Last time you tried to lose weight, did you become so ravenous that you blew it with a big

binge? Sure, you have to eat less to slim down, but drastic changes s houldn't happen overnight. We're here to make the trimming process painless. The plan: Give yourself 2 to 3 weeks to gradually reduce portion sizes. Start by co mparing the amount you'd normally eat with the recommendations in our portion gu ide. Then, downsize proteins, starches and/or fats by about one third each week until you reach the ideal serving size. To fill in the gaps, round out your plat e with lots of volume-rich foods (big in mass but low in calories) like fruits a nd veggies. Sample 5-Day Stay-Full Meal Plan This plan provides about 1,550 calories a day. (If you need more or fewer calori es, simply add or subtract a snack; each one is about 150 calories.) To help you lose weight while staying full, we're emphasizing water-packed soups, salads, f ruits and veggies. The menus also include lean protein and fiber-filled whole gr ains; these foods are digested super-slowly, so they'll ward off between-meal hu nger pangs that weaken your willpower. Feel free to mix and match breakfasts, lu nches, dinners and snacks as you like. Day 1 Breakfast * Bacon, egg & tomato sandwich: Top 2 slices lightly toasted whole-grain bre ad with 1 scrambled egg, 1 slice turkey bacon and 2 slices tomato. * 4 oz calcium- and vitamin D-fortified orange juice Lunch * Greek shrimp salad: Whisk together 1 Tbsp extra-virgin olive oil, 1 Tbsp r ed wine vinegar, ? tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, cup sliced grape tomatoes, 5 sliced Kalamata olives, sliced red bell pepper, sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss. * 10 whole-wheat pita chips Dinner * Risotto with saffron & scallops: Cook cup Arborio rice in 8 oz chicken sto ck according to package directions. Stir in 1 pinch saffron. Saut 1 clove crushed garlic in 2 tsp olive oil over medium heat for 30 seconds. Add 4 oz bay scallop s and saut until opaque (about 3 to 5 minutes). Fold into risotto. * 2 cups baby spinach sauted in 1 tsp olive oil Snacks * 8 oz minestrone with 2 Tbsp grated Parmesan * 4 oz all-natural rice pudding topped with 1 Tbsp dried tart cherries Day 2 Breakfast * 5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts Lunch * 2 oz smoked turkey slices, sliced apple, 1 slice Cheddar and 1 Tbsp honey

mustard on 2 slices whole-wheat bread * cup cucumber salad (sliced cucumbers drizzled with white vinegar and seaso ned with salt and pepper) Dinner * Chinese food takeout: 8 oz ginger chicken with broccoli, 5 oz garlic sugar snap peas, cup brown rice Snacks * cup soft-serve chocolate ice cream * 1 cup cantaloupe chunks and 1 cup pineapple chunks, topped with tsp choppe d mint Day 3 Breakfast * Strawberry French toast: Dip 1 slice whole-wheat bread into 1 large beaten egg. Fry in 1 tsp butter over medium heat until golden, 2 to 3 minutes, turning halfway. Top with 1 cup sliced strawberries tossed with 1 tsp sugar. * 8 oz nonfat or 1% milk Lunch * Southwestern veggie burger: Prepare 1 black-bean veggie burger according t o package directions. Serve on whole-wheat hamburger bun with sliced avocado, to mato and onion slices, and 1 Tbsp barbecue sauce. * 10 blue-corn tortilla chips Dinner * Cranberry-chicken couscous: Combine cup dried cranberries, tsp curry powde r and cup chicken broth. Bring to a simmer. Add cup whole-wheat couscous. Cover, remove from heat and steam for 10 minutes. Add 4 oz cubed grilled chicken breas t and 1 Tbsp chopped fresh parsley; toss. * 1 cup string beans with 1 tsp olive oil Snacks * 16 oz light mango smoothie (Try Jamba Juice Jamba Light Mango Mantra, or m ake your own smoothie by blending cup frozen mango chunks with cup calcium- and vitamin D-enriched orange juice and cup nonfat vanilla yogurt.) * 1 oz cinnamon-brown sugar roasted almonds Day 4 Breakfast * 1 cup whole-oat cereal (such as Cheerios), 1 cup blueberries, 2 Tbsp almon ds, 8 oz nonfat or 1% milk Lunch * Small 3-bean chili and roast beef sandwich with wasabi (spread 1 Tbsp wasa bi mayonnaise on kaiser roll and top with 2 oz lean roast beef, tsp pickled ging er and romaine lettuce) Dinner

* 4 oz meat loaf 1 small baked potato with 1 Tbsp sour cream 1 cup sliced carrots roasted in 2 tsp extra-virgin olive oil Snacks * 1 mini Babybel cheese and 1 apple * 10 pretzel twists dipped in 2 tsp Nutella hazelnut spread Day 5 Breakfast * cup cooked oatmeal with 1 tsp brown sugar and 1 Tbsp each dried cherries, dried cranberries and dried blueberries (or try Starbucks Perfect Oatmeal) * 12 oz nonfat cappuccino Lunch * Peanut butter and banana pizza: Spread 1 whole wheat pita with 1 Tbsp pean ut butter. Top with sliced banana. Drizzle with 1 tsp honey and broil for 2 minu tes. * 8 oz nonfat or 1% milk Dinner * Mexican rice bowl: Toss cup cooked brown rice with cup each drained canned black beans and microwaved frozen corn. Top with cup diced tomato, cup chopped onions, 2 Tbsp shredded Cheddar and cup chunky salsa. Snacks * Two 2-in. homemade chocolate chip cookies; 8 oz coffee with 1% milk * 1 pear, quartered, sprayed with nonstick cooking spray and roasted at 400F for 15 minutes, topped with cup vanilla frozen yogurt 11 Satisfying Foods (Keep this list with you!) 1. Vegetable- and-bean-based soups and chilis 2. Fresh fruits and vegetables 3. Baked potatoes 4. Main-dish salads with vinaigrette 5. Lean broiled or baked meat, fish and skinless white-meat chicken 6. Brown rice, whole-wheat couscous risotto, pasta and polenta au naturel or with a light vegetable or tomato sauce 7. Whole-grain cereals 8. Small servings of olive oil, canola oil and butter 9. Small portions of natural tortilla and regular potato chips (Fat-free ones aren't satisfying) 10. Mini-servings of cookies, ice cream and brownies 11. Coffee, tea, nonfat cappuccinos and lattes For a few more get-real tips when it comes to dieting, check out The Get Real Di et Plan.