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

1/2 cantaloupe topped with 3/4 cup calcium-fortified low-fat cottage cheese

1 slice toasted whole-wheat bread spread with 1 teaspoon jam

10 Pounds to Lose

2 tablespoons raisins (add to cottage cheese and cantaloupe)

5 Pounds to Lose

1 slice toasted whole-wheat bread spread with 1 teaspoon butter

Lunch

15 Pounds to Lose

Warm egg sandwich: In 1 teaspoon oil, cook 1/2 cup chopped onion until golden. Toss with 1 hard-cooked egg, mashed; 1/4 cup shredded carrot; and salt and pepper to taste. Spoon mixture into 1 whole-wheat pita; stuff with baby spinach leaves.

6 ounces light yogurt topped with 1 kiwifruit, sliced

10 Pounds to Lose

1 cup gazpacho or other vegetable soup (about 70 calories)

5 Pounds to Lose

1 cup gazpacho or other vegetable soup (about 70 calories)

1 frozen fruit-juice bar

Dinner

15 Pounds to Lose

Shrimp with pasta: Coat nonstick skillet with 1 teaspoon olive oil. Cook 1/2 cup chopped onion and 1 minced garlic clove for 3 minutes. Add 4 ounces large shrimp, cleaned and deveined; 1/2 cup chopped tomatoes; 1 tablespoon balsamic vinegar; 1/8 teaspoon crushed red pepper flakes; and salt to taste. Cover, simmer 3 minutes or until shrimp are opaque. Serve over 1 cup cooked spaghetti.

1 1/2 cups steamed broccoli sprinkled with 2 teaspoons Parmesan cheese

10 Pounds to Lose

1 1/4 cups melon cubes (any type)

5 Pounds to Lose

1-ounce slice Italian bread

1 cup melon cubes (any type)