Losing weight and maintaining a healthy weight for life begins with making gradual lifestyle changes you can stick with forever.

The ALL YOU 12 Week Reality-Checked Diet gives you detailed week-by-week instructions to gradually change your current habits into healthier ones. You will lose weight (about 1 pound per week) without feeling deprived or overwhelmed.

Each week for the next three months, we will give you a specific take-action tip to help you become a healthier you. So, jump right in and start week two of your 12-week program.

For motivation and to chat with other ALL YOU Reality Checked Diet testers, click here and enter the password: dietplan.

CLICK HERE FOR WEEK 1

Week 2 Take Action Tip: Start Your Day a Healthy Way

Eating breakfast gives your metabolism a kickstart, and if you eat a balanced breakfast, you'll feel fuller throughout the day, which means you'll consume fewer calories overall. The goal of this week is to eat a healthy breakfast every single morning, and we make it easier for you by giving you seven tasty options (all perfectly balanced and 350 calories) to choose from. Your only job is to make sure you've got all the ingredients on hand (see our handy shopping list below), so prepare a healthy breakfast and enjoy!

Meal: Breakfast #1

Raspberry Granola Yogurt:

1 6 oz. container low-fat vanilla yogurt

1 cup fresh or frozen raspberries

1 crunchy granola bar, crushed (such as Kashi® or Health Valley®)

Serving Directions

Top yogurt with berries and granola.

Meal: Breakfast #2

Peanut Butter & Banana Waffles:

2 frozen whole-grain waffles

2 tsp. peanut butter

1 small banana, sliced

Serving Directions

Toast waffles, spread with peanut butter and top with sliced banana.

Meal: Breakfast #3

Apricot-Nut Oatmeal:

1 packet instant plain oatmeal

1/4 cup dried apricots, chopped

1 oz. dry-roasted almonds, chopped

Serving Directions

Make oatmeal with hot water. Top with sliced apricots and almonds.

Meal: Breakfast #4

Vanilla Cherry Smoothie:

1 low-fat milk

1 cup frozen cherries (not thawed)

1/2 cup old-fashioned oatmeal (dry)

Serving Directions

Blend all ingredients until smooth.

Meal: Breakfast #5

Creamy Apple-Cinnamon Toast:

2 pieces whole grain bread

1/2 cup low-fat cottage cheese

1 medium apple, sliced

Cinnamon (to taste)

Serving Directions

Toast bread. Top with cottage cheese and apple slices. Sprinkle with cinnamon.

Meal: Breakfast #6

Swiss Broccoli Scramble:

1 cup egg substitute (such as EggBeaters®) or 8 egg whites

1 1/2 slices 1 oz. low-fat Swiss cheese (such as Alpine Lace®), cut into small pieces

1 cup chopped cooked broccoli

1 piece of whole grain bread

1 tsp. trans fat-free margarine (such as Brummel & Brown®)

Serving Directions

Scramble eggs with cheese and broccoli. Toast bread and spread with margarine to eat on the side.

Meal: Breakfast #7

Spicy Breakfast Burrito:

1 cup egg substitute (such as EggBeaters®) or 4 egg whites

1/2 cup canned black beans, rinsed and drained

2 Tbsp. spicy salsa

1 small, fat-free tortilla (such as La Tortilla Factory®)

Serving Directions

Scramble eggs with beans and salsa. Warm tortilla in microwave. Spoon egg mixture into tortilla and roll up.

Healthy Breakfast Shopping List

Crunchy granola bars

Frozen whole-grain waffles

Instant plain oatmeal

Dried apricots

Dry-roasted almonds

Whole-grain bread

Tortillas

Cottage cheese

Low-fat Swiss cheese

Low-fat milk

Eggs or egg substitute

Low-fat vanilla yogurt

Black beans (canned)

Salsa

Raspberries (fresh or frozen)

Bananas

Cherries (frozen)

Apples

Broccoli (fresh or frozen)

Peanut butter

Cinnamon

*ALL YOU should not be used as a substitute for regular professional health care. Always consult a physician before starting any diet or exercise program.