The mix and match meal plan

Yes, diet is a four-letter word - one that often implies denial and discomfort. Eating healthy, however, is a totally different story. Sure, you still have to count some calories and give up most junk food, but we make the process as easy as, well, low-fat strawberry pie in this mix 'n' match meal planner. Just eat the appropriate number of meals, mini meals and snacks to reach your target calorie level each day.

If you don't lose one-half to 1 1/2 pounds a week with this plan, you may have overestimated your calorie needs. In that case, simply add more exercise to your routine or cut back to a lower calorie level.

meals average about 400 calories each, with about 25 grams of muscle-supporting protein; 60 grams of energy-yielding carbohydrate from a mix of complex carbs, fruits and vegetables; and only about 7 grams of dietary fat.
mini meals are slightly smaller, with about 300 calories, 19 grams of protein, 45 grams of carbohydrate and 5 grams of fat.
snacks provide about 200 calories each, with about 12 grams of protein, 32 grams of carbohydrate and less than 3 grams of fat.

meals
about 400 calories each

1 whole egg, scrambled with 4 egg whites
1 1/2 oz. (dry weight) prepared cream of wheat, topped with 1 Tbsp. molasses
1/2 banana
Totals: 390 calories, 24 g protein, 60 g carbohydrate, 6 g fat

2 oz. deli roast beef
2 slices fat-free cheese
1 small whole-grain roll
1 tsp. mustard
1 cup mixed fruit
Totals: 376 calories, 25 g protein, 60 g carbohydrate, 4 g fat

3 oz. round steak, cut in strips, grilled, topped with 2 tsp. lite teriyaki glaze
1 cup brown rice, cooked
1 cup broccoli florets, steamed
Totals: 402 calories, 28 g protein, 59 g carbohydrate, 6 g fat

3 oz. swordfish, grilled
6 oz. baked potato
1 small tomato, cut in wedges
1 small cucumber, cut in wedges
1 Tbsp. creamy low-cal dressing
Totals: 387 calories, 22 g protein, 59 g carbohydrate, 7 g fat

mini meals
about 300 calories each

1/2 cup (dry weight) oats, prepared with 12 oz. low-fat milk
Totals: 293 calories, 17 g protein, 45 g carbohydrate, 5 g fat

Low-Fat Spaghetti Pie (1 serving or 1/4 pie, see related recipe)
Totals: 315 calories, 21 g protein, 51 g carbohydrate, 3 g fat

2 1/2 oz. chicken breast, grilled
1 pita pocket
1 Tbsp. low-fat mayonnaise
lettuce leaf
3/4 cup strawberries
Totals: 305 calories, 19 g protein, 46 g carbohydrate, 5 g fat

Mix together:
2 cups shredded spinach
1 small tomato, chopped
1/2 cup bell pepper, cut in strips
1 whole boiled egg, sliced
2 boiled egg whites, sliced
1/2 cup cooked pasta
3 Tbsp. fat-free Italian dressing
Totals: 301 calories, 18 g protein, 46 g carbohydrate, 5 g fat

snacks
about 200 calories each

4 rice cakes
2 slices fat-free cheese
Totals: 180 calories, 13 g protein, 32 g carbohydrate, 0 g fat

2 pieces multi-grain toast
2 Tbsp. fat-free cream cheese
Totals: 190 calories, 10 g protein, 33 g carbohydrate, 2 g fat

Roll together:
1 9-inch wheat tortilla
1 1/2 oz. chicken breast, cooked and chopped
1 Tbsp. fat-free mayonnaise
chopped lettuce, tomato
Totals: 204 calories, 12 g protein, 30 g carbohydrate, 4 g fat

1/2 cup (dry weight) oatmeal, prepared with water
2 Tbsp. whey protein
1/2 cup blueberries
Totals: 215 calories, 13 g protein, 34 g carbohydrate, 3 g fat