SELF's Mix-and-Match Meal Plan

Courtesy of SELF

When your diet fits your life, you'll fit into those skinny jeans. This plan is tasty, filling and personalized to match your eating style, no guesswork needed. Mix and match the meals in any way you like to meet your daily goal -- we've given you dishes of all sizes. Feast when you're hungry, eat less when you're not and feel great about your new healthy living plan!

Breakfasts

Omelet (300 calories)
Cook 1 tablespoon diced onion, 3 tablespoons diced red bell pepper and 1 ounce chopped turkey in 2 teaspoons trans-fat-free margarine. Add 2 egg whites; cook until set. Eat with 1 whole-grain crispbread such as Wasa, 1 cup skim milk and 3/4 cup berries.

Ricotta Wrap (350 calories)
1/4 cup plus 2 tablespoons nonfat ricotta, 2 tablespoons slivered almonds, 1/2 cup berries and 2 teaspoons honey in 1 whole-grain wrap such as Flatout multigrain flatbread.

Yogurt Crunch (350 calories)
5 ounces plain yogurt, 4 walnut halves, 3 tablespoons All-Bran, 1/4 cup granola and 3/4 cup cubed melon.

Fruity Cereal (400 calories)
1 cup Kashi Good Friends; 1 cup skim milk; 2 tablespoons walnuts; and 1 small apple, chopped.

Sweet Hot Cereal (450 calories)
1/2 cup oatmeal and 1 tablespoon slivered almonds cooked with 1/2 cup vanilla soy milk. Add 1/2 small chopped pear. Top with another 1/2 cup vanilla soy milk, 4 teaspoons sunflower seeds and 2 teaspoons brown sugar.

Bacon, Egg and Cheese muffin (500 calories)
Scramble 1 large egg in 1 teaspoon margarine and place on a toasted whole-grain English muffin spread with 1 teaspoon margarine. Top with 1 slice cooked turkey bacon and 2 tablespoons shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup low-fat vanilla yogurt and a 12-ounce skim latte.

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Lunches

Shrimp Salad (400 calories)
10 cooked shrimp; 1/3 avocado, sliced; 1 tablespoon slivered almonds; 2 tablespoons each diced red onion and carrot; 1 tablespoon prepared sesame dressing tossed with 2 cups greens; 3 whole-grain crispbreads.

Roast Beef Sandwich (500 calories)
3 ounces lean roast beef, 2 slices tomato, 1/4 cup greens, and 1 ounce cheddar on 2 slices rye bread with 1 tablespoon light mayo mixed with 1 teaspoon horseradish. Serve with 15 baby carrots.

Tangy Turkey Pita (550 calories)
3 ounces turkey breast, 5 olives, 3 tablespoons feta, 2 tablespoons each diced cucumber and tomato, 6 spinach leaves, 1 tablespoon olive oil, and 2 teaspoons balsamic vinegar in 1 whole-wheat pita. Serve with 1 large orange.

Hearty Veggie Stew (600 calories)
1 1/2 cups tomato soup, 1/2 cup black beans, 1 1/4 cups corn (fresh or frozen), 1 tablespoon chopped cilantro, 2 tablespoons light sour cream, and 1 tablespoon chopped onions. Serve with 1 whole-grain crispbread and 1 1/2 ounces reduced-fat cheese.

Pear 'Wich (650 calories)
3 tablespoons almond butter; 1/2 large pear, sliced; and 1/8 teaspoon cinnamon on 2 slices whole-wheat bread. Serve with other half of pear.

Spicy Chicken Wrap (650 calories)
3 ounces cooked chicken breast, 2 tablespoons raisins, 1 tablespoon cashews, 1 tablespoon light mayo, 1 teaspoon mustard, 1/4 teaspoon curry powder, 1 pinch cinnamon, 3 lettuce leaves, and 2 slices tomato in a whole-wheat wrap. Serve 1 cup crudites with 1/4 cup hummus on the side.

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Dinners

Fish and Fries (400 calories)
4 ounces cod rubbed with 1 teaspoon olive oil, seared (2 to 3 minutes per side); 12 Alexia sweet potato fries, baked as directed on package; 1 1/2 cups sliced cabbage tossed with 2 tablespoons reduced-fat dressing.

Steak Tacos (450 calories)
3 ounces flank steak cooked in 1/3 teaspoon olive oil, 1/3 cup guacamole, 3 tablespoons salsa in 3 corn tortillas; 2 cups greens and 1 chopped tomato with 10 sprays Wish-Bone Salad Spritzer.

Salmon Special (500 calories)
3 cups spinach, 1/2 clove chopped garlic cooked in 2 teaspoons olive oil; 3 ounces salmon, grilled (3 minutes per side); baked potato, 2 1/2 tablespoons light sour cream.

Chickpea Pasta (550 calories)
1/3 cup chopped onion; 2 cups chopped zucchini; 1/2 red bell pepper, chopped; and 1/2 cup chickpeas sauteed in 1 tablespoon olive oil. Mix with 1 cup cooked ziti, 2 tablespoons Parmesan.

Chicken Pilaf (600 calories)
3/4 cup cubed, cooked, skinless chicken mixed with 1 1/2 cups cooked Near East whole-grain wheat pilaf drizzled with 1 tablespoon olive oil; 1 cup steamed cauliflower with 1 tablespoon lemon juice and 2 tablespoons fresh parsley.

Veggie Pizza and Salad (650 calories)
2/3 frozen Amy's mushroom and olive pizza; 2 cups mixed greens, 1/2 red bell pepper, sliced; and 1/2 cup cauliflower tossed with 2 tablespoons reduced-fat dressing.

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Snacks

Turkey and Cheese Roll-Up (100 calories)
1 ounce sliced turkey breast and 1 ounce sliced reduced-fat cheddar, rolled up.

Pear and Yogurt (100 calories)
1/2 pear, sliced, and 1/3 cup nonfat plain yogurt mixed with 1 pinch cinnamon and 1 teaspoon honey.

Chocolate Milk With Nuts (150 calories)
1 cup light chocolate soy milk, 13 pistachios.

Popcorn Mix (150 calories)
100-calorie pack microwave popcorn, 2 tablespoons dried cranberries.

Orange Spritzer and Almonds (150 calories)
8 ounces orange juice mixed with 4 ounces sparkling water, 7 almonds.

Cheese Plate (200 calories)
1 skim string cheese, 3 whole-grain crackers, 1 cup grapes.

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Treats

Chocolate (50 calories)
Ghirardelli 60 percent dark cacao chocolate square.

Fudge Pop (50 calories)
The Skinny Cow mini fudge pop.

Trail Mix (100 calories)
1 tablespoon chocolate chips, 1 tablespoon chopped walnuts.

Wine (100 calories)
4 ounces red or white wine.

Chips and Salsa (150 calories)
1 ounce baked tortilla chips with 1/4 cup salsa.

Oatmeal Cookie and Tea (150 calories)
1 chewy oatmeal raisin cookie such as Kashi TLC chewy oatmeal raisin flax cookie; 1 cup green tea with 1 teaspoon honey.

Caramel Pecan Sundae (200 calories)
1/2 cup light vanilla ice cream such as Edy's Light with 2 teaspoons caramel sauce, 2 teaspoons chopped pecans, and 1 tablespoon whipped cream.

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