Eat More to Lose Weight: 1,500-Calorie Summer Diet Plan

400-Calorie Lunch Choices

1 black-bean burger
1 whole-grain hamburger bun
1 tablespoon low-sodium barbecue sauce
1 1/2 cups shredded cabbage, broccoli, cauliflower and carrot mix
1 tablespoon apple-cider vinegar
2 teaspoons olive oil

Make it: Microwave burger according to package directions. Serve on bun with sauce. Combine vegetable mix with vinegar and oil.

2 cups spring greens
3 ounces chunk light tuna
3 tablespoons chopped walnuts
3/4 cup red grapes, cut in half
2 tablespoons low-fat
vinaigrette dressing

Make it: Top greens with tuna, walnuts, and grapes. Drizzle with vinaigrette.

Black-bean soup and 1/2 Classic Cafe salad (mixed greens, tomatoes, cucumbers, and red onions) with fat-free poppy-seed dressing

1 teaspoon Dijon mustard
2 slices whole-grain bread
5 thin slices turkey
1 medium pear, sliced
1 slice low-fat Swiss cheese

Make it: Spread mustard on bread. Top with turkey, fresh pear slices, and cheese.

2 whole wheat tortillas
3/4 cup canned black beans, rinsed and drained
1/5 avocado, chopped
2 tablespoons bottled salsa
1 cup bagged romaine lettuce

Make it: Wrap black beans, avocado, salsa, and lettuce in tortillas.

Hamburger and Side Salad with low-fat balsamic vinaigrette
Apple Dippers with Low-Fat Caramel Dip

1 cup precooked and diced chicken
2 tablespoons balsamic vinegar
1/4 cup chopped scallions
1 large stalk celery, chopped
1 whole wheat pita
1 cup bagged mixed salad greens

Make it: Mix together chicken, vinegar, scallions, and celery. Fill pita with chicken mixture and salad greens.