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Your five-day meal plan

Breakfast
1⁄2 cup fat-free cottage cheese
1⁄2 whole-wheat English muffin with 1 teaspoon pure fruit spread or natural peanut butter
1 medium-size slice cantaloupe

Morning Snack
1 hard-boiled egg
1⁄2 cup grapes

Lunch
Caesar salad with 3 ounces grilled chicken and 2 teaspoons low-fat oil-and-vinegar Caesar dressing
1⁄2 apple

Afternoon Snack
1 ounce whole natural almonds

Dinner
3 ounces broiled salmon
1⁄2 cup brown rice
1 cup steamed vegetables (any)

Evening Snack
1⁄2 cup juice-sweetened yogurt

Next: Fight flab with yoga