Breakfast: 1/2 cup fat-free cottage cheese, 1/2 whole-wheat English muffin with 1 teaspoon pure fruit spread or natural peanut butter, and 1 medium-size slice cantaloupe.
Morning Snack: 1 hard-boiled egg and 1/2 cup grapes.
Lunch: Caesar salad with 3 ounces grilled chicken and 2 teaspoons low-fat oil-and-vinegar Caesar dressing, and 1/2 apple.
Afternoon Snack: 1 ounce whole natural almonds.
Dinner: 3 ounces broiled salmon, 1/2 cup brown rice, 1 cup steamed vegetables (any).
Evening Snack: 1/2 cup juice-sweetened yogurt.
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