The Perfect Day of Eating

Where do you find a diet that's low in sugar and calories, but loaded with protein, fiber, and flavor? Right here, that's where

7:00am

BREAKFAST

After a full 7 or 8 hours without food, your body craves a healthy dose of high-quality protein. Start your day right with at least 30 grams (g), along with plenty of slow-digesting carbs. Because your carbohydrate stores are low after an overnight fast, there's no better time to fill your tank. Just make sure your carbs come primarily from fruit and 100 percent whole-grain sources.

PROTEIN-PACKED OATMEAL

Prepare:

1 package Nature's Path Instant Flax 'N Oats

Mix in:

1 scoop strawberry whey-protein powder (Choose a product that's 100 percent whey protein, such as Optimum Nutrition 100% Whey Gold Standard; optimumnutrition.com.)

3 Tbsp 1% milk

Have on the side:

1 medium pear

1 c green tea or coffee (sweetened with Splenda)

472 calories, 32 g protein, 76 g carbohydrates, 8 g fat (1 g saturated), 9 g fiber

OPTION 2 SPICY OMELET

Make with:

1 c Egg Beaters

1 medium egg

1/2 c fresh spinach

2 mushrooms, sliced

2 Tbsp shredded light Cheddar cheese

1/2 c salsa

Have on the side:

1 slice 100% whole-wheat bread with 1 Tbsp Smucker's low-sugar jelly; 1 c V8 juice

421 calories, 37 g protein, 40 g carbohydrates, 11 g fat (4 g saturated), 5 g fiber

OPTION 3 STRAWBERRY-AND-BANANA WORKOUT SHAKE

If you work out first thing in the morning, choose this option, drinking half of the shake right before your session and half immediately afterward.

Blend together:

2 scoops vanilla whey-protein powder

6 oz Yoplait Light fat-free strawberry yogurt

8 frozen strawberries

1 large banana

Plenty of ice

491 calories, 52 g protein, 61 g carbohydrates, 6 g fat (1 g saturated), 5 g fiber

10:00am

MIDMORNING SNACK

Eating protein- and fiber-rich meals or snacks every 2 to 3 hours helps keep your blood-sugar levels normal. This not only improves your body's ability to burn fat, but also reduces risk factors for heart disease by lowering cholesterol and triglycerides. Frequent eating also prevents afternoon binges on useless calories, like the leftover Krispy Kremes from your morning staff meeting.

GRAPES, CHEESE, AND CHICKHEN

1 1/2 c seedless grapes

2 slices fat-free American cheese singles

4 oz Healthy Choice Chickhen slices

352 calories, 28 g protein, 51 g carbohydrates, 4 g fat (1 g saturated), 2 g fiber

OPTION 2 MEXI-TUNA

Mix together:

1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water

3/4 c canned black beans

1/2 c salsa

1/2 c canned green beans

335 calories, 45 g protein, 41 g carbohydrates, 1 g fat (0 g saturated), 15 g fiber

OPTION 3 CHILI

Microwave:

1/2 can Hormel Less Sodium Chili with Beans

340 calories, 18 g protein, 30 g carbohydrates, 17 g fat (7 g saturated), 9 g fiber