You can prepare an omelet using red pepper, mushrooms, red onion, tomatoes, and a little broccoli—garnish with low fat cheese, low fat sour cream, and salsa.

例如，你可以用红椒、蘑菇、红洋葱、西红柿和一点西兰花配以低脂奶酪、低脂酸奶油和莎莎酱来做煎蛋卷。

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Low-fat lunch meats and low-fat cheese.

低脂午餐肉和低脂奶酪。

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Morning: Vegetable sticks and low-fat cheese sticks.

早晨：蔬菜棒和脱脂奶酪棒。

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Other near-perfect snacks are carrot sticks and hummus, low-fat or air-popped popcorn sprinkled with parmesan cheese, cantaloupe melon wedges wrapped in smoked salmon and low-fat cheese on whole-grain crackers.

FORBES: The Perfect Snack

Splurge on imported prosciutto and embrace full-fat cheese.

WSJ: Homemade Pizza Recipes: Pizza Perfect

It is important to take in adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement.

CNN: How should I eat to build muscle mass?