafy greens (lettuce, spinach, collard greens, endive) and mix with chopped bell pepper (red, yellow, green), 5 cherry tomatoes, and cup each sliced mushrooms, chopped cuc.u.mbers, sliced beets, chopped red onion, and artichoke hearts. Add 2 tablespoons chickpeas (garbanzo beans) and 5 sliced olives. Toss with 2 teaspoons olive oil and 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add chopped avocado to the salad; or enjoy with 1 slice whole grain bread or 1 whole wheat pita bread (70 calories), toasted and topped with optional 1 teaspoon reduced-fat, soft tub, trans fat-free margarine.

Veggie Tuna Salad with Pita Veggie Tuna Salad (Chapter 11; if you like, subst.i.tute canned chicken breast or wild salmon for the tuna) on a bed of romaine or spinach leaves. Serve with mini whole wheat pita bread (70 calories or less). Enjoy with 1 cup baby carrots with 2 tablespoons reduced-calorie vinaigrette dressing.

To add approximately 100 calories: For the 70-calorie mini pita bread, subst.i.tute a regular size version (150 calories or less).

j.a.panese Spread: Miso Soup with California Rolls 1 small miso soup with 1 six-piece California roll and side order of steamed vegetables. Serve with optional ginger, wasabi, and reduced-sodium soy sauce.

To add approximately 100 calories: Add 3 additional pieces California roll ( order).

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Each dinner option is approximately 500 calories. If you'd like to increase to 600 calories, follow the instructions for additional 100 calories. For the first week, only select options listed in Week One (these menus do not not include starch). During your second week (and weeks that follow), enjoy meal options listed in Week Two...or feel free to repeat the menus from week one. include starch). During your second week (and weeks that follow), enjoy meal options listed in Week Two...or feel free to repeat the menus from week one.

Week One

Rosemary Chicken with Sauteed Spinach and Salad 5 ounces grilled or baked chicken breast with preferred seasonings (or Rosemary Chicken). Enjoy with 1 cup sauteed spinach (4 cups raw spinach leaves sauteed in 1 teaspoon olive oil, seasoned with minced garlic, and salt and pepper to taste). Serve with a side salad of chopped lettuce, cuc.u.mber, carrot, onion, and mushrooms, tossed with 1 tablespoon chopped walnuts, 1 teaspoon olive oil, and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add 3 ounces chicken breast (total 8 ounces).

Pork Tenderloin with Cauliflower Mashed "Potatoes"

5 ounces grilled, baked, or broiled lean pork tenderloin (or grilled chicken breast). Enjoy with 1 serving Cauliflower Mashed "Potatoes", and a side salad of 2 cups chopped lettuce, cup each chopped pepper, onion, cuc.u.mber, mushrooms, and grated or chopped carrots. Toss with 1 to 2 teaspoons olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie salad dressing).

To add approximately 100 calories: Add 2 ounces of pork tenderloin (total 7 ounces).

Cheddar-Turkey Burger with Mixed Greens 5 ounces turkey burger (or lean hamburger or veggie burger; 250 calories or less), topped with sliced tomato, onion, 1 ounce reduced-fat Cheddar cheese and optional 2 tablespoons ketchup or salsa. Serve with unlimited leafy greens tossed with 2 to 4 tablespoons reduced-calorie vinaigrette (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice).

To add approximately 100 calories: Add avocado, thinly sliced (or 2 heaping tablespoons guacamole).

Sirloin Steak with Mozzarella and Tomato Salad 5 ounces grilled sirloin steak (trimmed of all fat) with optional 2 tablespoons steak sauce or ketchup. Enjoy with mozzarella and tomato salad ( sliced red tomato and 1 ounce reduced-fat mozzarella cheese; line alternate slices of tomato and cheese on plate, and drizzle with 2 tablespoon reduced-calorie balsamic vinaigrette). Serve with 12 steamed or grilled asparagus spears.

To add approximately 100 calories: Add 2 ounces steak (total of 7 ounces).

Sweet Salmon over Arugula with Broccoli Mix 1 tablespoon reduced-sodium soy sauce and 1 tablespoon honey. Drizzle over 1 (6-ounce) wild salmon fillet and grill or broil 10 to 15 minutes, basting every few minutes. Serve over a large mound of baby arugula leaves tossed with 1 tablespoon lightly toasted, slivered almonds and 2 tablespoons reduced-calorie dressing. Enjoy with 1 cup steamed broccoli. For the salmon, you may subst.i.tute any preferred grilled or baked fish.

To add approximately 100 calories: Add 2 ounces salmon or other fish (8 ounces total).

Tofu Salad with Snow Peas, Almonds, and Mandarin Oranges Toss 6 to 8 ounces extra-firm tofu, cubed and chilled, 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 teaspoon sesame oil and 1 tablespoon reduced-sodium soy sauce and top with 1 to 2 tablespoons slivered almonds. For the tofu, you may subst.i.tute grilled chicken breast or shrimp.

To add approximately 100 calories: Add 2 to 3 slices turkey or soy bacon, on the side or crumbled into the salad. (Or add cup of your favorite reduced-fat cheese to the salad.) Orange Pepper Beef Stir-Fry with Cuc.u.mber Slices 1 serving Orange Pepper Beef Stir-Fry. Enjoy with 1 sliced cuc.u.mber.

To add approximately 100 calories: Skip the cuc.u.mber and add a mixed vegetable salad of lettuce, tomato, cuc.u.mber, onion, pepper, carrots, and mushrooms. Toss with 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

Week Two (Starch Added)

Grilled Fish with Brussels Sprouts and Sweet Potato 1 (6-ounce) fish fillet (wild salmon, flounder, sole, tilapia, or trout), grilled with 1 teaspoon olive oil and lemon juice and preferred seasonings. Enjoy with 1 cup steamed Brussels sprouts (or cauliflower, sugar snap peas, or summer zucchini), topped with 1 tablespoon reduced-fat, soft tub, trans fat-free margarine and plain baked sweet potato.

To add approximately 100 calories: Enjoy 1 whole sweet potato.

Southwestern Meat Loaf with Cauliflower Mashed "Potatoes"

1 serving Southwestern Turkey Meat Loaf. Enjoy with 2 servings Cauliflower Mashed "Potatoes" or 2 cups steamed cauliflower or broccoli topped with 2 to 4 tablespoons grated Parmesan or Romano cheese. Serve with 1 cup crunchy baby carrots.

To add approximately 100 calories: Add serving meat loaf.

Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice 1 serving Sweet and Sour Tofu-Veggie Stir-Fry with cup cooked brown rice (or medium baked or sweet potato topped with 1 tablespoon reduced-fat, soft tub, trans fat-free margarine or 2 tablespoons fat-free or reduced-fat sour cream).

To add approximately 100 calories: Add cup cooked brown rice (1 cups total); or enjoy the whole potato.

Turkey Tacos with Lettuce, Tomato, and Cheese 3 servings Turkey Tacos with optional salsa and hot sauce.

To add approximately 100 calories: Add 1 cup baby carrots dipped in 1 heaping tablespoon guacamole.

Chinese Takeout 1 order steamed seafood, tofu, or chicken and vegetable entree (such as steamed chicken and broccoli); request garlic, black bean, or ginger sauce on the side. Enjoy with 1 cup brown rice. Pile your plate with the steamed entree and flavor with 1 tablespoon side sauce and unlimited reduced-sodium soy sauce.

To add approximately 100 calories: Add 2 steamed vegetable dumplings or an additional cup brown rice.

Skinny Shepherd's Pie 1 serving Skinny Shepherd's Pie. Enjoy with a side salad of chopped lettuce, cuc.u.mber, tomato, mushrooms, and onion tossed with 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add cup chickpeas (garbanzo beans) to the side salad (or 2 tablespoons chickpeas and 1 tablespoon chopped nuts).

Turkey Chili with Cheese 1 serving (2 cups) Turkey Chili topped with 1 ounce shredded fat-free or reduced-fat Cheddar cheese and 2 tablespoons fat-free or reduced-fat sour cream. Serve with mixed green salad of bell peppers, carrots, onion, and mushrooms tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice.

To add approximately 100 calories: Add cup chili (total 2 cups).

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chile peppers, kale, cauliflower, Brussels sprouts, cabbage, tomato, mushrooms, green beans, okra, carrots, lettuce and leafy greens (mustard greens, turnip greens, endive, or escarole), spinach, collard greens, Swiss chard, watercress, asparagus, okra, artichokes, beets, cauliflower, or seaweed 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chile peppers, kale, cauliflower, Brussels sprouts, cabbage, tomato, mushrooms, green beans, okra, carrots, lettuce and leafy greens (mustard greens, turnip greens, endive, or escarole), spinach, collard greens, Swiss chard, watercress, asparagus, okra, artichokes, beets, cauliflower, or seaweed - Best Fruits: 1 apple, orange, pear, nectarine, tangerine, kiwi, or peach; 2 plums or clementines; papaya, mango, banana, or grapefruit; cantaloupe; 1 cup blueberries, boysenberries, blackberries, raspberries, sliced strawberries, cranberries, cherries, grapes, watermelon, pineapple, or honeydew; 4 apricots or prunes; 2 dates or figs; 20 whole strawberries; 2 tablespoons raisins 1 apple, orange, pear, nectarine, tangerine, kiwi, or peach; 2 plums or clementines; papaya, mango, banana, or grapefruit; cantaloupe; 1 cup blueberries, boysenberries, blackberries, raspberries, sliced strawberries, cranberries, cherries, grapes, watermelon, pineapple, or honeydew; 4 apricots or prunes; 2 dates or figs; 20 whole strawberries; 2 tablespoons raisins - 10 almonds - 1 cup fat-free milk - 1 diet hot cocoa (100 calories or less) - 1 small skim cafe latte or cappuccino (decaffeinated, if caffeine makes you jittery or if you have PMS) - 1 reduced-fat string cheese (or 1 ounce fat-free or reduced-fat cheese) - cup fat-free or 1% reduced-fat cottage cheese (with optional cinnamon) - 1 hard-boiled egg (or 3 to 4 cooked egg whites) - cup natural, unsweetened applesauce - 4 level tablespoons fat-free cream cheese (or 2 level tablespoons light cream cheese) with celery sticks - 6 ounces fat-free, plain or flavored yogurt (100 calories or less) - 1 level tablespoon peanut b.u.t.ter with celery sticks 100 to 200 calories - 10 almonds plus 1 serving fruit (from fruit list) - 10 almonds plus 1 reduced-fat string cheese (or 1 ounce fat-free or reduced-fat cheese) - 2 rice cakes, each topped with sliced tomato and a small slice fat-free cheese - 1 cup edamame (boiled soybeans in the pod) - Whole nuts: 1 ounce (about cup) almonds, soy nuts, cashews, toasted pecans, walnuts, or peanuts - cup pistachio nuts or sunflower seeds in the sh.e.l.l - cup 1% reduced-fat cottage cheese mixed with cup berries (or 2 tablespoons ground flaxseed or wheat germ) - 70-calorie whole wheat pita bread with 1 level tablespoon peanut b.u.t.ter (or 2 tablespoons hummus) - 1 cup fat-free, plain or flavored yogurt (120 calories or less) mixed with 2 tablespoons wheat germ - 1 cup baby carrots or pepper sticks with 2 heaping tablespoons hummus or guacamole - 1 sliced apple with 1 level tablespoon peanut b.u.t.ter - Frozen banana: Slice peeled banana into several wheels; place in a small plastic bag and freeze.

- Strawberry-Banana Fruit Smoothie: In a blender, mix 1 cup fat-free milk, 1 cup frozen strawberries, and frozen banana.

- Vanilla Pumpkin Yogurt Pudding: Mix 1 cup vanilla fat-free, flavored yogurt with cup canned 100% pure pumpkin puree.

- 1 baked apple with 1 to 2 teaspoons sugar and cinnamon - 1 Banana Almond m.u.f.fin - 1 Berries and Jam m.u.f.fin - 1 Carrot 'n' Oat m.u.f.fin FUN FOODS (150 CALORIES OR LESS).

In addition to your healthy snack options, here's a list of calorie-controlled fun foods. Pick one item from this list each day...or, know that they're available and save for those occasional cravings. All items are 150 calories or less. If you have a personal favorite that's not on my list, simply portion out 150 calories worth and enjoy. It's very important that you always remember to count these calories towards your snacks.

- 1 ounce dark chocolate - cup fat-free pudding - cup low-fat ice cream, frozen yogurt, or sorbet (150 calories or less) - 1 low-fat ice cream pop (150 calories or less) - 4 to 5 cups light popcorn (150 calories or less) - 2 standard cookies (150 calories or less) - 1 fun-size candy bar (150 calories or less) - 100-calorie snack pack (any variety) - 1 ounce baked chips - 1 ounce vegetable chips - 1 ounce pretzels - 1 small bag soy crisps (150 calories or less) - 10 strawberries with 2 heaping tablespoons reduced-fat whipped topping - 1 gla.s.s wine (white or red) - 1 bottle light beer - 1 serving Warm Dark Chocolate Sauce with Fresh Fruit SKINNY SHEPHERD'S PIE When most people think of shepherd's pie, they imagine splurging on a calorie-heavy meal in an English pub-with a favorite cold ale, of course! Now you can enjoy the delicious taste without any guilt-really. And if you need the cold ale-go for a light beer.

Makes 4 servings

1.

tablespoon olive oil

1.

cup finely chopped onion

2.

cloves garlic, minced 1.

pounds lean ground turkey

2.

tablespoons low-sodium tomato paste

1.

tablespoon Worcestershire sauce .

teaspoon garlic powder .

teaspoon dried thyme .

teaspoon paprika