The easiest way to add or shed pounds is to control how many calories you eat a day

The easiest way to add or shed pounds is to control how many calories you eat a day. Seventeen's registered dietitian Elisa Zied prepared two sample meal plans you can use to get an idea of what--and how much--you should be eating in a typical day to reach your healthiest weight.

1/2 cup low-fat granola
1 cup low fat yogurt
1 medium apple

1 banana
5 whole wheat crackers
1 oz cheddar cheese

Turkey wrap:
4 slices turkey breast cold cuts
1 slice American cheese
2 slices tomato
1/2 cup lettuce
2 tsp mayonnaise
1 whole wheat flour tortilla
1 cup low-fat or soy milk

12 cashews with 2 tbsp raisins
1 cup low-fat chocolate milk

4 ounces grilled chicken
1 medium-size baked potato
1 tsp margarine
1 cup cooked spinach or your favorite veggie with 1 tsp olive oil

1 chocolate pudding cup
2 sheets graham crackers

3/4 cup Cheerios
1 cup low-fat or soy milk
1 medium banana

20 peanuts
3/4 cup (6 oz) low-fat plain yogurt

2 slices whole wheat bread
4 slices turkey breast cold cuts
1 slice of American cheese
1 cup raw carrots
1 tsp mayonnaise

3 ounces grilled chicken
1 whole wheat tortilla
1 tbsp low fat sour cream
1/2 cup salsa
1/2 cup cooked broccoli or your favorite veggie with 1 tsp olive oil

3/4 cup blueberries
2 small chocolate chip cookies

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