These no-fail options will help you eat healthy all week.
Log a workout Add a meal View workout slideshow See what to eat 5 yummy breakfasts (choose one each day)
4 egg whites scrambled with chopped mushrooms, tomatoes, spinach and 1 tbsp. Parmesan cheese or shredded mozzarella, plus 1 slice whole-grain bread with a pat of reduced-fat margarine
6 oz. low-fat plain yogurt with 1 cup of fruit (try strawberries or blueberries) and 1/2 cup low-fat granola
1 cup of oatmeal (home-cooked is best, but instant is OK too, says Latt Wiatt) with 2 tsp. peanut or almond butter, 1/2 sliced banana and a handful of raisins
A whole-grain English muffin with 1 1/2 oz. low-fat spreadable cheese (like The Laughing Cow wedges) and an orange or apple
3-oz. bran or whole-grain muffin with cup nonfat cottage cheese and a small apple
5 great lunch choices (choose one each day)
Thai Beef Noodles
White Bean Tuna Salad
Chicken and Grapefruit Salad with 2 tbsp. low-fat poppy seed dressing
Half sandwich and salad: 4 oz. lean ham with 1 oz. light Swiss cheese on 1 slice of rye or whole-grain bread with mustard, lettuce and tomato, plus 2 cups mixed greens with 1/2 cup diced pineapple and 2 tbsp. low-fat vinaigrette
Turkey wrap on a medium whole-wheat tortilla with 4 oz. turkey, tomato, cucumber, mustard and 1/4 cup sliced avocado
5 satisfying dinners (choose one each day)
You can also have 1 cup of a broth-based veggie soup in addition to any of these dinners.

5 oz. grilled or broiled salmon, halibut or sea bass with 2 tbsp. cocktail sauce or light lemonnaise, 1/2 cup whole-wheat couscous and 1 cup steamed broccoli
Simple Stir-Fry
4 oz. chicken breast with apricot sauce (apricot jam, soy sauce and Dijon mustard) with 1/2 cup wild rice and 1 cup string beans
4 oz. sirloin steak with 2 tbsp. steak sauce, 1/2 baked potato and 1 cup steamed spinach
4 oz. baked turkey breast with 2 tbsp. cranberry chutney, 1/2 small yam and 1 cup steamed broccoli
Go-to snacks (choose two each day)
1 small banana with 2 tsp. peanut butter
Low-fat pudding cup with 1 tsp. nonfat whipped topping
1/2 cup sorbet
1 oz. pretzels and 1 tbsp. Dijon mustard
4 tbsp. hummus with carrot, zucchini or celery sticks
10 almonds, cashews or walnuts