for breakfastyou can eat 3/4 cup high fiber cereal, with half a banana, 1 tbls. nuts, and 2/3 cup fat free milk! or 4 egg whites scrambled, with fat free cheese and veggies! for lunch you can have a big salad with fat-free dressing! or a sandwich with whole wheat bread, lettuce, turkey or ham,tamotoe, and fat free cheese. for dinner you can have steamed veggies and white meat chicken or a big salad! and for desert some fruit like 1/2 a papaya or mango with an orange! hope this helps you! it helped me lose 20 pounds!