Small plateful of nachos—baked tortilla chips, shredded reduced-fat cheese, refried
beans, and salsa (plus some corn or
black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese
Evening Snack: 8:30-10 p.m.