We asked Mindy Hermann, R.D., to craft a 7-day plan based on the principles of The Volumetrics Eating Plan (Harper Paperbacks, 2007). The research-driven guide by weight-management expert Barbara Rolls, Ph.D., shows you how to choose flavorful, low-calorie foods that will keep you feeling satisfied. For additional menu options and recipes, check out the book ($15.95 at amazon.com and barnesandnoble.com).

Day 1

1 1/2 cups bran or wheat flakes
1 Tbsp walnuts
1 cup 1% milk
1 sliced medium banana

1 1/2 cups homemade gazpacho (In a blender or food processor, combine 1 clove garlic; 1/4 cup each diced onion, red pepper, and cucumber; 1 cup tomato juice; 1 tsp olive oil; and salt and pepper to taste. Blend or process to desired consistency)
Taco salad (2 cups lettuce, 1/2 cup diced tomato, 1/2 cup black beans, salsa to taste, 1/4 cup reduced-fat shredded cheese, 12 baked tortilla chips)
2/3 cup light frozen yogurt
1 cup grapes

4 cups light microwave popped popcorn

Stir-fried beef with broccoli (3 oz lean beef and 1 cup broccoli stir-fried in 1 tsp oil, with 2 tsp soy sauce, 1 tsp sesame oil)
3/4 cup brown rice
1 cup sliced cucumbers drizzled with rice vinegar, lemon juice, 1 tsp sugar, 1/2 tsp sesame oil

Nutrition score: 1608 calories, 41 g (23%) fat, 11.5 g saturated fat, 39 g fiber, 275 g (60%) carbs, 70 g (17%) protein
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