A smoothie made with fat-free milk, frozen fruit, and wheat germ.

48. The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.

A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.

Precooked chicken strips and microwaved frozen broccoli topped with Parmesan cheese.

A healthy frozen entree with a salad and a glass of 1 percent milk.

Scramble eggs in a nonstick skillet. Pop some asparagus in the microwave, and add whole wheat toast. If your cholesterol levels are normal, you can have seven eggs a week!

A bag of frozen vegetables heated in the microwave, topped with 2 tablespoons of Parmesan cheese and 2 tablespoons of chopped nuts.

54. Prebagged salad topped with canned tuna, grape tomatoes, shredded reduced-fat cheese, and low-cal Italian dressing.

Keep lean sandwich fixings on hand: whole wheat bread, sliced turkey, reduced-fat cheese, tomatoes, mustard with horseradish.

Heat up a can of good soup.

Cereal, fruit, and fat-free milk makes a good meal anytime.

Try a veggie sandwich from Subway.

Precut fruit for a salad and add yogurt.