Slim Down (a lot) for Summer

The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.

Breakfast

15 Pounds to Lose

Ham-and-egg sandwich: Inside 1 split, toasted English muffin, layer 2 thin extra-lean ham slices (1 ounce) and 1 egg, fried or scrambled (in nonstick skillet coated with butter-flavor cooking spray).

4 ounces calcium-fortified orange or grapefruit juice

10 Pounds to Lose

1/2 grapefruit sprinkled with 1 teaspoon sugar

5 Pounds to Lose

1 pear

Lunch

15 Pounds to Lose

1 whole-wheat pita stuffed with 1/4 cup hummus, 3 slices tomato, 1 slice red onion and salad greens

1/2 cup calcium-fortified low-fat cottage cheese

1 apple

10 Pounds to Lose

4 vanilla wafers

5 Pounds to Lose

3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)

Dinner

15 Pounds to Lose

Honey-mustard chicken: 6 ounces roasted skinless chicken breast, sliced; drizzled with a mixture of 1 teaspoon Dijon mustard, 1 teaspoon honey and 1 teaspoon balsamic vinegar.

Toss 1 small tomato, diced; 1/2 cucumber, diced; 1/4 cup chopped onion; and 1/4 cup crumbled feta cheese. Sprinkle with 1/4 cup croutons and red wine vinegar.

10 Pounds to Lose

1 small (1 ounce) whole-grain roll

5 Pounds to Lose

1 small (1 ounce) whole-grain roll

1/2 cup canned pineapple, packed in juice