7 day healthy breakfast meal plan

Being healthy doesn't mean you must compromise taste and creativity, as this week-long meal plan shows.

Monday

A two-egg omelette with mushrooms and spinach provides a protein-rich start to the day. Eggs are one of the few "complete proteins" in that they contain all eight amino acids and the Australian Society of Nutrition recommends one gram of protein per kilogram of body weight per day. Bon appetit!

Tuesday

Expand your breakfast horizons with amaranth porridge. The Aztec grain, which boasts high levels of proteins and fibre, is perfect accompanied by cinnamon-stewed fruit. Cinnamon is clinically proven to stabilise blood-sugar levels and is the ideal answer to sugar cravings.

Wednesday

Treat your body to a double goodness whammy with quinoa flake cereal with apple, cinnamon and flaxseeds. The quinoa is incredibly high in protein while flaxseeds are a water-soluble fibre that keep you feeling full while lowering your blood pressure and cholesterol level.

Thursday

For a hearty breakfast, try scrambled tofu with tomatoes and fresh herbs. Not only is tofu a source of omega-3 fatty acids - essential for brain and heart health, as well as hormonal balance - it also contains phytoestrogens, which help fight the symptoms of menopause.

Friday

Start the last day of the working week with a low-GI breakfast of fetta and scrambled eggs. Low-GI carbohydrates release energy into your body more slowly than high-GI carbs and this keeps your energy levels consistent throughout the day. Say goodbye to that afternoon slump.

Saturday

Kick off the weekend with a breakfast of avocado, tomato and basil on crusty sourdough toast with a touch of balsamic. A tasty blend of anti-inflammatory omega-3s and low-GI for consistent energy release, this meal is so delicious you might want it for lunch too!

Sunday

Wholemeal spelt flour pancakes with fresh seasonal fruit and a dollop of natural yoghurt are a perfect weekend treat. Spelt is a source of niacin, which has been shown to help protect against cardiovascular disease. Spelt is also good for helping to lower cholesterol levels

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De Stress Diet

flexible six-week plan for feeling calmer, slimmer and full of energy.

Too much stress over too long a period not only depletes your body of nutrients, leaving it exhausted, it also alters your body's biochemistry, making it more likely to crave and overeat junk food and store weight.

The De-Stress Diet uses healthy, nutritious food to flip this system in your favour, so you have fewer cravings and produce a steady stream of feel-good chemicals naturally. As a bonus, you can lose weight and see your mood, skin and muscle tone improve.

Get the full De-Stress Diet recipes here.

How food and stress are related

High-sugar, low-soluble-fibre carbohydrates such as junk foods and refined grains heighten the energy and mood highs and lows caused by stress hormones.
Too many carbohydrates from grains, beans, potatoes and refined sugars, and too few from vegetables, fruit and nuts, can lead to inflammation and a heightened insulin response, which adds to the fat storage caused by raised stress hormones.
A stressed brain is in dire need of continual sugar as fuel, as well as salt and processed fats. These foods initially make us feel better, but then lead to a mood drop, as well as more cravings and long-term weight gain.
Diet principles

Eat like our ancestors You will move towards a natural diet low in sugar and refined carbs and high in healthy fats, quality proteins, vegetables and fruit.

Six weeks, two phases In Phase 1 (weeks 1-3) you will move away from the habits that are keeping you in fat-storing cycles. Be prepared for sugar-withdrawal effects such as headaches, irritability or energy slumps.

In Phase 2 (weeks 4-6) you will notice your appetite is more regular. This phase is about setting the scene for true change.You also have the option to introduce certain foods as well as a few treats.

Use your intuition In the De-Stress Diet there are no prescriptive or measured meals, and no calorie counting. While this may be confronting at first, you will ultimately become more in touch with what true hunger feels like.

Don't skip meals Skipping meals can raise your bodyís insulin response and therefore lead to fat storage and weight gain, especially around the middle.

Reduce snacking By limiting snacks between meals, you are giving your pancreas a break from constantly producing insulin and digestive enzymes. However, healthy snacking is always better than giving into cravings.

Recommended foods

Protein with each meal Go for grass-fed meat, fish, eggs, nuts, whole-fat dairy or fully cooked legumes.

Low-starch vegetables Have as many of these as possible in your three main meals. These include spinach, watercress, radicchio, broccoli, cabbage, kale, pak choi, brussels sprouts, garlic, onion, seaweed, carrots, radishes and beetroot. However, nightshade vegetables (eggplants, tomatoes and capsicums) are inflammatory and should be eaten in?moderation. Eat a mix of cooked and raw vegetables.

Healthy fats Omega oils or polyunsaturated fats should make up the main part of your fat intake, especially omega-3 oils from oily fish and eggs and meat from grass-fed, free-range animals. Monounsaturated fatty acids from avocados, almonds, olives and olive oil, nuts and seeds should be included, too.

Fresh fruit Have two to three pieces a day.

Adequate liquid Have non-sugary, non-caffeinated drinks such as water or herbal tea between meals, as thirst dictates. Avoid fruit juice.

Foods to limit

For some people, high-starch foods, such as grains, cereals, beans and root vegetables, can cause bloating, tiredness and indigestion as well as weight gain. For others, avoiding these foods leaves them feeling listless and irritable.

Grains and cereals It is recommended you remove grains and cereals (wheat, rye, oats, barley, bran, quinoa, rice, corn and all flours) from your diet and see how you react. Your body may work better, or you may need one to two serves a day. Best choices are sourdough rye bread, soaked oats, basmati brown rice, quinoa, millet and buckwheat. Avoid at dinner.

Beans, legumes and pulses Unless you're a vegetarian, avoid initially in Phase 1. Depending on how your body reacts, reintroduce one serve a day. Avoid at dinner.

Roots that need cooking These include potatoes, sweet potatoes and parsnips. Limit to one serve every day or two.

Dairy Avoid dairy entirely or reduce your intake to a serve every day or two. Good choices include natural Greek yoghurt and goatís milk cheeses.

Alcohol and caffeine Limit caffeine to two caffeinated drinks a day, always after food, and make alcohol an occasional treat, not a daily habit.

Foods to avoid

Sugar and refined carbohydrates Stay away from biscuits, cakes, milk chocolate, lollies, pastries, white bread, pasta, rice, sweeteners, ready-meals and takeaway food.

Processed fats Avoid vegetable and seed oils, poor-quality spreads (use butter or olive oil), cheap meat and eggs, and commercial mayonnaise and dressings.

Coping with sugar cravings

Have a healthy snack just before 4pm, when blood-sugar levels (and willpower) are lowest.
Increase the amount of healthy, quality proteins and fats in your diet.
Substitute sugar for xylitol in tea and coffee, but wean yourself off it over a few weeks.
Have sweet-tasting foods that donít upset blood sugar, such as unsweetened coconut, natural vanilla essence and unsweetened apple puree.
Use cinnamon liberally; it contains a bioflavonoid that mimics insulin, actively moving sugar into cells for energy and sensitising insulin receptors.
Treats

Dark chocolate has half as much sugar as milk chocolate. You can have 40g every few days.
If you are craving sugar, try stewed apples and plums with honey.
De-stress Meal ideas

Breakfast

One or two poached, boiled or scrambled eggs with smoked salmon, avocado and sourdough rye bread.
Baked beans (low sugar and low salt) with wilted spinach and grilled tomato.
Bircher Muesli Medley*: rolled oats, nuts and seeds soaked in water or yoghurt, mixed with apple and berries.
Lunch

Spiced Chicken and Vegetable Soup*.
Roast beef slices with a salad of green leaves and herbs, avocado, roast zucchini, asparagus and a sprinkle of goatís cheese.
Roast chicken with garlic, onion, tomato, carrot and thyme. Quinoa optional.
Dinner

Green Leafy Ginger and Cashew Stir-fry*.
Lentil dahl with broccoli.
Mixed green salad with grilled lamb, capsicum and sweet potato.
Snacks

A piece of fruit.
Handful of nuts and seeds.
Hearty Smoothie*.

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Top 10 Diets

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.
Pros:
You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.
Cons:
At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top up in the form of oat bran. There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.
Many of the diets listed here are quick fixes and may not be sustainable or healthy in the long term. They could make your weight more likely to fluctuate or ‘yo-yo’.
Find out how to lose weight the healthy way with our 12-week weight loss plan.
Atkins diet

The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks depending on your weight loss goal. During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat and some veg, such as peppers, cucumber and iceberg lettuce, during phase one. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.
Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products and a high protein intake may affect bone and kidney health in the long term.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk many people will get bored quickly and drop out or take a ‘pick and mix’ approach.
Cambridge diet

The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.
Pros:
Many people on very low-calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. The meal replacements are all nutritionally balanced so you're likely to be getting all the vitamins and minerals you need albeit not from real food.
Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. This isn’t a plan you can stick to in the long term.
BDA verdict:
You need to like the meal-replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.
South Beach Diet

The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. People who have more than 10lb to lose start with phase one. This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.
Pros:
If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.
Cons:
The severe dietary restrictions of phase one may leave you feeling weak and missing out on some vitamins, minerals and fibre. You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.
BDA verdict:
The first two weeks are the most difficult to get through. We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. This, though, won't be all fat. Some of the weight loss will include water and carbs - both of which will be replaced when you begin eating more normally. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.
Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call 'Free Foods', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.
Pros:
No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. The 'Body Magic' booklet they provide gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.
Cons:
Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.
BDA verdict:
The group meetings encourage members to share successes, ideas and recipes with each other but they may not appeal to everyone. While the meal plans may lack some flexibility, they are generally balanced. However, without learning about calories and portion sizes, you may struggle to make healthy choices once you’ve left the programme.
Slim-Fast diet

The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. The plan is designed to help you lose about 1lb to 2lb a week and you can follow the diet for as long as you want.
Pros:
Meal-replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.
Cons:
On their own, meal-replacement diets do little to educate people about their eating habits and change their behaviour. There’s a risk of putting the weight back on again once you stop using the products. You may find it hard to get your 5 a day of fruit and veg without careful planning.
BDA verdict:
If you don’t like the taste of the meal replacement products, you won't stay with the plan. The Slim-Fast plan can be useful to kickstart your weight loss regime, but it’s important that you make full use of the online support to learn about the principles of healthy eating and how to manage everyday food and drink.
LighterLife diet

The LighterLife weight loss plans combine a very low-calorie meal-replacement diet with weekly counselling. With LighterLife Total, for people with a BMI of 30 or more, you eat four 'food packs' a day, consisting of shakes, soups, mousses or bars, and no conventional food. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.
Pros:
The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.
Cons:
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun and can feel socially isolating.
BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.
WeightWatchers diet

The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. It is essentially a calorie-controlled diet where you get a personal daily ProPoints allowance, which you can use how you like. There’s no limit on the amount of fruit and most veg you can eat. You also get a weekly ProPoints safety net in case you go over your allowance, and an individual exercise plan. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The plan is designed to help you lose up to 2lb a week.
Pros:
No foods are banned so you can eat and drink what you want providing you stick to your points allowance. The ProPoints system is easier to follow for some than calorie-counting and less restrictive than other plans. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats.
Cons:
When you begin, working out the points system can be just as time consuming as simply counting calories. Some people feel pressured into purchasing WeightWatchers branded foods.
BDA verdict:
The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.
Rosemary Conley diet

Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal.
Pros:
The programme is based around calories, with a focus on cutting fat. The 'portion pots', which are used to measure foods such as rice, cereal, pasta and baked beans, teach you about portion control. Physical activity is an integral part of the weight loss plan, with exercise sessions suitable for all ages, sizes and abilities offered at their weekly classes with trained leaders.
Cons:
Some low-fat products aren't necessarily more healthy because they can still be high in sugar and calories. It is unrealistic to expect people to go out with their portion pots and, therefore, portion control may be more tricky away from the home.
BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. The educational element is very useful for long-term weight management once you have left the programme.
Jenny Craig diet

The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The weekly, personalised telephone consultations provide advice, motivation and support. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight-loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. The programme is designed to help you lose between 1lb and 2lb a week until you reach your target weight.
Pros:
All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.
Cons:
The meals don’t contain fruit, veg or dairy, which will be an additional expense. This isn’t an approach that you can stick to in the long term so it’s vital to learn how to prepare or choose healthy food yourself rather than relying on someone else.
BDA verdict:
If you don’t like the Jenny Craig meals then this diet won’t work for you. If you want a diet where most of the work is done for you then the Jenny Craig programme can be a good solution. The concern with pre-packaged meals is whether dieters will realise there is no magic trick and be able to replicate the meals, with the same portion sizes and calories, once they are on their own.

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The 20 Best Weight-Loss Foods

Many runners would like to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster.

However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, regular runners should be ahead of the pack, but many are still losing the weight-gain war.

What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.

Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's 100 x 3 x 52, or 15,600 calories saved in a year. Which comes to almost 5 pounds, since you'll lose one pound for every 3,500 calories cut from your food intake.

Make another food substitution, and you're up to 10 pounds. Beyond that, the sky's the limit. Here's your meal-by-meal planner. Don't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day.

Homemade raisin bran
Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.
You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk.

Scrambled whites with greens
Description: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry.
You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs.

Balanced Diet Shake
Description: For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association.
You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks.

Frozen fruit smoothie
Description: You can prepare your own personal antioxidant-filled fruit smoothie like the following one that runner Bruce Shapiro used to lose 30 pounds over the last few years. Combine and blend: one cup frozen, unsweetened blueberries; 1/2 banana; 1/4 cup wheat germ; and water.
You'll Save: 200 calories for each 2- to 3-cup serving, compared with many store-bought and canned smoothie beverages.

Toasted plain Lender's Bagel with natural jam
Description: Sure, a frozen bagel can't match a fresh one, but it's easier to obtain for many people, and a little toasting brings it to near perfection. Just spread with your favorite natural jam.
You'll Save: Anywhere from 160 to 360 calories and more than 10 grams of fat compared with similar bagels bought at Dunkin' Donuts and other outlets where the bagels are spread with cream cheese.
Lunch is the second-most-important meal of the day in your weight-loss plan. It boosts your energy level and regulates your metabolism to keep you on an even keel.

Boca Burger Grilled Vegetable burger
Description: This zesty, soy-based vegetarian alternative to the high-saturated-fat American BBQ staple contains hints of zucchini, red-bell pepper, garlic, onion, and even a couple of cheeses. It tastes great and provides a good dose of protein. Add some lettuce, tomato, ketchup, or your other favorite toppings, and you'll hardly notice the difference from the traditional burger.
You'll Save: Up to 180 calories and 19 grams of fat compared with a typically-grilled 3-ounce beef burger.

Alvarado Street sprouted wheat tortilla
Description: It's easy to make your own delicious wrap and save hundreds of calories. With this tasty, organic, whole-wheat tortilla you'll have no trouble fixing a quick, hearty lunch. Boost your vitamin and mineral intake by loading on a handful of greens, shredded carrots, tomato, and peppers along with grilled chicken, lean meat, turkey, or a bean-based filler.
You'll Save: Anywhere from 50 calories and 5 grams of fat to much more if you customarily buy a commercial wrap drowning in mayo, oily toppings, or greasy chicken.

Subway roast beef sub sandwich
Description: Can't live without meat? You don't have to. Meat is a great source of protein, iron, and several important minerals, and the Subway lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of fat in a meal perfectly balanced with lettuce, tomato, and vegetables.
You'll Save: Nearly 100 calories and 12 grams of fat compared with a tuna salad sub, and more than 20 grams of fat compared with the classic meatball sub.

Health Valley chili
Description: The right soup is always a great part of your weight-loss arsenal. This can of fat-free chili is tasty, easy to prepare, and filled with healthy fiber.
You'll Save: 200 calories and 22 grams of fat compared with other prepared and restaurant chilis.

Tossed salad with croutons instead of salad dressing.
Description: You know that green salads make an important contribution to your day's eating, but you've probably never thought of them as an expression of art and adventure. Here's your chance. Instead of drenching your salads in high-fat dressings, decorate them with croutons, beans, or fruit.
You'll Save: 100 calories and 28 grams of fat when you add 1 ounce of croutons and 1/2 cup of beans, peas, and raisins to your salad in place of 1 ounce of an oil-based dressing. You'll also increase your intake of iron, folic acid, Vitamin C, and fiber.

Everybody has a snack attack at one time or another, and there's no reason to fight it. Research shows that those who snack when hungry eat less later and control their weight better. Just be sure you eat healthy, low-fat snacks such as the ones that follow.

Frozen grapes, blueberries, and/or bananas
Description: Frozen cold sweet fruits are refreshing, satisfying, nutritious, and taste "smooth" or even creamy like many fat-filled desserts. They're easy to store in your freezer, whether store bought or picked-by-you-and-your-family and then frozen. Because of their texture, temperature, and consistency, they taste sweet, and alert your body to stop eating before you've overdone it.
You'll Save: 80 calories when you compare a whole 12-ounce bag of frozen blueberries to a small serving of TCBY frozen yogurt, and 200 calories and 14 grams of fat when you compare a frozen banana with a 1/2 cup of Ben and Jerry's.

Dried papaya, mango, and/or dates
Description: For a sweet taste that mimics a piece of candy, try a dried-fruit snack. Raisins are the most popular, but these papayas, mangos, and dates will provide your daily dose of vitamin C, plus some vitamin A and iron. They require more chewing time than raisins, and will satisfy most people in a smaller quantity than raisins, which are easy to overeat.
You'll Save: 100 to 150 calories for 4 to 6 pieces when compared with a handful of raisins or other dense, sugary foods and candies.

Glenny's Apple Cinnamon Low-Fat Soy Crisps
Description: Available in two-serving bags, these crunchy cinnamon treats will satisfy your sweet tooth while setting you back just 150 calories for 28 crisps. Also available in lightly salted and onion flavor, each bag contains 10 grams of soy protein (The American Heart Association recommends 25 to 50 grams of soy protein each day for heart health) plus 200 percent of your daily vitamin C need, 20 percent of your iron need, and 10 percent of your calcium need.
You'll Save: 150 calories and 15 grams of fat compared with graham-cracker snack treats.
A satisfying dinner will help you avoid a late-night pigout. The best dinners are high in complex carbohydrates, and low in fat. The carbohydrates will help you sleep better, and also fuel your morning workout.

Spaghetti squash
Description: When prepared, the spaghetti squash actually resembles a plate of spaghetti, so you can add all your favorite sauces and toppings. Rich in fluids (about 92.3 percent water), carbohydrates, fiber, potassium, Vitamin C, and pantothenic acid (a B vitamin), spaghetti squash makes an ideal, low-calorie entre that's still filling. (Note: This is not, however, the best way to carbo-load for a marathon, or resupply your leg muscles after a hard workout. For that, you'll want a traditional plate of pasta, heavy on the spaghetti, and light on the sauces.)
You'll Save: 200 calories compared with 2 cups of wheat spaghetti.

Papadini, hi-protein, pure-lentil bean pasta
Description: This delicious, wheat- and gluten-free pasta has a unique, appealing taste, and shouldn't trouble runners whose stomachs are sensitive to regular pastas. It also has 5 more grams of protein per serving than traditional pasta, and is richer in iron, folic acid, and other B-vitamins necessary for metabolizing carbohydrates, proteins, and fats for energy. When you prepare Papadini pasta as a vegetable primavera, tossed with peas, beans carrots, tomatoes, and corn, you get as much protein as a chicken or steak dinner without the excess fat, cholesterol, and calories.
You'll Save: 20 calories per 2-ounce serving compared with traditional wheat pastas.

Idaho Supreme potato pasta
Description: Here's another wheat- and gluten-free alternative to the real McCoy. Potato-based pasta is a delightful, high-complex-carbohydrate, high-fiber wheat alternative. The Idaho Supreme pasta is made from organic potatoes to help preserve the Vitamin C, calcium, and iron necessary for strong, healthy running.
You'll Save: 20 calories per 2-ounce serving compared with traditional pastas.

Advantage\10 pizza
Description: This delicious pizza alternative featuring grilled vegetables was designed by low-fat health guru Dean Ornish. You can practically eat the whole pie for the same number of calories you get from one or two slices at your local pizzeria.
You'll Save: 250 calories and more than 20 grams of fat compared with most restaurant or supermarket pizzas.

Barbara's Mashed Potatoes
Description: They're not a full meal, of course, but these easy-to-prepare mashed potatoes in a box make a great, high-carbohydrate, low-fat "comfort" dish to go with your meal. Prepare them with nonfat milk, water, a little salt, and nonfat margarine.
You'll Save: 50 calories and 6 grams of fat compared with a 1-cup serving of traditional mashed potatoes.
It's normal and natural to want something sweet after dinner. Especially if you've been training hard. Since chocolate has recently been shown to contain powerful antioxidants, why not indulge a little?

Haagen-Dazs chocolate sorbet
Description: Who ever thought Haagen-Dazs would make it into this article? But it does. This richly chocolate frozen treat manages to taste creamy without containing any fat at all. Sure, it's sugary, but at least you're getting some protein and fiber as well.
You'll Save: 100 calories and 15 grams of fat per serving compared with HD's chocolate fudge ice cream.

Chocolate Dreams cookies
Description: A meringue-type version of the traditional chocolate chip cookie, this one lets you gobble down 5 cookies for under 30 calories and no fat. Bonus: You get two grams of protein as well.
You'll Save: At least 150 calories and 9 grams of fat compared with just 3 regular chocolate chip cookies.

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