The Party Diet

Day 3

Breakfast: 1 1/2 cup oatmeal topped with 1/2 cup blueberries and a splash of milk.

• 281 calories, 12g protein, 52g carbohydrate, 4g fat (1g saturated), 8g fiber

Lunch: Sandwich made with 3 ounces turkey breast on whole wheat bread with lettuce, tomato, and Dijon mustard; 1 cup (about 30) grapes.

• 392 calories, 23g protein, 64g carbohydrate, 7g fat (2g saturated), 6g fiber

Dinner: 4 ounces shrimp stir-fried with mushrooms, garlic, and ginger (cook in sauce made by whisking together 4 teaspoons each soy sauce and rice vinegar and 2 teaspoons each olive oil and honey), 1/2 cup steamed carrots, and 3/4 cup brown rice.

• 517 calories, 32g protein, 70g carbohydrate, 13g fat (2g saturated), 6g fiber

Dessert: 1/2 cup chocolate nonfat frozen yogurt topped with 2 teaspoons chopped walnuts.

• 136 calories, 7g protein, 22g carbohydrate, 4g fat (1g saturated), 2g fiber

Snack: A medium apple sliced with 1 tablespoon almond butter.

• 171 calories, 3g protein, 22g carbohydrate, 9g fat (1g saturated), 4g fiber