3 egg whites and 1 whole egg* scrambled with 2 oz lox and 1/4 cup chopped onion
1 whole wheat English muffin
1 cup blackberries (on the side)
*The protein in eggs can help build muscle, plus eggs contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch.
Total: 389 calories
5.3 oz nonfat Greek yogurt
20 shelled pistachios*
1 tsp agave or honey
*Eating nuts twice a week may help stave off weight gain, says a study in the journal Obesity. And pistachios have less fat than most other nuts.
Total: 180 calories
4 oz lean ground turkey cooked with taco seasoning
1/4 cup black beans
2 Tbsp salsa
1 1/2 cups chopped romaine lettuce*
1/4 cup chopped yellow peppers
1/4 cup chopped tomatoes
2 Tbsp guacamole
*Romaine is rich in nutrients--and water! Water can help fill you up and may reduce the overall number of calories you consume.
Total: 344 calories
1/2 head endive
1/4 cup hummus*
*Chickpeas, the main ingredient in hummus, are high in fiber, which can help stabilize blood sugar.
Total: 170 calories
4 oz roasted pork tenderloin
12 spears roasted asparagus, brushed with 2 tsp olive oil
1/2 baked sweet potato
1 small baked apple for dessert (core apple, pour 1 tsp lemon juice on top, sprinkle with 1/2 tsp cinnamon, then bake at 350°F for 15 minutes)
Total: 417 calories
Add: 4 oz red wine (100 calories)
Subtract: The nuts and honey from your Greek yogurt snack (100 calories). If you don't like plain yogurt, sprinkle on some cinnamon.
Daily total: 1,500 calories
Note: For optimal weight management, combine this nutrient-dense meal plan with exercise.