The Snack-All-Day Diet Plan

No one wants to slave over a hot stove in the summer — especially on weekends, when a far more playful agenda kicks in. Our easy, minimal-cooking plan allows you to load up on extended-daylight fun and plenty of goodies from your farmers' market or garden — without overloading on calories (the plan has about 1400 per day).

As a Web exclusive, we've included a bonus weekend plan so you can indulge (a little!) without sabotaging your success. The menus for Saturday and Sunday include fewer snacks to make way for a treat, whether it's a fast-food fix or glass of wine with dinner. Feel free to swap snack for snack during the week; on weekends, only the snacks that don't constitute breakfast, lunch, or dinner are interchangeable. Follow the plan for a month and you could lose up to eight pounds. Now, that's our idea of a treat.

Every day you can eat six snacks (about 180 calories each) and dinner (about 300 calories). Feel free to trade a snack for a snack. Dinners may be swapped with other dinners or (in an emergency) with two snacks.

Download Your 7-Day Food Plan

Note: This download is available as an Adobe Acrobat document (.pdf). Click here to get Acrobat Reader — free!

Recipes for Your 7-Day Food Plan

Monday and Wednesday: Honeydew & Lime Soup

Monday: Seared Scallops

Tuesday: Jerk-Seasoned Pork Loin Cutlets

Wednesday: Chipotle-Rubbed Shrimp Salad

Thursday: Southwest Chicken Wraps

Friday: Curried Chicken Salad

Saturday: Peppered Rosemary Beef Kebabs with Mushrooms

Sunday: Grilled Chicken Cutlets Parmigiana

Freebies: Eat All You Want

Enjoy unlimited amounts of these veggies — raw, steamed, or grilled (but without fat). They'll fill you up without breaking the calorie bank.

• Asparagus

• Broccoli

• Cabbage

• Cauliflower

• Celery

• Cucumber

• Eggplant

• Endive

• Green beans

• Leafy greens

• Mushrooms

• Onions

• Peppers

• Radishes

• Snow peas

• Summer squash

• Tomatoes

• Zucchini