• Eating five fiber-and protein-rich mini meals to prevent energy dips, hunger pangs and cravings throughout the day. For three of them, you'll be having the soup and bean meals developed for your stress levels.

• Having a mini protein starter 20 minutes before lunch. Your brain's cue to stop eating is when protein reaches the bottom of the stomach; yet women hold food in their upper stomachs up to an hour longer than men, putting us at a higher risk of overeating. To jump-start your fullness trigger, you'll be having 1 oz. of protein while you prepare lunch.

• Drinking 9 cups of fluid per day. At least four should be water, but you can also enjoy other liquids, such as herbal teas and flavored seltzers.

• Having one Swiss or Belgian chocolate with dinner. High-quality chocolates contain phenylethylamine - a mood-boosting chemical. And chocolate triggers the production of serotonin and dopamine; both lower stress hormones. 

• Losing weight fast! Up to 6 lbs. in the first six days, then 2 lbs. a week after that. Once you've reached your goal weight, follow the six-day cycle whenever stress threatens your figure.

To beat Level 1 stress, you need vitamin C, which is essential for nervous-system function. The tomato-pumpkin soup, below, supplies half your daily requirement. Garbanzos in the bean meal stabilize stress hormones; hot peppers trigger metabolism-boosting enzymes in the liver.

To beat level 2 stress, the soup's broccoli or spinach will replenish your body's depleted stores of vitamins C and B6 - a de-stressing nutrient women excrete twice as fast as men. The pinto beans in the bean meal stabilize stress hormones, while the rosemary soothes your over-worked adrenal glands.

Saute 2 cups chopped white onions in 1 tsp olive oil. Add 1/2 tsp. nutmeg; 1 can(14 1/2 oz) unsweetened pumpkin; 1 can (14 1/2 oz) tomatoes, chopped; 1/4 cup finely chopped fresh parsley and 4 cups fat-free chicken broth; simmer for 5 minutes. Add 1 cup nonfat yogurt and 6 oz. soft tofu; puree. Add salt and pepper to taste. Makes 8 servings.

Wash 2 bunches of kale( you may substitute fresh baby spinach) and chop leaves. Saute 4 cloves of garlic, minced; 1 Tbs. minced ginger and 1 red chili pepper, finely chopped, in 1 tsp. olive oil. Stir in 2 tomatoes, chopped, and 1 can (15 oz) garbanzo beans with liquid. Simmer for 5 minutes; add 1 tsp. soy sauce, 1 tsp. hoisin sauce and kale or spinach. Cover and cook over medium heat, stirring until veggies are tender. Makes 6 servings.

In a pot, bring 2 cups fat-free chicken broth and 3 cups water to a boil. In a skillet, saute 1 lb. onions, chopped; and 3 cloves garlic, chopped, in 1 tsp. olive oil. Add 2 lbs. broccoli or spinach and saute until vegetables soften. Add vegetables to broth; cover and boil 5 minutes. Add 6 oz. soft tofu; puree. Sprinkle with 2 tbs. tarragon. Makes 8 servings.

In large serving bowl, combine 1 can (15 oz. lemon pinto beans (if using regular pinto beans, add 1/4 tsp lemon juice), well rinsed and drained; 1/3 cup thinly sliced red onion; 1 tsp. olive oil; 1 Tbs. red wine vinegar; 1 tsp minced fresh rosemary; 1 garlic clove, minced, and a dash of hot pepper sauce. Toss gently to blend; cover and chill at least 15 minutes. Season to taste with salt and pepper. Makes 4 servings.