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 split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.

1/2 mango, cut into chunks

10 Pounds to Lose

1/2 cup blueberries (mix with mango chunks)

5 Pounds to Lose

6 ounces light yogurt (mix with mango chunks)

Lunch

15 Pounds to Lose

Spread 1 tablespoon light mayonnaise on 2 slices whole-wheat bread. Between bread, layer 4 ounces turkey breast or extra-lean ham, thinly sliced; 2 tomato slices; lettuce; salt and pepper to taste.

1 cup fat-free milk or 6 ounces calcium-fortified orange juice

10 Pounds to Lose

8 baby carrots

2 tablespoons hummus (for dipping)

5 Pounds to Lose

8 baby carrots

2 tablespoons hummus (for dipping)

20 grapes

Dinner

15 Pounds to Lose

Grill or broil one hamburger (made from 5 ounces extra-lean ground beef). Arrange on bun with lettuce; tomato and onion slices; and 1 tablespoon ketchup.

Cut 1 zucchini into 1/4-inch slices; coat with cooking spray, sprinkle with dried oregano, salt and pepper. Grill or broil until golden, turning once.

10 Pounds to Lose

1 medium ear of corn

5 Pounds to Lose

1 medium ear of corn

1 dill pickle

1 large nectarine