Calorie intakes are in between 1,300 to 1,600 depending on your body type and the amount of exercise. The meals are simple and similar to what you eat when you are not watching your weight. An average meal looks something like this. Breakfast consists of four silver dollar pancakes with a small amount of syrup, 1/2 cup of strawberries and a glass of skim or low-fat milk. For lunch, you will eat a veggies wrap, a green salad with fat-free dressing and 1/2 cup of melon. Dinner is a 1"-thick slice of meatloaf, 2/3 cup of egg noodles and all-you-can-eat zucchini. The key here is portion size.

Each week dieters are encouraged to focus on something new over the three-month period. Week 1: Change Breakfast. Week 2: Change Lunch. Week 3: Change Snacks. Week 4: Change Dinner. Week 5: Dining Out. Week 6: Weekends and Holidays. Week 7: Fixing Your Kitchen. Week 8: How Am I Doing? Week 9: Stress Relief. Week 10: Staying Active For Success. Week 11: Keeping on Track. Week 12: Banish Your Boredom.