Our 2,000-calorie diet -- full of nutrient-packed foods that require little or no preparation -- is perfect for breastfeeding moms who want to lose weight. (Dipping any lower than 1,800 calories a day won't give your body the energy and nutrients it needs.)

7 a.m. Breakfast • Whole-wheat English muffin spread with 1/2 tbs. peanut butter • 1 Breakstone's Cottage Doubles (low-fat cottage cheese with fruit spread) • 1 cup (8 fl. oz.) calcium- and vitamin D- fortified orange juice

10 a.m. Mid-morning snack • 6-oz. Stonyfield Farm fat-free yogurt • 14 baby carrots

1 p.m. Lunch • Amy's Light in Sodium vegetable lasagna • Large apple

4 p.m. Afternoon snack • 22 almonds (1 oz.) • Small box (1.5 oz.) of raisins

7 p.m. Dinner • 6-oz. grilled chicken breast * 1/2 cup sautèed spinach • Small baked sweet potato with 2 tsps. Spectrum Spread Naturals (canola-oil-based spread)

9 p.m. After-dinner treat • Skinny Cow ice cream sandwich, or any 100-150-calorie portion-controlled dessert

Our 1,500-calorie diet -- a modified version of the 2,000-calorie plan -- is great for moms who aren't breastfeeding and want to slim down.

7 a.m. Breakfast • Use 1 tbs. peanut butter instead of 1/2 tbs. • Skip the OJ

10 a.m. Mid-morning snack • Cut the carrots

1 p.m. Lunch No change

4 p.m. Afternoon snack • Eat 10 almonds instead of 22 • Swap the raisins for a medium orange

7 p.m. Dinner • Cut your portion of chicken from 6 to 4 oz.

9 p.m. After-dinner treat No change

Breastfeeding -- and STILL hungry on the 2,000 plan? Your body may need more energy. If you're honoring your hunger cues (and not just eating to pass the time), add calories gradually -- in 100-calorie increments, choosing healthy foods that will boost your overall nutrient intake and still help you lose weight.

Try these healthy 100-calorie snacks:

• 1 large apple, pear, orange, banana
• 12 baby carrots with 2 tbs. hummus
• 30 grapes
• 1 bag Orville Redenbacher's Mini Bags Smart Pop popcorn
• 1 piece of string cheese