One cup 2% cottage cheese with 1/4 cup each blueberries, raspberries and strawberries

1 serving of your soup

Mini protein starter: 1 oz of chicken, roast beef or cheese, or have a spoonful of tuna, salmon or cottage cheese

1 serving of your bean dish

1 serving of your soup

2 cups chicken and vegetable stir-fry. To make: In a skillet or wok, stir-fry 1 tsp. minced garlic; your favorite seasonings ( such as ground ginger and onion flakes); 1 cup of cooked, skinless chicken breast, sliced; and 1 1/2 cups of your choice of chopped vegetables for 5-7 minutes or until crisp tender.

One Swiss or Belgian chocolate ( 1 ounce )

Breakfast protein shake made with 2 scoops whey protein powder, 8 oz. skim milk and 1/2 cup fruit

1 serving of your soup

Mini protein starter: 1 oz of chicken, roast beef or cheese, or have a spoonful of tuna, salmon or cottage cheese

1 serving of your bean dish

1 serving of your soup

2 cups vegetables: 5 oz. roasted salmon. To make: arrange salmon fillet on foil; drizzle with a mixture of 2 Tbs. dry white wine; 2 tsp. lemon juice; minced garlic and thyme; and sea salt and pepper. Wrap tightly, roast at 450 degrees until opaque ( 10 minutes for every 1" thickness of fish, plus an additional 5 minutes).

One Swiss or Belgian chocolate ( 1 ounce )

1 1/2 cups plain nonfat yogurt mixed with 1 oz. almonds

1 serving of your soup

Mini protein starter: 1 oz of chicken, roast beef or cheese, or have a spoonful of tuna, salmon or cottage cheese

1 serving of your bean dish

1 serving of your soup

1 serving of shrimp salad ( include 8 shrimp). To make: Marinate 1 lb. extra-large shrimp( peeled, deveined) 2 minutes in 2 Tbs. lemon juice. Season with sea salt and pepper. Broil until just opaque ( about 2 minutes per side ). Shred 2 heads of Romaine lettuce, toss with 6 Tbs. mayonnaise and shrimp. Makes 4 servings.

One Swiss or Belgian chocolate (1 ounce)

If you started out at stress Level 1, follow the following diet strategies until you've reached your goal weight. If you were at Level 2, complete the six-day cycle again, using Level 1 recipes. Then, stick to the following diet strategies until you've reached your goal weight.

• Make sure your daily diet is roughly 40% protein, 25% fat and 35% low-glycemic carbs (for a list of high-glycemic carbs, see "Set Yourself Up for Success"). 

• Eat 5 mini meals daily, aiming for a total of 1250 calories per day.

• Enjoy 5 oz. of nuts weekly; nuts are high in protein and essential fatty acids, which stabilize stress-hormone production.

• Drink 64-oz. of water every day.

• Keep stress-triggering caffeine intake low, and start each lunch with a mini protein starter.