Chapter List

• Introduction to Your Perfect Weight
• The Health Benefits of Weight Loss
• Setting Your Goal Weight
• A Beginners Guide to Cutting Fat
• Creating the Low-Fat Kitchen
• Shop Talk Developing Your Supermarket Savvy
• Low-Fat Cooking Tricks
• Nutrition Getting the Right Stuff
• Exercise Your Secret Weapon
• Resistance Training Pump Up Your Weight Loss Power
• Taming Your Stress While You Shed Pounds
• Change Your Ways Change Your Weight
• Jump-Starting Your Motivation
• Reader Survey Results
• Calling All Men
• For Women Only
• His Her Guide to Weight Loss
• Keeping Your Kids Slim
• Dining-Out Guide
• Special Situations
• Tips from Top Spas
• 20 Unexpected Reasons Why Weight Loss Fails
• Makeovers to Last a Lifetime
• Keeping It Off Forever
• Your Perfect Weight 52-Week Plan
• Your Perfect Weight Week 1
• Your Perfect Weight Week 2-5
• Your Perfect Weight Week 6-10
• Your Perfect Weight Week 11-13
• Your Perfect Weight Week 14-17
• Your Perfect Weight Week 18-20
• Your Perfect Weight Week 21-23
• Your Perfect Weight Week 24-26
• Your Perfect Weight Week 27-30
• Your Perfect Weight Week 31-35
• Your Perfect Weight Week 36-39
• Your Perfect Weight Week 40-43
• Your Perfect Weight Week 44-48
• Your Perfect Weight Week 49-52
• Your Perfect Weight Success Diary
• Sample Diary for Women
• Sample Diary For Men
• Success Diary
• Quick and Easy Low-Fat Recipes Breakfast
• Quick and Easy Low-Fat Recipes Dinner
• Quick and Easy Low-Fat Recipes Party Food
• Quick and Easy Low-Fat Recipes Brown-Bag Lunches
• Quick and Easy Low-Fat Recipes Desserts
• Low-Fat Survival Techniques for Thriving in a High-Fat World
• Never Say Never
• Training Yourself To Make Better Choices
• Slimmer Selections from Fast-Food Restaurants
• Surprise Some Foods Can Fool You
• One Hundred 100-Calorie Snacks
• Terms for Perfect Weight

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Quick and Easy Low-Fat Recipes Brown-Bag Lunches

BROWN-BAG LUNCHES

Tuna Shell Salad

Tuna salad is a dieter's staple. This version extends the tuna with vegetables and pasta (any small shape will do). Nonfat mayonnaise moistens the salad without contributing the fat of regular mayo.

11/2 cups tiny pasta shells

13 ounces water-packed tuna, drained and flaked

1/2 cup diced sweet red peppers

1/2 cup thawed frozen peas

2 scallions, minced

2 tablespoons minced fresh parsley

1/2 teaspoon dried oregano

1/2 cup nonfat mayonnaise

1 tablespoon white wine vinegar

2 teaspoons Dijon mustard

Cook the pasta in a large pot of boiling water for 10 minutes, or until just tender. Pour into a colander, rinse with cold water and transfer to a large bowl.

Add the tuna, peppers, peas, scallions, parsley and oregano. Toss to combine.

In a small bowl, mix the mayonnaise, vinegar and mustard. Stir the dressing into the pasta mixture.

Makes 4 servings.

Per serving: 319 calories, 3.2 g. fat (9% of calories), 1.5 g. dietary fiber, 39 mg. cholesterol, 826 mg. sodium.

Turkey and Cucumber Sandwiches

Seasoned with horseradish and garlic, these sandwiches have a nice bite! To carry one in a brown-bag lunch, keep the filling and bread separate so the bread doesn't become soggy. Assemble the sandwich just before eating.

1/2 cup nonfat mayonnaise

1 tablespoon prepared horseradish

1/2 teaspoon garlic powder

1/2 teaspoon ground black pepper

2 cups finely chopped cooked turkey breast

1/4 cup finely chopped scallions

8 slices rye bread

1 seedless cucumber, very thinly sliced

In a medium bowl, toss together the mayonnaise, horseradish, garlic powder and pepper. Mix in the turkey and scallions.

Divide the mixture among 4 slices of the bread, spreading it to the edges. Overlap the cucumber slices in an even layer over the turkey. Top with the remaining 4 slices of bread.

Makes 4 servings.

Per serving: 279 calories, 4.2 g. fat (14% of calories), 4 g. dietary fiber, 49 mg. cholesterol, 816 mg. sodium.

California Chicken Salad Sandwiches

This low-fat chicken salad is a little out of the ordinary--getting exotic flavor from dried coriander and ginger. Mixing yogurt with mayonnaise for a dressing gives the salad extra tang that mayo alone doesn't provide.

2 cups shredded cooked chicken breast

1 cup halved seedless grapes

1/2 cup finely chopped celery

1/4 teaspoon ground coriander

1/4 teaspoon powdered ginger

1/4 teaspoon dried basil

1/4 cup nonfat mayonnaise

1/4 cup nonfat yogurt

4 large pita breads

16 large spinach leaves

In a medium bowl, toss together the chicken, grapes, celery, coriander, ginger and basil. Mix in the mayonnaise and yogurt.

Cut each pita in half and open the pockets. Line each half with 2 spinach leaves. Fill with the chicken mixture.

Makes 4 servings.

Per serving: 296 calories, 6.2 g. fat (19% of calories), 1.9 g. dietary fiber, 63 mg. cholesterol, 512 mg. sodium.

Catalina Shrimp in Pita Pockets

What could be easier? Buy ready-cooked and peeled shrimp, a bag of premixed coleslaw vegetables and bottled dressing. Toss them all together and stuff the low-fat mixture into a pita.

12 ounces small shrimp, peeled, deveined and cooked

2 cups preshredded coleslaw mixture

1/2 cup reduced-calorie Catalina dressing

4 large whole-wheat pita breads

In a medium bowl, combine the shrimp, coleslaw mixture and dressing.

Cut each pita in half and open the pockets. Fill with the shrimp mixture.

Makes 4 servings.

Per serving: 217 calories, 3.4 g. fat (14% of calories), 1.7 g. dietary fiber, 84 mg. cholesterol, 559 mg. sodium.