Day 1Day 1Breakfast2 (four-inch) whole grain pancakes1/2 cup mixed berries2 teaspoons sugar-free maple syrup

1 cup fat-free milkLunch1 cup tossed salad with 2 tablespoons low-calorie dressing

1 (one-ounce) whole grain roll

1 small appleDinner4 ounces grilled salmon

1/2 cup brown rice cooked with low-fat chicken broth

1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar

5 roasted asparagus spears

1 (one-ounce) slice rye bread

Snacks10 almonds

1/2 cup melon cubes tossed with 1 teaspoon lime juice

Day2Day 2Breakfast1/2 broiled grapefruit

1 ounce ready-to-eat whole grain cereal

1/2 cup fat-free milkLunchCheese Melt: 2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato1 small peach

Dinner3 ounces lean grilled flank steak

1/2 cup baked sweet potato with 1 teaspoon canola oil margarine

1/2 cup steamed spinach

1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing

1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice halfway up the sides, bake in 375 degree oven for 30 to 40 minutes)Snacks1 cup sugar-free, low-fat yogurt1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter

Day3Breakfast1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta cheese, toasted1 slice (one-ounce) cooked Canadian bacon1/2 cup mango slicesLunch3 ounces sliced turkey1 small whole wheat pita bread10 red grapesDinner3 ounces baked cod1 serving Grilled Ratatouille1/2 cup cooked whole wheat couscous1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar1/2 cup sugar-free, low-fat frozen yogurtSnacks1/2 cup cooked edamame1 cup fat-free milk

Day4Day 4BreakfastTropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes

1 small toasted whole wheat pita bread

2 teaspoons sugarless jam

1 cup fat-free milkLunch

Day5Breakfast 1 small (2-ounce) toasted whole wheat bagel

2 teaspoons reduced-fat cream cheese

2 slices tomato

1/2 cup sliced fresh strawberries

1/2 cup sugar-free, fat-free yogurtLunchRoast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing

1/2 cup red and yellow bell pepper strips

1 small peachDinner

Grilled Chicken with Gremolata and Arugula Salad1/2 cup cooked whole wheat couscous

1/2 cup cooked zucchini and yellow squash (saut in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)

1 small orange, slicedSnacks1 (1/2-cup) serving sugar-free vanilla pudding

2 cups air-popped popcorn

Day6Breakfast1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon

2 tablespoons raisins

1 cup fat-free milk

Lunch1 ounce whole grain crackers

2 small plums

Day7Breakfast1 small bran muffin

1 teaspoon canola oil margarine

1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest

1 cup fat-free milkLunchPizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts

1 cup tossed salad with 2 tablespoons low-calorie Italian dressing

2 tangerinesDinner

Learn more about nutritionist and author Robyn Webb.Grilled Tuna Steaks with Black Sesame Seeds

1/2 cup cooked udon or soba noodles

1/2 cup stir-fried snow peas

1/2 cup mango sorbetSnacks6 ounces tomato juice

1 small whole wheat pita bread with 2 tablespoons hummus

Day8Breakfast1 slice (one-ounce) oatmeal bread

1 teaspoon canola margarine

Learn more about nutritionist and author Robyn Webb.Blueberry Blast SmoothieLunchCherry Tomato and Zucchini Salad (1/2 cup each halved cherry tomatoes and zucchini cubes, drizzled with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar)

1/2 cup fresh pineapple chunks

Lentil and Rice Salad

Day 9Breakfast1 small whole wheat waffle

1 tablespoon sugar-free maple syrup

1 ounce reduced-fat turkey sausage link

1/2 bananaLunch3 ounces lean low-sodium ham slices

Learn more about nutritionist and author Robyn Webb.Waldorf Salad1/2 toasted English muffin with 1 teaspoon canola margarineDinner1/2 cup sauted spinach

1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)Southwestern Turkey Burgers with Tomato Corn Salsa

Snacks1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam1 sugar-free, fat-free chocolate pudding

Day10Breakfast1/2 cup hot wheat cereal mixed with:

1/4 cup grated apple

2 tablespoons raisins

1 tablespoon sliced toasted almonds

1 cup fat-free milkLunch1 cup tossed salad (butter lettuce, carrots and cherry tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)

1 nectarine

Learn more about nutritionist and author Robyn Webb.TabboulehDinner4 ounces baked halibut fillet

Garlicky Broccolini

1 small (three-ounces) baked potato with 2 tablespoons reduced-fat sour cream and chopped chives

1/2 cup sugar-free, fat-free frozen chocolate yogurtSnacks1 ounce fat-free tortilla chips

1 ounce unsalted cashews

Cutting Board Salsa

Day11Breakfast1 (one-ounce) whole wheat roll

1 teaspoon canola margarine

1 cup fat-free milk

Learn more about nutritionist and author Robyn Webb.Mixed Berry SaladLunch1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing

1 (one-ounce) slice seven-grain bread

Manhattan Clam ChowderDinner1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)

1/2 cup steamed snow peas

1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)

Grilled Chicken with Tomato-Cucumber SaladSnacks1/2 cup mango chunks

1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam

Day12Breakfast1 ounce reduced-fat turkey sausage patty

1 cup fat-free milkCarrot Muffins

LunchTuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread

1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spiceDinner3 ounces grilled chicken1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing

2 small plums

Sicilian-Style Cauliflower with Whole Wheat Pasta

Snacks1/2 apple with 1 tablespoon reduced-fat peanut butter

1 ounce whole wheat pretzels

Day13BreakfastYogurt Granola Parfait: (1 cup plain non-fat yogurt, layered with 1/2 cup sliced bananas and 1/4 cup low-fat granola)Lunch1 ounce whole wheat crackers

1 cup tossed salad with watercress, sliced radishes and 2 tablespoons reduced-fat Italian dressing

3 whole wheat Fig Newton cookies

Learn more about nutritionist and author Robyn Webb.Chicken and Pasta SoupDinner1/2 cup sauted broccoli

Mango Strawberry Snow ConesLinguini with ShrimpSnacks6 ounces carrot juice

1 ounce whole wheat pita chips

Day14Breakfast1 slice (one-ounce) Canadian bacon

1 cup fat-free milk

Learn more about nutritionist and author Robyn Webb.Peach French Toast Bake

Lunch1 ounce whole wheat breadsticks

1/2 cup fresh cherriesGreek Salad with Oregano Marinated Chicken

Dinner1 small ear corn

1/2 cup sauted kale ( saut in 1 teaspoon olive oil)

1/2 cup fresh raspberries topped with 2 tablespoons sugar-free, fat-free lemon yogurtCrab Cakes

Snacks2 ounces low-fat turkey slices rolled with 1 ounce reduced-fat Swiss cheese

1/2 cup sugar-free, fat-free tapioca pudding

Day15BreakfastCheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil)

1 (one-ounce) slice pumpernickel bread

1/2 cup fresh blackberriesLunch3 whole wheat sesame breadsticks

1/2 cup sliced peaches with mint sprig

Learn more about nutritionist and author Robyn Webb.Poached Salmon with Lemon Mint TzatzikiDinner1 small toasted whole wheat bun

1 cup red leafed lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressingEdamame Veggie BurgerSnacks2 small fresh apricots

1 cup fat-free milk

Day16Breakfast1/2 cup fat-free cottage cheese sprinkled with 1/4 teaspoon cinnamon

Learn more about nutritionist and author Robyn Webb.Apple MuffinsLunch:Vegetarian Sandwich: (3 tablespoons hummus, 2 slices tomato, 1/4 cup shredded carrots, 2 thin slices cucumber, 2 slices whole wheat bread)

1/2 cup reduced-sodium, low-fat vegetable soup

1/2 cup cantaloupe cubes with lime wedgeDinner:1/2 cup roasted red potatoes

1/2 cup broiled eggplant

1/2 cup sliced papayaGrilled Pita TrianglesSnacks:1 ounce part-skim string cheeseBaked Mahi Mahi with Wine and Herbs

Day17Breakfast1/2 cup cooked oatmeal sprinkled with 1/4 teaspoon each cinnamon and nutmeg

1/2 sliced banana

1 cup fat-free milkLunch:1 cup romaine lettuce, 1 teaspoon Parmesan cheese, 1/2 cup halved cherry tomatoes tossed with 2 tablespoons non-fat Caesar dressing

1 (one-ounce) sliced whole wheat Italian bread

3 dried apricot halves

Learn more about nutritionist and author Robyn Webb.Minestrone Soup with Pasta, Beans and VegetablesDinner:Coleslaw: (1/2 cup shredded green cabbage, 1/4 cup shredded carrots, 2 tablespoons minced red onion, 1/2 teaspoon poppy seeds tossed with 2 teaspoons olive oil and 2 teaspoons apple cider vinegar)

1/2 small baked potato topped with 1 tablespoon tomato salsa

1/2 cup sugar-free, fat-free frozen peach yogurt

Crispy Chicken FingersSnack:1 ounce shelled walnuts

1 rice cake spread with 2 teaspoons sugar-free raspberry jam

Day18Breakfast1 small whole wheat muffin

1 teaspoon canola margarine

1/2 cup sugar-free, fat-free lemon yogurt topped with 1/2 cup raspberriesLunch:1/2 toasted English muffin

1 peeled and sliced kiwi

Learn more about nutritionist and author Robyn Webb.Slow-Roasted Salmon with Cucumber Dill SaladDinner:1/2 cup cooked brown rice (cook in low-sodium chicken broth)

1 all-fruit frozen juice bar

Thai Shrimp Stir-fry with Tomatoes and Basil - SlimmedSnacks:1/2 apple spread with 2 teaspoons reduced-fat peanut butter

1 ounce baked low-fat tortilla chips with 2 tablespoons salsaToday's Takeaway Tip: Kiwi is an excellent source of vitamin C (an important antioxidant that may prevent heart disease), fiber and potassium. In fact, kiwis supply more potassium than a medium banana!

Day19BreakfastOpen Faced Egg and Tomato Sandwich: (1 poached egg, 1 slice tomato, 1 slice cooked Canadian bacon or 1 {one-ounce} slice turkey)

1/2 toasted whole wheat English muffin

1/2 cup fresh poached figs (simmer figs in equal parts apple juice and water, seasoned with a cinnamon stick and clove or two until soft, serve with poaching liquid)

1 cup fat-free milkLunch:1 cup low-fat, low-sodium black bean soup topped with 1 tablespoon low-fat sour cream

4 baked tortilla chips

1/2 cup carrot sticks dipped in 1 tablespoon non-fat Ranch dressing

1/2 cup water-packed mandarin orangesDinner:1/2 cup cooked whole wheat couscous

Spinach salad: (1 cup spinach leaves, 2 slices red onion, 1/4 cup sliced mushrooms, 1 tablespoon sliced toasted almonds and 2 tablespoons non-fat Italian salad dressing)

3 sugar-free vanilla sandwich crme cookiesSnack:

Learn more about nutritionist and author Robyn Webb.Snapper with Roasted Grape Tomatoes, Garlic, and Basilwith 1 ounce whole wheat crackers1 cup plain non-fat yogurt mixed with 2 teaspoons sugar-free strawberry jamToday's Takeaway Tip: While watching your quantity of fat is important, it is equally important to look at the quality. The avocados in the Chunky Guacamole are an excellent source of monounsaturated fat, the type that is good for your cholesterol. Moreover, the avocado is a source of lutein, a phytochemical that seems to help prevent age-related macular degeneration. This may be important for people with diabetes who may have eye problems associated with the disease.

Day20Breakfast1 ounce Shredded Wheat Cereal

1 ounce cooked turkey bacon

1/2 cup blueberries

1/2 cup fat-free milkLunch:1 small whole grain roll with 1 teaspoon canola oil margarine

1/2 cup (no sugar added) applesauce with 1/4 teaspoon ground ginger, served warm

Learn more about nutritionist and author Robyn Webb.Chopped Nicoise SaladDinner:1/2 cup whole wheat fusilli pasta

1/2 cup sauted broccolini topped with 1 tablespoon toasted pine nuts

1/2 peach sprinkled with 2 teaspoons unsweetened toasted coconut

Chicken Cacciatore

Snacks:1 ounce whole wheat pretzels dipped in Dijon mustard

Hot Chocolate