A NUTRITIOUS, PORTION-CONTROLLED PLAN TO HELP YOU SLIM DOWN STEADILY * For more info, consult the Nutrisystem website, nutrisystem. com.

Breakfast

2 frozen Homestyle Pancakes*, topped with fresh fruit and sugar-free syrup; poached egg; cup of coffee or tea

Powering up the day with healthy, low-glycemic carbs will give you lasting energy and fullness.

Honey Wheat Bagel* topped with 1 tbsp. fat-free cream cheese; 1 medium orange or 1 medium grapefruit

Lunch

Frozen Spinach and Cheese Pretzel Melt*; small spinach salad with sugar snap peas, hearts of palm, 1 tbsp. reduced-fat dressing

A protein-rich, preportioned lunch with extra veggies supplies the satiety with staying power.

Frozen Steak & Cheese Melt*; ¾ cup each bell pepper chunks and celery or carrot sticks with 2 tbsp. fat-free ranch dressing

Dinner

Roasted Turkey Medallions* with mashed potatoes and gravy; side of steamed broccoli or green beans

A high-protein, high-fiber dinner will keep your blood sugar stable and reduce cravings.

Chicken and Bacon Ranch Pizza*; side of steamed zucchini; small salad with chopped tomatoes, 1 tbsp. reduced-fat dressing

Snack

A.M.: 1 small apple, 1 tbsp. peanut butter or almond butter P.M.: 1 cup nonfat yogurt with blueberries

Snacks with high-quality proteins will keep you alert, energized and satisfied for longer.

A.M.: 1 stick low-fat string cheese, carrot sticks P.M.: White Cheddar Popcorn*, 1 cup unsweetened green tea