Before

434 calories

2 cups bran flakes

1/2 cup 1% milk

1 banana

1 cup coffee

1 tbsp 18% cream

2 tsp sugar

After

336 calories

1 cup bran flakes

1/2 cup 1% milk

1/2 cup blueberries

1/8 cup almonds, slivered

1 cup coffee

1/8 avocado

1/4 tomato

1/4 cup cucumber

• Cereal is a breakfast staple, but be aware of portion sizes and choose a brand that's high in fibre and low in sugar.
• Fat-free skim milk won't keep you as full as 1%, and the calories are comparable. Go ahead and stick with 1%.
• Nuts add hunger-fighting protein and fat to cereal. They also help to slow the absorption of sugar into the bloodstream.
• Bananas have 27 g carbs and only 3 g fibre; blueberries contain a mere 11g carbs and are packed with antioxidants, making them the better breakfast choice.



• Coffee is virtually calorie-free, but cream and sugar aren't. Keep your coffee but learn to drink it black.
• In order to get your 8-10 servings of fruits and vegetables, you should be eating veggies with each meal—breakfast included. Try some cucumber, tomato and avocado with a sprinkle of salt and lemon juice in the morning.

Before

837 calories

4 oz. grilled chicken breast

1 tbsp tzatziki

1 whole wheat pita

3 slices tomato

1 serving Greek salad with dressing

1 oatmeal cookie

12-oz. diet soda

After

508 calories

4 oz. grilled chicken breast

2 cups mixed greens

1 tbsp balsamic vinaigrette

1.5 cups minestrone soup

1 oatmeal cookie

water

• Protein is the key to avoiding that mid-afternoon slump so load up at lunch.
• If you're going green, make sure you're getting the most bang for your nutritional buck: Opt for dark greens (e.g. spinach, kale, arugula, etc.) instead of iceberg. Choose a vinaigrette over creamy dressing and beware toppings like bacon or cheese.
• Choose soup on the side over fries, rice or potatoes. Be sure it's broth-based and full of fibre-rich veggies.
• Have the cookie, if you must, but make sure it is the highest-fibre, lowest-calorie one you can find!


• Diet sodas are controversial when it comes to weight loss. Hydrate with water instead.

Before

1439 calories

1 whole wheat roll

1 tsp butter

10-oz. strip loin

1 cup mashed potato

1 cup green beans, steamed

10 oz. red wine

After

838 calories

5 olives

5-oz. strip loin

1 baked potato

1 oz. Greek yogourt

1 cup green beans, steamed

1 cup spinach, steamed

5 oz. red wine

• Instead of bread as a starter, go Mediterranean with olives. They contain a healthy dose of monounsaturated fat, which is good for your heart and will fill you up.
• A typical serving of beef is just 3 oz. Be mindful of your portions when it comes to protein.
• Mashed potatoes are loaded with whole milk and butter—and that's before the gravy. Opt for a baked potato instead as it retains more nutrients.
• Instead of butter or sour cream, enjoy a healthy dollop of Greek yogourt on your tater for an added hunger-fighting protein punch.
• At least half your plate should be loaded with non-starchy vegetables. Try steamed greens, which shrink by about five times when cooked.
• You can have your wine, but remember, a serving is 5 oz. Use smaller glasses if you need a gentle reminder.

Before

2,710 calories

After
1,682 calories