Mix-and-Match Meal Plan

Choose one breakfast, lunch, and dinner, plus two snack options per day. Your total calories will be around 1,500, allowing the average 5-foot-4-inch woman to lose up to a pound-and-a-half a week. (Follow our workout plan to lose another half-pound weekly.) For every inch taller or shorter, add or subtract 50 calories.



Breakfast

• Top 1 cup cooked oatmeal with 2 tablespoons sliced almonds and 1 tablespoon raspberry preserves.



• Scramble 1 egg and 1 egg white; top with 1/4 cup salsa, 1/4 cup black beans, and 2–3 thin avocado slices; arrange all atop 1 serving (about 12–15) multigrain tortilla chips.



• Mix 6 ounces plain low-fat yogurt with 1 cup fresh blueberries and 1/4 cup granola (like FEED or Bear Naked).



• Enjoy 1 cup whole-grain cereal (look for one with more than 5 grams of fiber and less than 7 grams of sugar per serving) with 3/4 cup organic skim or soy milk; top with 1 small barely ripe ban-ana, sliced (for resistant-starch benefits).



• Have an omelet with 1 egg, 2 egg whites, 1/3 cup each chopped asparagus and tomato, and 2 tablespoons grated Parmesan cheese; serve with 1 slice multigrain toast and 2 slices turkey bacon.