Here's everything you'll need for one week of meals and snacks on the plan.
Make an 8" pancake using 1 cup lowfat pancake mix, 1 egg, 1 tbsp wheat germ, and 1 cup nonfat milk. Slice one small banana and place pieces down the center of the cooked pancake; roll it into a "burrito."
Top with 2 tbsp apricot sauce (apricots canned in their own juice, drained and slightly blended until chunky) and 1 tbsp fat-free yogurt.
Toss together 2 cups romaine lettuce, 1 oz grated Parmesan cheese, 2 tbsp low-calorie Caesar dressing and ground black pepper, to taste.
Spicy Linguini with Clam Sauce
Cook 9-oz (dry) fresh linguini noodles in salted, boiling water until barely tender, about 5 minutes.
For sauce: In a large saucepan, saute 4 minced garlic cloves in 2 tbsp olive oil on medium heat for 1 minute. Do not allow to brown. Add two 6 1 /2-oz cans minced clams, 1 28-oz can stewed tomatoes, 2 tbsp tomato paste, 3 tbsp chopped fresh basil, 1 8-ounce bottle clam juice and a dash of red pepper flake.
Cook until heated through, about 10 minutes. Add salt and pepper to taste. Top drained pasta with sauce and sprinkle with 1/2 cup Parmesan cheese.