Day One
Breakfast
Fiesta Omelet: An omelet, made with one whole egg plus two egg whites, stuffed with vegetables. Try spinach, onions, tomato, or zucchini sautéed in 1 teaspoon olive oil. (See Joy's Summer Slim-Down recipes for Fiesta Omelet.) Cook omelet in a nonstick pan or coat a regular pan with cooking spray. Serve with one slice of whole wheat bread (any brand that provides two grams fiber and no more than 90 calories per slice). Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Soup and salad: One bowl of minestrone, black bean, or lentil soup (about 2 cups or 300 calories of any prepared brand with nutritional information, i.e. Healthy Choice or Campbell’s Healthy Request). Eat with a mini whole wheat pita (any brand that has 70 calories, or 1/2 regular whole wheat pita), and a green salad tossed with 2 tablespoons of low-fat dressing (or 1 tablespoon balsamic vinegar and a small dash of olive oil).

Afternoon snack
One skim milk cappuccino or latte (optional teaspoon sugar or Splenda) and one orange.

Dinner
Sweet Wild Salmon: Mix together 1 tablespoon low-sodium soy sauce and 1 tablespoon honey. Drizzle over a six-ounce wild salmon fillet and broil for 10 to 15 minutes — basting every few minutes. Serve over a large mound of baby arugula leaves — and with 1 cup steamed broccoli.

Day Two
Breakfast
Cereal with fruit: 1 cup high fiber cereal with five or more grams fiber and less than 150 calories (Kashi Go Lean, Nature’s Path Flax Plus, Barbara’s Grain Shop, Barbara’s Cinnamon-Flavored Puffins, Fiber One, Mighty Bites, Total, Wheaties, or Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and 1/2 banana (sliced) or 1/2 cup berries. Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Mediterranean Pita: Spread a medium whole wheat pita (150 calories) with 1/3 cup humus, then stuff it with shredded lettuce, tomato slices, and a few sliced black olives. Plus, six-ounce container of non-fat flavored yogurt (any brand 100 calories or less, i.e., Dannon Light-n-Fit or Breyers Light).

Afternoon snack
1 ounce raw almonds (about 20).

Dinner
Steak & veggies: Green tossed salad with plain balsamic vinegar (or 2 tablespoons low-calorie dressing). One 6-ounce filet mignon or sirloin (trimmed of fat, with optional 2 tablespoons ketchup or steak sauce); 1 cup steamed vegetables (cauliflower, spinach, zucchini or peppers).

Day Three
Breakfast
Strawberry Yogurt Parfait: Mix a cup of non-fat vanilla-flavored yogurt, 1 cup of chopped fresh strawberries, and 1/4 cup low-fat granola. (See Joy's Summer Slim-Down recipes for Strawberry Yogurt Parfait.) Serve with a side plate of 20 raw almonds or 10 walnuts. Optional cup of coffee or tea (plain or with skim milk, no sugar).

Lunch
Turkey and cheese sandwich: Toast two pieces of reduced-calorie whole wheat bread (no more than 60 calories per slice, or prepare an open-faced sandwich on one slice regular whole wheat toast). Layer one slice of bread with 1 teaspoon reduced-fat mayonnaise, unlimited spicy mustard, two ounces smoked turkey (or lean ham) and one slice of low-fat cheese. Top with a thick slice of tomato, onion and the remaining slice of bread. Handful of baby carrots.

Afternoon snack
One apple plus one slice low-fat cheese (Kraft-free, Laughing Cow Light triangle, or Polly-O part-skim string cheese).

Dinner
Grilled chicken with Baked Sweet Potato Fries sprinkled with Cinnamon: One 6-ounce skinless chicken breast — baked, broiled or grilled — with sweet potato fries or a half of a plain sweet potato and 1 cup steamed spinach. (See Joy's Summer Slim-Down recipes for Baked Sweet Potato Fries sprinkled with Cinnamon.)

Day Four
Breakfast
PBJ English muffin: Toast whole grain English muffin; spread each slice with one teaspoon peanut butter and one teaspoon low-sugar jam. End with a whole pink grapefruit (or cup of berries). Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Bauer’s Power Salad: Unlimited lettuce and raw vegetables (tomatoes, carrots, cucumbers, peppers, mushrooms, etc.) mixed with 2 to 4 tablespoons of low-fat dressing (or unlimited balsamic vinegar and 1 to 2 teaspoons olive oil) and topped with one of the following: One four-ounce grilled wild salmon; one six-ounce grilled chicken breast, turkey breast, tofu, or ham; Plus, the option to add small scoop (1/2 cup) of either chick peas, black beans, low-fat cheese.

Afternoon snack
Any granola bar less than 200 calories (Nature Valley, Lara, or Pria)

Dinner
Chinese take-out: Order steamed seafood, tofu or chicken and vegetable entrée (like steamed chicken and broccoli) — request garlic or ginger sauce on the side — also order small container steamed brown rice. Pile your plate with steamed entrée and flavor with 1 tablespoon sauce and unlimited low-sodium soy sauce on your dish. Eat with 1/2 cup brown rice.

Day Five
Breakfast
Toasted whole grain English muffin and turkey bacon: One whole grain English muffin topped with 1 tablespoon of light cream cheese, or soft-tub, trans-fat-free margarine spread with a side plate 3 slices of reduced-fat turkey bacon (Applegate Farms, Louis Rich, Jennie-O, etc.). Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Cottage cheese with fresh fruit salad: 1 cup fresh fruit salad (any preferred fruit) topped with 1 cup 1 percent reduced-fat cottage cheese (or 1 cup non-fat, plain or flavored yogurt) topped with 2 tablespoons wheat germ.

Afternoon snack
Part-skim string cheese and 10 almonds.

Dinner
Extra-Lean Turkey Chili: Start with tossed vegetable salad with fresh lemon or plain balsamic vinegar; plus, 2 cups of Extra-Lean Turkey Chili or any prepared turkey or vegetarian chili. (See Joy's Summer Slim-Down recipes for Extra-Lean Turkey Chili.)

Day Six
Breakfast
Cottage cheese with fruit and almonds: 1 cup 1 percent low-fat cottage cheese (or nonfat flavored yogurt) mixed with 1/2 sliced banana, 1/2 cup chopped strawberries and 1 tablespoon slivered almonds. Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Spinach and cheese omelet with salad: Whip 1 whole egg with two to three egg whites and pour on heated pan coated with nonstick cooking spray; add unlimited raw or cooked spinach and 1 ounce reduced fat or fat-free cheese; enjoy with a mixed green salad tossed with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon (or 2 to 4 tablespoons of low-calorie dressing).

Afternoon snack
Sliced apple with 1 level tablespoon peanut butter.

Dinner
Pork tenderloin with cauliflower: One 5-ounce pork tenderloin; 1 or more cups of cooked cauliflower or Brussels sprouts.

Day Seven
Breakfast
Oatmeal with chopped apple: 1/2 cup dry oatmeal made with 1 cup skim milk (microwave for 1-1/2 to 2 minutes); mix oatmeal with 1 chopped apple and microwave for additional 30 seconds. Sprinkle with optional cinnamon plus 1 teaspoon brown sugar, white sugar or honey (or use artificial sweetener). Optional cup of coffee or tea (plain or with skim milk, but no sugar).

Lunch
Yogurt with fruit and nuts: 1 cup non-fat vanilla yogurt mixed with 1/2 chopped apple (or pear), 1/2 banana and 1/2 cup berries (other preferred fruit may be substituted); plus 2 tablespoons wheat germ, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.

Afternoon snack
Fruit smoothie. In a blender, mix 1 cup skim milk, 1 cup frozen strawberries, and 1/2 frozen banana.

Dinner
Turkey burger with greens: one 5-ounce turkey burger (or veggie burger) on half bun topped with sliced tomato and onion; served with unlimited leafy greens tossed in 2 to 4 tablespoons low-calorie vinaigrette (or 1 teaspoon olive oil and unlimited balsamic vinegar).

For more information on healthy eating, visit Joy Bauer’s Web site at www.joybauernutrition.com.

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