The All-Day Buffet

EAT half as much twice as often

Here's how Felicia Stoler, R.D., suggests changing three square meals into six, while totaling just 2,000 calories. The key's to keep meals small in size and big on nutrition.

Breakfast
1 packet instant oatmeal; 6 oz. calcium-fortified, extra pulp orange juice

Morning Snack
8 oz. drinkable fruit yogurt shake

Lunch
Turkey (3 oz.), cheese (1.5 oz.) with low-fat mayo, shredded lettuce, tomato in a whole-wheat wrap; 1 green apple

Afternoon Snack
2 oz. honey-wheat pretzels (low-fat or fat-free)

Dinner
1 large mixed greens salad with vinaigrette dressing; 1 cup couscous; 1 cup sautéed broccoli; 3 oz. herb-crusted salmon

Late-night Snack
3-inch square angel food cake; 2 tbsp. non-fat dairy topping; 1/2 cup blueberries