Now you're ready to begin. So set your goals. Set aside the time. Set the alarm. And go. You're going to love the new you.

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 3/4 oz. multi-grain cereal

• 1/2 sliced banana or 3/4 cup sliced strawberries

• 1/2 cup nonfat milk

Mid-Morning Snack

• 12 oz. water

• 1/2 bagel

• 1 tbs. nonfat cream cheese

• 12 oz. water 1/2 hour before lunch

• Lunch

• 1 medium baked potato with topping: blend 1/2 cup plain nonfat yogurt, 2 oz. tofu, 1 tsp. Dijon mustard and spices; sprinkle w/ chives

• 1/2 cup broccoli or zucchini salsa

• 1 medium orange

Afternoon snack

• 3 graham crackers (2 1/2' squares)

• 1 medium apple

• 1/2 cup nonfat milk

• 12 oz. water 1/2 hour before dinner

Dinner

• 6 oz. broiled trout

• spinach salad: 1 cup spinach, 1/2 cup

• mixed raw vegetables, 1 hard boiled egg

• 1 tbs. nonfat dressing

• 1/2 cup cooked brown rice

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 1/2 cup oatmeal

• 1/2 tbs. raisins

• 1/2 cup nonfat milk

• 1 medium apple

Mid-Morning Snack

• 12 oz. water

• 1/2 cup nonfat yogurt

• 12 oz. water 1/2 hour before lunch

Lunch

• 6 oz. tuna on a bed of lettuce with tomato slices and 1/4 avocado 1 tbs. nonfat mayonnaise

• 1 oz. pretzels

• 5 baby carrots

• 1 cup low fat chocolate pudding

Afternoon Snack

• 12 oz. water

• 2 cups air popped popcorn with nonfat seasoning

• 12 oz. water 1/2 hour before dinner

Dinner

• 1/2 cup cooked pasta with 1/3 cup nonfat tomato sauce and 2 oz. ground turkey

• 1/2 cup zucchini and summer squash small green salad: 1/2 cup lettuce and 1/4 cup mixed vegetables

• 1 tbs. nonfat dressing

• 1/2 cup sliced peaches; sprinkle with cinnamon and 2 tsp. almonds

Breakfast

• 2 lite pancakes (4' diameter); use non-stick pan; top with 1/2 cup peaches or 1/2 banana

• 1 tbs. reduced calorie syrup

• 1/2 cup low fat maple yogurt

• 1/2 cup nonfat milk

Mid-Morning Snack

• 12 oz. water

• 1/2 cup low fat cottage cheese

• 1/2 cup pineapple chunks

• 12 oz. water 1/2 hour before lunch

Lunch

• 1 cup vegetable soup

• 2 oz. Monterey jack cheese

• 6 saltine crackers

• 1 cup nonfat yogurt

• 3/4 cup sliced strawberries

Mid-Afternoon Snack

• 12 oz. water

• 1/2 cup applesauce, 1/4 tsp. cinnamon, 1 tsp. sliced almonds

• 12 oz. water 1/2 hour before dinner

Dinner

• 3 oz. baked chicken (no skin)

• 1 cup cooked spinach with garlic and olive oil

• 1/2 cup cooked brown rice

• 2 small red plums

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 1 slice of wheat toast; top with 1/2 cup nonfat cottage cheese and 1/2 sliced apple; sprinkle with 1 tsp. cinnamon

Mid-Morning Snack

• 12 oz. water

• 1 cup nonfat flavored yogurt

• 1/2 medium papaya

• 12 oz. water 1/2 hour before lunch

Lunch

• 3/4 cup black bean soup; top with 2 oz. baked chicken (no skin), 1 oz. reduced calorie cheese and 1/4 avocado

• small green salad: 1 cup lettuce and mixed vegetables

• 1 tbs. nonfat dressing

Afternoon Snack

• 12 oz. water

• 3 graham crackers (2 1/2" squares)

• 2 tsp. peanut butter

• 12 oz. water 1/2 hour before dinner

Dinner

• vegetable stir fry: 1 cup assorted vegetables, 2 oz. firm tofu, 1 tbs. low sodium soy sauce; non-stick cooking spray

• 1/2 cup cooked brown rice

• 1 cup nonfat milk

• 1 oz. dried dates

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 1 1/2 oz. low fat granola

• 1 cup nonfat milk

• 1/2 medium banana

• 1 tsp. almonds

Mid-Morning Snack

• 12 oz. water

• 1 cup flavored nonfat yogurt

• 1 tbs. mixed dried fruit

Lunch

• chef's salad: 1 cup lettuce, 1/2 cup mixed vegetables, 1 oz. turkey, 1 oz. reduced calorie cheese, 1/4 avocado, 1 hard boiled egg white (grated)

• 1 tbs. nonfat dressing

• 2 breadsticks

• 12 oz. water 1/2 hour before dinner

Afternoon Snack

• 12 oz. water

• 1 cup cantaloupe/honeydew chunks

• 1/2 cup nonfat cottage cheese

• 12 oz. water 1/2 hour before dinner

Dinner

• eggplant parmigiana: 1 cup cooked pasta, 1 cup sliced eggplant, 1/2 cup sfat-free tomato sauce, 1 oz. reduced calorie mozzarella, 1 tbs. parmesan

• 1/2 cup broccoli with 1 tsp. crushed garlic

• 12 oz. water 1/2 hour before breakfast

Breakfast

• apple cinnamon crepe: 1 wheat tortilla, 1/3 cup nonfat ricotta cheese, 1 apple(sliced), 1 tsp. cinnamon, 1/2 tsp. vanilla 1 tbs. dried cranberries extract; heat in skillet over low flame

Mid-Morning Snack

12 oz. water

• 1 cup flavored nonfat yogurt

• 1 tbs. dried cranberries

• 12 oz. water 1/2 hour before lunch

Lunch

• 1/2 large pita pocket stuffed with 1/4 cup mashed garbanzo beans and cumin, 1/8 avocado, lettuce, tomato, red onion 1 tsp. and cucumber slices

• 1 orange

Afternoon Snack

• 12 oz. water

• 1/2 cup nonfat cottage cheese

• 1 tsp. Dijon mustard

• 1 tbs. green onions

• celery sticks

• 12 oz. water 1/2 hour before dinner

Dinner

• 5 oz. broiled salmon

• 1/2 cup asparagus sprinkled with olive oil

• 1/3 cup cooked brown rice

• 1/2 cup low fat vanilla pudding

• 3/4 cup raspberries

• 12 oz. water 1/2 hour before breakfast

Breakfast

• omelet: 3 egg whites, 1 cup mixed zucchini, green peppers, onions, and tomatoes, 2 oz. reduced calorie cheese, salsa

• 1 slice whole wheat toast

• 1 tsp. margarine (nonhydrogenated)

Mid-Morning Snack

• 12 oz. water

• 1 cup flavored nonfat yogurt

• 1 tangerine

• 12 oz. water 1/2 hour before lunch

Lunch

• 2 oz. cooked lentils

• 1/3 cup couscous

• 2 oz. firm tofu

• 1 tbs. curry sauce

• small green salad: 1 cup lettuce and assorted vegetables

• 1 tbs. olive oil Italian dressing

Afternoon Snack

• 12 oz. water

• 1/2 cup pineapple chunks

Dinner

• Pasta Primavera: 3/4 cup cooked pasta, 2 oz. baked chicken (no skin), 1/4 cup nonfat milk,1 cup mixed carrots, zucchini, yellow squash, onion, broccoli, and spices

• 1/2 oz. pine nuts

• 1 tbs. parmesan cheese

• 1 cup nonfat vanilla yogurt

• 3/4 cup raspberries