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

Smoothie: In blender, combine 4 ounces fat-free milk, 4 ounces plain fat-free yogurt, 1/2 cup blueberries, 1/2 banana, 1 teaspoon honey and 4 ice cubes.

1/2 English muffin, toasted

10 Pounds to Lose

1/2 English muffin, toasted

5 Pounds to Lose

1/2 English muffin, toasted

2 teaspoons jam (spread on muffin halves)

Lunch

15 Pounds to Lose

3 cups baby spinach leaves topped with 1 cup canned three-bean salad (70 calories per 1/2 cup) and 1/4 cup crumbled feta cheese

1 whole-wheat pita bread

1/2 mango

10 Pounds to Lose

1/2 mango

5 Pounds to Lose

1/2 mango

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

Dinner

15 Pounds to Lose

Scallops with asparagus: Coat nonstick skillet with 1 teaspoon olive oil. Stir-fry 8 ounces sea scallops until opaque. Remove from pan. Add 5 ounces asparagus, cut into 1-inch pieces; 2 tablespoons orange juice; and 1 teaspoon light soy sauce. Cover and cook over low heat until asparagus are tender-crisp. Return scallops to pan and stir in 1/2 cup orange segments. Heat through. Serve over 3/4 cup cooked rice.

10 Pounds to Lose

4 vanilla wafers

5 Pounds to Lose

4 ounces low-fat rice pudding topped with 3 strawberries, sliced