Ran Anbar MD succeeded in “right-sizing,” as he describes his 70-pound weight loss, by eating three 400-calorie meals and three 100-calorie snacks per day. Even though that‘s significantly below the 2,400 calories per day he consumes now to maintain his target weight, Anbar often eats meals of about 400 calories and low-calorie snacks – and happily.

“You can be satisfied with fewer calories,” he says. “You can have a healthy, fulfilling meal for 400 calories.”

Some of his favorites:

large bowl of raisin bran cereal mixed with granola and skim milk

Wegmans Coco-pop spread with peanut butter

Chicken noodle soup and green salad with turkey and one teaspoon drizzle dressing, plus two Tim Horton doughnut holes

3 ¼ ounces of salmon with 2 pounds of vegetables (broccoli, cauliflower, string beans)

Skinless chicken breast, a scoop of rice and a scoop of broccoli, with a slice of bread (no butter)

Ran Anbar MD is an associate professor of pediatrics and director of pediatric pulmonary medicine at Upstate Medical University and president of the American Society of Clinical Hypnosis.