7:00am
BREAKFAST

After a full 7 or 8 hours without food, your body craves a healthy dose of high-quality protein. Start your day right with at least 30 grams (g), along with plenty of slow-digesting carbs. Because your carbohydrate stores are low after an overnight fast, there's no better time to fill your tank. Just make sure your carbs come primarily from fruit and 100 percent whole-grain sources.

PROTEIN-PACKED OATMEAL
Prepare:
1 package Nature's Path Instant Flax 'N Oats

Mix in:
1scoop strawberry whey-protein powder (Choose a product that's 100 percent whey protein, such as Optimum Nutrition 100% Whey Gold Standard; optimumnutrition.com.)
3 Tbsp 1% milk

Have on the side:
1medium pear
1c green tea or coffee (sweetened with Splenda)
472 calories, 32 g protein, 76 g carbohydrates, 8 g fat (1 g saturated), 9 g fiber

OPTION 2 SPICY OMELET
Make with:
1c Egg Beaters
1 medium egg
1/2c fresh spinach
2mushrooms, sliced
2 Tbsp shredded light Cheddar cheese
1/2 c salsa

Have on the side:
1 slice 100% whole-wheat bread with 1 Tbsp Smucker's low-sugar jelly; 1 c V8 juice
421 calories, 37 g protein, 40 g carbohydrates, 11 g fat (4 g saturated), 5 g fiber

OPTION 3 STRAWBERRY-AND-BANANA WORKOUT SHAKE
If you work out first thing in the morning, choose this option, drinking half of the shake right before your session and half immediately afterward.

Blend together:
2 scoops vanilla whey-protein powder
6 oz Yoplait Light fat-free strawberry yogurt
8 frozen strawberries
1 large banana
Plenty of ice

491 calories, 52 g protein, 61 g carbohydrates, 6 g fat (1 g saturated), 5 g fiber

10:00am
MIDMORNING SNACK

Eating protein- and fiber-rich meals or snacks every 2 to 3 hours helps keep your blood-sugar levels normal. This not only improves your body's ability to burn fat, but also reduces risk factors for heart disease by lowering cholesterol and triglycerides. Frequent eating also prevents afternoon binges on useless calories, like the leftover Krispy Kremes from your morning staff meeting.

GRAPES, CHEESE, AND HAM
1 1/2c seedless grapes
2 slices fat-free American cheese singles
4oz Healthy Choice ham slices

352 calories, 28 g protein, 51 g carbohydrates, 4 g fat (1 g saturated), 2 g fiber

OPTION 2 MEXI-TUNA

Mix together:
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
3/4c canned black beans
1/2 c salsa
1/2 c canned green beans

335 calories, 45 g protein, 41 g carbohydrates, 1 g fat (0 g saturated), 15 g fiber

OPTION 3 CHILI

Microwave:
1/2 can Hormel Less Sodium Chili with Beans
340 calories, 18 g protein, 30 g carbohydrates, 17 g fat (7 g saturated), 9 g fiber

12:00pm
LUNCH

These lunches not only are high in protein and healthy fat, but also score low on the glycemic index. So, like the midmorning snack, they contain carbohydrates that have little impact on your blood sugar. This keeps your fat-burning furnace stoked and helps prevent the dreaded midday lull.

TUNA SANDWICH
Make with:
2 slices 100% whole-wheat bread
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
1 Tbsp Hellmann's Light mayonnaise
1 Tbsp mustard
1lettuce leaf
2 slices tomato
1tsp chopped onions
1 Tbsp chopped celery

Have on the side:
1oz Planters mixed nuts

506 calories, 45 g protein, 41 g carbohydrates, 17 g fat (2 g saturated), 7 g fiber

OPTION 2 CHEF'S SALAD

Combine:
2 c chopped romaine lettuce
1 large hard-boiled egg
2 oz Healthy Choice turkey breast
2 oz Healthy Choice ham
1 oz sliced light Cheddar cheese
1 oz sliced light American cheese
6 cherry tomatoes
1/2 oz sliced almonds
2Tbsp Hidden Valley Original Ranch Light Dressing (For a different flavor, try dressing your salad with olive oil and vinegar, which has 0 grams of sugar.)

493 calories, 54 g protein, 20 g carbohydrates, 22 g fat (6 g saturated), 4 g fiber

3:00pm
MIDAFTERNOON SNACK

As the day goes on, your ability to utilize carbohydrates for energy decreases, boosting the likelihood that they'll be stored as fat. So late afternoon is a good time to start downsizing your carb intake and increasing the amount of healthy fat you consume. This also leads to fewer total carbohydrates in your daily diet, which speeds fat loss, according to multiple studies over the past 5 years.

CHEESE STICKS AND NUTS
2 sticks 2% fat string cheese
1 oz walnuts

307 calories, 24 g protein, 5 g carbohydrates, 24 g fat (6 g saturated), 2 g fiber

OPTION 2 BEEF JERKY AND CELERY WITH PEANUT BUTTER

2oz beef jerky
1 celery stalk
1 Tbsp Simply Jif Creamy Peanut Butter 33% Less Sugar

277 calories, 33 g protein, 14 g carbohydrates, 10 g fat (2 g saturated), 3 g fiber

OPTION 3 LOW-CARB PROTEIN BAR

1 Metabolic Drive Protein-Energy bar (t-nation.com) or similar product that contains fewer than 30 g carbohydrates and 20 or more g protein

240 calories, 20 g protein, 26 g carbohydrates, 8 g fat (3 g saturated), 2 g fiber

6:00pm
DINNER

Your sense of satiety, or feeling of fullness, is less sensitive in the evening than in the morning, which may help explain why you crave foods like ice cream at night. It's also another reason it makes sense to eat a dinner that's high in protein and healthy fat, both of which keep you full longer than carbohydrates do.

PANFRIED SALMON WITH BROCCOLI AND BEANS

Panfry:
One 51/2 oz salmon fillet (in 2 Tbsp olive oil preheated in a nonstick skillet) on medium-high heat for 4 minutes; turn and fry for another 5 minutes. Season with fresh lemon juice and dill.

Have on the side:
2 c steamed broccoli (measured raw)
1/2can dark-red kidney beans (Wash thoroughly, then serve without cooking.)

516 calories, 56 g protein, 36 g carbohydrates, 19 g fat (3 g saturated), 18 g fiber

OPTION 2 MEAT LOAF WITH GREEN BEANS

Combine:
1 lb extra-lean ground beef
1/2 c oats
1/2c Heinz OneCarb Ketchup (Use this version instead of regular ketchup to avoid unnecessary sugar.)
1 large egg
1/2 tsp salt
1/2tsp pepper
2Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce

In a baking pan, mix and form the ingredients into a loaf with your hands, then place into an oven preheated to 350°F.

Cook for:
15 to 20 minutes. Makes 2 servings

Have on the side:
1 c cooked green beans

530 calories, 52 g protein, 28 g carbohydrates, 20 g fat (9 g saturated), 5 g fiber

9:00pm
BEFORE-BED SNACK

Slow-absorbing proteins such as casein—the type of protein found in dairy products—deliver a steady supply of amino acids to muscle cells while you sleep, protecting your hard-earned muscle.

PROTEIN PUDDING
Mix together, then chill for 1 hour:
1scoop chocolate whey-protein powder
6 oz 1% milk
1 tsp sugar-free Jell-O pudding mix

239 calories, 33 g protein, 17 g carbohydrates, 4 g fat (1 g saturated), 1 g fiber

OPTION 2 COTTAGE CHEESE AND STRAWBERRIES

Mix together:
1 c Breakstone's 2% cottage cheese
3/4 c sliced strawberries
198 calories, 29 g protein, 14 g carbohydrates, 3 g fat (0.5 g saturated), 3 g fiber