Time to talk: How did you do on the 14-Day Fast-Track Plan? What are your impressions of this new way of eating and dieting? Did you enjoy it? Are your clothes looser? Do you feel lighter?

I’m willing to bet your answers are all positive.

See? Easy—wasn’t it?

You’re getting the hang of my style of “dieting”: a way to lose weight that feels good and tastes good. I bet you’re seeing the proof in the mirror and on the scale.

Now that you’ve completed the 14-Day Fast-Track Plan, you’re ready to continue with the Now Eat This! Lifestyle Plan. It’s more liberal than the Fast-Track Plan. It increases your calories but still lets you burn off 1 to 3 pounds a week. And it gives you a foundation for a happy, healthy lifestyle.

Day 15 and Beyond

Continue to mix and match your meals and snacks from the recipes in this book. Once again, use the recipe color codes and aim for approximately 1,400 (women) to 1,600 (men) calories a day. You should stay on this plan until you reach your best possible weight. This plan is simple and helps you automatically take in the amount of nutrients you need each day for steady weight loss. Here’s how to get started:

Planning a 1,400-Calorie Day (Women)

To my women readers: Now you can eat 1,400 calories a day. Let’s look at how to plan your menus.

YELLOW BREAKFASTS

(250 to 350 Calories)

Each morning, you’ll want to eat between 250 and 350 calories. You have many options, from smoothies to baked egg dishes. Have a different breakfast every day, or stick to a few breakfasts you love.

• Any of my smoothies—Strawberry Protein Punch Smoothie (here), Green Tea Watermelon Super Punch (here), Ginger Peach Lassie (here), or Blueberry Vanilla Smoothie (here)—supplemented with 2 slices of whole wheat toast and 1 tablespoon of all-fruit jam, or one of my muffins—a Banana Walnut Muffin (here) or a Blueberry Cream Muffin (here)

• Pizza Egg Bake (here)

• Apple and Cranberry Granola Cereal (here)

• Sunrise Sandwich (here)

• Cherry Red Oatmeal (here)

• Blue on Blueberry Silver Dollar Pancakes (here)

• French Toast à L’Orange (here)

• Rocky Road Oatmeal (here)

• South of the Border Scramble with Chorizo and Salsa (here)

• Blueberry Graham Cheesecake Oatmeal (here)

GENERIC BREAKFAST SUGGESTIONS

• 1 cup of high-fiber cereal (such as All-Bran) with ½ cup of soy milk and a sliced fresh peach (Look for unsweetened cereal with at least 5 grams of fiber per serving.)

• 1 toasted whole wheat English muffin, 6 ounces of Greek yogurt, and 1 sliced fresh pear

• 1 cereal bar, 6 ounces of nonfat Greek yogurt, and 1 cup of fresh berries

• 2 slices of whole-grain toast, 2 tablespoons of reduced-fat cream cheese, 2 ounces of lox, and 1 medium orange

• 6 ounces of Greek yogurt mixed with 1 cup of high-fiber cereal and 1 cup of blueberries

YELLOW LUNCHES

(250 to 350 Calories)

Stick to around 250 to 350 calories for lunch. Again, have a different lunch every day, or choose from a few you love. Use my lunch recipes to help you plan. Several of my snacks make delicious lunches, too. I’ve included other lunches that will fit your calorie budget on this plan.

• Any 250-to-350-calorie dinner as leftovers: Roast Beef with Brussels Sprouts and Balsamic Jus (here) with Garlic Mashed Potatoes (here), Lemon Pepper Shrimp (here), Ginger Sweet Chicken and Broccoli Stir-Fry (here), Spicy-Sweet Linguine alla Vodka (here), or Turkey Dinner with All the Trimmings (here)

• A salad such as Mediterranean Tuna, Bread, and Cheese Salad (here) or Boston Blue Chicken and Apple Salad (here)

• A soup such as Beef and Orzo Soup (here) or Yellow Curry Shrimp and Green Pea Soup (here)

• Faux-Fried Filet o’ Fish Sandwich (here)

• Individual Crispy “Loaded” Pizza (here)

• Chicken and Mushroom Quesadilla (here)

• Grilled Cheese and Ham (here)

• Chicken Tenders with Ranch Dressing (here) with a Decadent Lemon Bar (here) for dessert

• Shrimp and Cheddar Tostada with Salsa Verde (here) with a Red Velvet Chocolate Square (here) for dessert

• Pita Chips with Charred Eggplant Dip (here)—this is a great packable lunch; pack some sliced cucumbers for dipping and 2 Double Chocolate Chip Cookies (here) for dessert

• South of the Border Loaded Potato Skins (here) with a Chocolate Malted Milk Shake (here) for dessert

GENERIC LUNCH SUGGESTIONS

• Brown-bag turkey sandwich: 2 slices of light whole wheat bread, 2 ounces of turkey breast, 1 teaspoon of light mayonnaise, tomato slices, lettuce or baby spinach leaves, and 1 teaspoon of mustard

• Brown-bag tuna sandwich: 3 ounces of tuna mixed with 1 tablespoon of fat-free mayonnaise on 2 slices of whole wheat bread; 1 sliced fresh tomato

• Vegetarian sandwich: 2 slices of whole wheat bread, ¼ of an avocado, mashed, a 1-ounce slice of Swiss or Jarlsberg cheese, alfalfa sprouts, and tomato slices

• Vegetable salad: 2–3 cups of mixed salad greens with tomatoes, mushrooms, onions, beets, ½ cup of chickpeas, and 1 tablespoon of light Italian dressing, and 1 piece of fruit, such as an orange, an apple, or a pear, or 1 cup of berries

• Pita sandwich: 2 ounces of turkey breast, 1 whole wheat pita pocket, ½ cup of sprouts (alfalfa or broccoli), ¼ cup of chopped tomato, and 2 teaspoons of mustard

• ½ cup of prepared hummus spread on 1 whole wheat tortilla, and 1 medium peach

BLUE DINNERS

(350 to 450 Calories)

Here are dinner suggestions that weigh in at 350 to 450 calories. Have a different one every day, or to save time through the week, cook in bulk and enjoy leftovers for lunch or dinner the next day. When there’s caloric room, add a dessert to your dinner.

• Crispy-on-the-Top Tuna and Green Pea Casserole (here)

• Grilled Salmon with Curried Cauliflower (here)

• Fettucine Alfredo with Shrimp (here)

• Chicken Pesto Pasta (here)

• No-Boil Mushroom Lasagna (here)

• BBQ Pork Chops (here)

• Mac and Cheese with Ham and Broccoli (here)

• Sautéed Steak with Mushrooms (here) with Garlic Mashed Potatoes (here)

• Spicy-Sweet Linguine alla Vodka (here) with a Red Velvet Chocolate Square (here) for dessert

• Flash-Fried Chicken “Carnitas” (here) with a Coconut Cream Mango Pop (here) for dessert

• Roasted Pork Tenderloin with Butternut Squash Mash and Tarragon Gravy (here) with an Oatmeal Raisin Cookie (here) for dessert

• Ginger Sweet Chicken and Broccoli Stir-Fry (here) with a Fudgy Fruit and Nut Bar (here) for dessert

• Lemon Pepper Shrimp (here) with a Coconut Cream Mango Pop (here) for dessert

• Roast Beef with Brussels Sprouts and Balsamic Jus (here) with Any Berry Parfait for dessert (here)

SNACKS

With breakfast, lunch, and dinner on this plan, you’ve used around 1,000 calories so far. That leaves you a full 400 calories for snacks. Try to incorporate 3 snacks in your meal planning each day. Here are some ideas:

SNACKS

(150 to 250 Calories)

NOW EAT THIS! SNACKS

Curried Chicken Skewers (here)

Pita Chips with Charred Eggplant Dip (here)

South of the Border Loaded Potato Skins (here)

Tuna Croquettes with Dill Relish (here)

Crunchy Tomato Bread (here)

Green Tea Watermelon Super Punch (here)

“Fried” Cheese Balls (here)

Mama’s Mini Meatball Bites (here)

Eggplant and Roasted Red Pepper Torta (here)

Hogs Undercover (here)

Chicken Tenders with Ranch Dressing (here)

Shrimp and Cheddar Tostada with Salsa Verde (here)

FRUIT

Cantaloupe, ½ medium

Navel orange, 1 large

Grapes, 1 medium bunch

Prunes, ½ cup stewed, unsweetened

NUTS

Macadamia nuts, 7

Pecans, 20

Pistachios, shelled, 45

OTHER SNACKS

Any protein bar between 150 and 250 calories

SNACKS

(75 to 150 Calories)

NOW EAT THIS! SMOOTHIES

Strawberry Protein Punch Smoothie (here)

Ginger Peach Lassie (here)

Blueberry Vanilla Smoothie (here)

NOW EAT THIS! SNACKS

Decadent Lemon Bar (here)

Oatmeal Raisin Cookie (here)

Red Velvet Chocolate Square (here)

Fudgy Fruit and Nut Bar (here)

Coconut Cream Mango Pops (here)

Chocolate Malted Milk Shake (here)

Chicken and Cheese Poppers (here)

Spicy Fried Calamari with Cherry Tomato Dipping Sauce (here)

Blueberry Cream Muffins (here)

Any Berry Parfait (here)

FRUIT AND DRIED FRUIT

Apple, 1 medium

Apricots, dried, 8 halves

Banana, 1 medium

Berries, 1 cup

Figs, dried, 3

Grapes, 1 cup

Guava, 1 cup diced

Mango, 1 cup diced

Orange, 1 medium

Papaya, 1 cup diced

Pear, 1 medium

Pineapple, 1 cup diced

Raisins, 1-ounce package

NUTS

Almonds, dry roasted, 20

Brazil nuts, 6

Cashews, dry roasted, 16

Mixed nuts, dry roasted, 15

Peanuts, dry roasted, 25

OTHER SNACKS

Carrot juice, 1 cup

V8 V-Fusion, 1 cup

6 ounces of yogurt (plain, nonfat, or sugar-free, fruit flavored)

SNACKS

(under 75 Calories)

NOW EAT THIS! SNACK

PBJ Cookies (here)

Double Chocolate Chip Cookies (here)

FRUITS

Apricots, 2 medium

Cherries, 8

Grapefruit, ½

Kiwi, 1 medium

Nectarine, 1 medium

Peach, 1 medium

Tangerine, 1 medium

Watermelon, 1 thick slice

OTHER SNACK CHOICES

Baby carrots, 8

Fresh, cut-up veggies, unlimited amounts

Sample 1,400-Calorie Menu

Here’s what a typical menu might look like if you mix and match your meals from the color-coded lists.

Your Daily Menu Planner

Plan your meals using the following worksheet. Using the meal lists, simply fill in what you will eat each day. Planning your meals can help you stay on track.

Planning a 1,600-Calorie Day (Men)

On the Lifestyle Plan, men should bump up their calories to 1,600. Here’s how to do the planning:

YELLOW BREAKFASTS:

(250 to 350 Calories)

OR

BLUE BREAKFASTS

(350 to 450 Calories)

Each morning, aim to eat a breakfast of around 250 to 450 calories. Here are some examples:

• Sunrise Sandwich (here) with ½ grapefruit

• Blue on Blueberry Silver Dollar Pancakes (here)

• French Toast à L’Orange (here)

• Creamy Stuffed Crepes with Orange Butter Syrup (here) with a cup of fresh berries

• Rocky Road Oatmeal (here)

• Blueberry Graham Cheesecake Oatmeal (here)

• South of the Border Scramble with Chorizo and Salsa (here)

• Strawberry Malted Belgian Waffles (here)

• Pepper, Onion, and Goat Cheese Frittata (here) with 2 slices of whole wheat toast

• 2 Blueberry Cream Muffins (here) or 2 Banana Walnut Muffins (here) and 2 scrambled egg whites

• Green Tea Watermelon Super Punch (here) and 1 whole wheat English muffin