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

2 frozen low-fat waffles, toasted and topped with 1 1/2 tablespoons reduced-calorie pancake syrup and 1/3 cup sliced strawberries

1 cup fat-free milk

10 Pounds to Lose

1 tablespoon reduced-calorie syrup

1/4 cup blueberries

5 Pounds to Lose

1 tablespoon reduced-calorie syrup

2 slices crisp bacon

Lunch

15 Pounds to Lose

Chicken salad with pears: Dice 4 ounces cooked skinless chicken breast. Combine 1/4 small pear, diced; 1/4 cup sliced celery; 1 tablespoon plain fat-free yogurt; 1 teaspoon light mayonnaise; 1 teaspoon honey mustard; and 1/8 teaspoon ground ginger. Toss with chicken. Serve on salad greens.

5 reduced-fat Triscuits

5 ounces calcium-fortified orange juice mixed with seltzer

10 Pounds to Lose

2 cups raw vegetables

2 tablespoons reduced-fat dressing (50 calories per 2-tablespoon serving)

5 Pounds to Lose

1/3 cantaloupe, filled with 1/2 cup calcium-fortified low-fat cottage cheese

Dinner

15 Pounds to Lose

4 ounces broiled or grilled flank steak

Pasta-and-vegetable salad: Combine 2/3 cup cooked ziti; 1 small tomato, diced; 2/3 cup diced zucchini; 2 green onions, sliced; 2 teaspoons lemon juice; 1 teaspoon olive oil; salt and pepper to taste.

10 Pounds to Lose

1 1/4 cups mixed berries

5 Pounds to Lose

6 large shrimp with 1 1/2 tablespoons cocktail sauce

2/3 cup mixed berries