Day 1 Breakfast: Strawberry Parfait: 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat granola, and 1 1/4

cup chopped strawberries (fresh or frozen and thawed) layered in a tall glass [Substitute strawberries with blueberries, raspberries, or blackberries.] 1 cup calcium- and vitamin D-fortified orange juice Snack: 1 cup 1% milk, warmed and flavored with a dash of vanilla or almond extract (or add to coffee for a low-fat latte) Lunch: Bagel Melt: Halve a 4-ounce 100% whole wheat bagel. Top one side with 3 slices tomato, 1 slice red onion, and 2 ounces reduced-fat cheese. Broil until cheese bubbles. Top with remaining bagel half. Cole Slaw: 1 cup shredded cabbage mixed with 1 tablespoon low-fat salad dressing Snack: 20 baby carrots and 1/2 medium apple, sliced, with 2 tablespoons chunky peanut butter Dinner: Broiled Halibut with Corn Salsa: Brush a 5-ounce halibut steak with juice 1/2 lemon and season with freshly ground black pepper and salt to taste. Place halibut on broiler pan 4" from heat and broil 10 minutes per inch of thickness or until fish flakes easily. Top with 1/2 cup corn salsa. 2/3 cup cooked instant brown rice mixed with 1/3 cup cooked green peas 15 asparagus spears saut? in 2 teaspoons olive oil with 1 clove garlic, minced. [Substitute asparagus with 3 cups zucchini or 2 1/4 cups eggplant cubes.] Snack: 1 cup canned mandarin oranges, drained and topped with 1 teaspoon crystallized ginger DAY 1 NUTRITIONAL INFO: 1,787 cal, 94 g pro, 237 g carb, 51.5 g fat, 14 g sat fat, 93 mg chol, 37 g fiber, 1,393 mg sodium Day 2 Breakfast: 1 cup shredded-wheat cereal with 2/3 cup 1% milk topped with 2 tablespoons slivered almonds and 2 tablespoons sweetened dried cranberries or raisins 1/2 cup cubed honeydew melon Snack:

1/2 cup grapes 3/4 cup 1% milk with a shot of espresso Lunch: Shrimp Wrap: Fill a 10 1/2" flour tortilla with 3 ounces cooked shrimp, 2 slices avocado, 1/4 cup canned black beans (rinsed and drained), 1/4 cup chopped lettuce, and 2 tablespoons salsa. [ Substitute shrimp with 2 ounces grilled chicken or 1 1/2 ounces reduced-fat cheese.] Snack: 1/2 cup cubed cantaloupe 16 ounces Crystal Light or other low-calorie fruit-flavored drink Dinner: Rainbow Rigatoni: Combine 1 1/2 cups cooked rigatoni with 1/2 cup cooked broccoli florets, 1/2 cup cooked cauliflower florets, 1/4 cup chopped sun-dried tomatoes, 1 tablespoon extra virgin olive oil, and 1 tablespoon freshly squeezed lemon juice. Top with 1 tablespoon reduced-fat grated Parmesan cheese. 10 leaves Romaine lettuce drizzled with 2 tablespoons fat-free creamy Caesar dressing Snack: 2 whole wheat fig bar cookies 1 medium red pear 1 cup 1% milk DAY 2 NUTRITIONAL INFO: 1,803 cal, 72 g pro, 270 g carb, 48 g fat, 10 g sat fat, 77 mg chol, 33 g fiber, 1,689 mg sodium

By Elizabeth Somer, RD Prevention

Day 3 Breakfast: Vegetable Frittata: Preheat oven to 350F. Coat 4-5" glass or ceramic pie pan with cooking spray. Blend 1/2 cup liquid egg substitute, 2 tablespoons grated carrots, 3/4 cup leftover vegetables (such as broccoli, asparagus, or zucchini), and 2 ounces reduced-fat cheese. Pour mixture into pan and bake until firm, about 20 minutes.

1 slice 100% whole wheat toast with 2 teaspoons jam Snack: 1 cup low-sodium V8 juice or tomato juice Lunch: Tuna Sandwich: Mix 3 ounces drained water-packed tuna with 1 tablespoon reducedfat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2 slices 100% whole wheat bread with lettuce and 2 slices tomato. 10 baby carrots Snack: 1 kiwifruit 1 cup 1% milk Dinner: Lamb and Couscous: 1 broiled 4-ounce lamb chop or 3-ounce pork chop, trimmed, atop 1 cup cooked couscous (prepared per package directions) 1 cup spinach saut ed in 1 teaspoon olive oil with 1 clove garlic, minced Tomato and Cucumber Salad: Chop 1 tomato, mix with 6 slices cucumber, and top with 2 teaspoons vinaigrette. Snack: 1/4 cup mixed nuts combined with 2 teaspoons semisweet chocolate chips DAY 3 NUTRITIONAL INFO: 1,807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g sat fat, 160 mg chol, 34 g fiber, 1,929 mg sodium Day 4 Breakfast: Oatmeal: Cook 1/2 cup rolled oats in 3/4 cup 1% milk. Add 1 tablespoon brown sugar and a dash of both ground cinnamon and almond extract. Top with 2 tablespoons fatfree half-and-half or 1% milk. 6 ounces calcium- and vitamin D fortified orange juice Snack: 1/2 cup watermelon chunks Lunch: All Veggie "Spaghetti": Top 2 cups cooked spaghetti squash with 2/3 cup pasta sauce and 2 tablespoons reduced-fat grated Parmesan cheese. [Substitute squash with 2 1/2 cups steamed brussels sprouts or 2 cups roasted acorn squash cubes.] Tossed Salad: 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons chopped red onion, and 2 tablespoons low-calorie Italian dressing

Snack: Guacamole and Chips: Blend 1/2 cup avocado cubes, 1/4 cup chopped tomato, 1 tablespoon canned chopped green chile peppers, 2 tablespoons chopped fresh cilantro, and salt and freshly ground black pepper to taste. Eat dip with 16 baked corn tortilla chips and 1/2 cup jicama strips. Dinner: 4-ounce boneless, skinless chicken breast, roasted Brussels Sprouts and Potatoes: Rub 4 ounces small red potatoes and 1 1/4 cups fresh brussels sprouts with 2 teaspoons olive oil and 1 clove garlic, minced. Bake at 350F 25 minutes. [ Substitute brussels sprouts with 2 sliced red or yellow bell peppers] Glazed Carrots: Combine 1 cup steamed sliced carrots with 1 tablespoon orange juice and 1 teaspoon honey. Snack: Mini Trail Mix: 2 tablespoons chopped dried apricots and 2 teaspoons slivered almonds DAY 4 NUTRITIONAL INFO: 1,790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g sat fat, 115 mg chol, 50 g fiber, 2,171 mg sodium

By Elizabeth Somer, RD Prevention Day 5 Breakfast: 1 slice 100% whole wheat toast topped with 1 tablespoon peanut butter, 1/4 cup fatfree cottage cheese, and 1/2 cup pineapple chunks Snack: 1 medium apple Lunch: Deli Sandwich: 2 ounces lean roast beef, turkey breast, or ham on 2 slices 100% whole wheat with 1 teaspoon mustard and 2 leaves lettuce 1 cup sliced cucumbers marinated in vinegar and spices Snack: 1/2 cup carrot-raisin salad

1 cup 1% milk Dinner: 1 slice cheese pizza topped with 1/3 cup red bell pepper slices, 1/3 cup sliced mushrooms, and 1 medium tomato, sliced Baby Greens with Pears: Slice 1/2 large red pear. Combine with 3 cups baby greens (or any leaf lettuce), 2 tablespoons sweetened dried cranberries, and 3 tablespoons low-calorie sesame-ginger dressing. Snack: 1 cup sorbet with 1/2 cup fresh or frozen and thawed blueberries and 5 vanilla wafers DAY 5 NUTRITIONAL INFO: 1,794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g sat fat, 95 mg chol, 30 g fiber, 2,298 mg sodium Day 6 Breakfast: 1 large egg, scrambled and 1 medium tomato, sliced, with a 100% whole wheat English muffin, toasted, topped with 1 teaspoon jam 6 ounces grapefruit juice Snack: 6 ounces fat-free plain yogurt flavored with 1 teaspoon jam Lunch: Grilled Cheese and Roasted Red Pepper Sandwich: Layer 1 1/2 ounces Cheddar cheese, 1/3 cup drained roasted red peppers, and 1 teaspoon mustard on 2 slices 100% whole wheat bread. Grill in nonstick skillet over medium heat. 1 1/2 cups reduced-sodium vegetable soup with 1/4 cup added vegetables (leftovers or frozen vegetables, such as chopped broccoli or spinach) Snack: 1 cup baby carrots 1 cup 1% milk Dinner: 4 ounces roasted and trimmed pork tenderloin [Substitute 4 ounces roasted boneless, skinless chicken breast, 4 1/2 ounces baked halibut, 3 ounces filet mignon, or 5 ounces scallops saute in 1 teaspoon butter.] 1/2 cup Smashed Red Potatoes: Boil 4 ounces small red potatoes until tender. Drain and mash with 3 tablespoons 1% milk and 2 teaspoons butter. 1 cup steamed broccoli florets 1 cup 1% milk

Snack: 1 small (2 ounce) low-fat bran muffin topped with 2 tablespoons apple butter [Substitute apple butter with 1 tablespoon jam or 2 tablespoons fat-free cream cheese.] 1 large orange DAY 6 NUTRITIONAL INFO: 1,794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g sat fat, 402 mg chol, 30 g fiber, 2,017 mg sodium Day 7 Breakfast: Lemon-Blueberry Pancake: Prepare low-fat pancake mix per package directions, adding 1/4 cup blueberries and 1/2 teaspoon lemon extract to batter. For a berry topping, heat 1 cup frozen blueberries in saucepan over medium heat until they begin to thaw. Combine 1 tablespoon cornstarch and 2 tablespoons water. Add to pan and bring to a gentle boil. When berries have thickened, remove from heat and top hot pancakes. Snack: 1 banana, sliced and sprinkled with ground nutmeg 1/2 cup 1% milk flavored with a dash of almond extract Lunch: Chili-Topped Sweet Potato: Microwave a 5-ounce sweet potato and top with 1/2 cup low-fat vegetarian chili Snack: 1 cup snow peas or 2 1/2 cups broccoli florets dipped in 2 tablespoons low-fat ranch dressing Dinner: Chicken Fajita: Saut 4 ounces skinless chicken breast strips, 1 red bell pepper, cut into strips, and 1 medium onion, sliced, in 1 teaspoon olive oil, until chicken is cooked and vegetables soften. Mix in 2 tablespoons fajita sauce and cook until heated through. Pour mixture into a warmed 10.5" diameter flour tortilla, top with 2 tablespoons fat-free sour cream, and roll up. 2/3 cup cooked instant brown rice Snack: 1 ounce almonds combined with 2 teaspoons semisweet chocolate chips 4 dried apricot halves DAY 7 NUTRITIONAL INFO: 1,797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g sat fat, 127 mg chol, 32 g fiber, 1,809 mg sodium