The No-Deprivation Diet

Day 5

Breakfast
2 slices whole-wheat French toast (whole-wheat bread dipped into 2 beaten egg whites; cook in a non-stick pan with 1 tsp butter)
1 cup sliced strawberries
2 Tbsp pecans
1 cup 1% milk

Lunch
1 1/2 cups chicken noodle soup
1 slice thin-crust cheese pizza topped with extra veggies
1 cup green salad with 1 Tbsp fat-free dressing
3/4 cup light or low-fat plain yogurt layered with 1 sliced banana

Snack
8 baked tortilla chips with salsa

Dinner
Shrimp kebab (4 oz shrimp placed on skewers with red pepper and green wedges, fresh pineapple chunks)
3/4 cup brown rice
8 grilled asparagus spears brushed with 1/2 Tbsp olive oil
1 cup fresh fruit salad

Nutrition score: 1590 calories, 43 g (24%) fat, 12.9 g saturated fat, 29 g fiber, 234 g (55%) carbs, 82 g (21%) protein