Abstract: The inventive diet is designed to provide an easy and effective meal plan to assist an individual to meet his/her dietary goals. The dieter consumes about four meals per day, wherein the total daily caloric content of the meals comprises about 45% carbohydrates selected from fiber rich foods containing at least about 2 grams of dietary fiber for each 90 calorie serving of said fiber rich food, about 25% lean protein and about 30% heart healthy fats. The recommended menus are simple, interchangeable and realistic and do not deprive the dieter of essential nutrients.