We’ve loaded this tasty 1,500- to 1,600-calorie-per-day plan with fat-burning, supersatisfying foods to help you lose up to a pound-and-a-half per week. (You will likely lose more when you factor in our strength and cardio plans.) For every inch taller or shorter than 5′ 4″, add or subtract 50 calories per day to reach the perfect Feel Great Weight calorie prescription.

New-mom modification: Breastfeeding? Follow these tips for tweaking your diet.

Weekly Menu: Monday

Breakfast: Coat 1 medium barely-ripe banana with 1 Tbsp natural-style peanut butter; roll into 1 whole-wheat tortilla. (277 cals, 5.6gm fiber, 9gm fat)
Snack: Dip 1 cup cucumber slices or celery sticks into a mixture of 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 tsp lemon zest, 1 squeeze fresh lemon juice, and dash each salt and curry powder. (115 cals, 1.4gm fiber, 2gm fat)
Lunch: Fill 1 whole-wheat pita with a mixture of 4 oz solid white tuna in water (drained), 1 Tbsp light mayonnaise, and 2 Tbsp dried cranberries. (375 cals, 4.4gm fiber, 9.6gm fat)
Snack: Have 3/4 cup plain low-fat yogurt with 1 cup cubed peeled cantaloupe. (177cals, 1.5gm fiber, 3gm fat)
Dinner: Combine 1/2 cup cooked chilled orzo, 1/4 cup chopped baby spinach, 1 Tbsp chopped red onion, 1 tsp crumbled feta, 1 tsp pine nuts, and dash each dried basil and black pepper; serve cold with grilled asparagus and 5 oz boneless skin­less chicken breast sautéed in 2 tsp olive oil. (470 cals, 2.6gm fiber, 17gm fat)
Snack: Top 1 1/2 cups sliced strawberries with 1/2 oz mascarpone and 1 tsp brown sugar. (149 cals, 5.7gm fiber, 7.5gm fat)

Tuesday

Breakfast: Layer 1 cup plain fat-free yogurt with 1 cup blueberries, 2 Tbsp sliced almonds, and 1 Tbsp ground flaxseed. (288 cals, 7gm fiber, 10gm fat)
Snack: Nosh on a high-fiber granola bar. (130 cals, 5gm fiber, 3gm fat)
Lunch: Spread 1 Tbsp natural-style peanut butter onto 2 slices whole-grain bread, and top with 1/2 medium sliced barely ripe banana; have 10 each carrot and celery sticks. (394 cals, 14gm fiber, 11.6gm fat)
Snack: Eat 1 cup non-cream-based tomato soup sprinkled with 1 oz shredded part-skim mozzarella. (180 cals, 1gm fiber, 7gm fat)
Dinner: Combine 1/2 cup cooked chilled quinoa with 1/2 cup mixture of chopped tomato, cucumbers, and onion; 1 garlic clove, minced; 1 Tbsp lemon juice; 1 tsp olive oil; and salt and pepper to taste. Serve with 5 oz roasted pork loin topped with 2 Tbsp low-calorie (50 calories or less) marinade. (470 cals, 2.7gm fiber, 15.5gm fat)
Snack: Enjoy 3/4 oz dark chocolate (70% or more cacao content). (115 cals, 2gm fiber, 7gm fat)

Get started in two easy steps:

1. Click here to download the FGW plan (PDF format)

2. Click here to join the FGW social network

Next: Wednesday