Protein-rich snacks Dinner CHOOSE FIVE PER DAY

OPTION 1 1 100-calorie packet Better Oats oatmeal, made with water and 1 Tbs. pea protein powder OPTION 2 1 protein-rich snack bar with 150 calories or less, such as Simply Protein brand

OPTION 3 1 Bumble Bee Sensations Lemon &

Pepper Tuna with Crackers 1 kiwi fruit OPTION 4 100-calorie pack roasted edamame, such as Seapoint Farms brand OPTION 5 100-calorie Greek yogurt or cottage

cheese cup 1 snack pack

baby carrots OPTION 6 2 mini Babybel

Light rounds 1 high-fiber crispbread, such as Wasa brand

OPTION 7 1 roasted drum

stick (no skin) 1 apricot or

plum OPTION 8 1 Medifast meal replacement, any variety, such as mashed potatoes, mac & cheese or ziti marinara (about $20 for 7 servings at Medifast 1.com)

CHOOSE ONE DAILY

OPTION 1 5 oz.-7 oz. lean steak,

Worcestershire sauce 1 1/2 cups mushrooms

sautéed in 1 Tbs. olive oil 1 1/2 cups green beans and 2 Tbs. sliced almonds sautéed in 1 1/2 tsp. olive oil OPTION 2 5 oz.-7 oz. homemade turkey meatballs and 1/2 cup marinara over 1 1/2 cups steamed spaghetti squash with 2 Tbs. Parmesan Side salad,

1 Tbs. olive oil OPTION 3 Skinny Fajitas: Grill 6 oz. lean beef or chicken breast. In sauté pan, cook 3 cups mixed peppers and onions in 1 Tbs. olive oil until tender. Slice chicken or steak, add to pan with peppers and onions until heated through. Top with 4 Tbs. guacamole and fresh salsa OPTION 4 Create Your Own Meal: 5 oz.-7 oz. any lean protein with 3 cups nonstarchy vegetables prepared with 2 Tbs. oil or 4 Tbs. nuts, vinaigrette, guacamole or cheese and all the herbs, spices and ultra-low-calextras (vinegar, mustard, lemon juice) you like