A NUTRITIOUS, LOW-CALORIE PLAN TO HELP YOU SLIM DOWN COMFORTABLY

Breakfast

1 cup oatmeal with 2 tbsp. partskim ricotta, 2 tbsp. dried figs, 1 tbsp. chopped walnuts Consuming oats daily for 12 weeks reduces body weight and abdominal fat, research has found. Smoothie: Blend 1 cup plain Greek yogurt, ½ cup almond milk, ½ cup oats, ½ cup raspberries, ½ cup frozen peaches, ½ tsp. almond extract

Lunch

Bowl of lentil soup; spinach salad with ¼ cup mushrooms, 1 tbsp. walnuts, vinaigrette Having a veggie-based soup for lunch will fill you up and help you stay hydrated and energized. Bowl of great northern bean soup; 1 cup quinoa salad with roasted beets, pomegranate seeds, chopped kale, 1 tbsp. vinaigrette

Dinner

Gourmet omelet: 2 eggs, milk, brie, tomatoes, onion, chives, olive oil; whole-grain toast A nutritious dinner with protein, veggies and whole grains will keep your metabolism revved. Chicken-broccoli stir-fry: 3 oz. chicken breast, onion, red pepper, broccoli, ginger, sautéed in grapeseed oil, served on brown rice

Snack

A. M.: Apple, 1 tbsp. almond butter P. M.: Vegetable juice, cheese stick Combining protein, fat and produce curbs between- meal hunger and maintains energy. A. M.: 1 cup frozen cherries, ½ cup Greek yogurt P. M.: 1 cup roasted kale chips, a handful of pistachios (about 10)