Weight loss that lasts: how can you keep "rebound pounds" at bay after you stop counting calories? Here are six sure-fire strategies for long-term success

Shape, March, 2003 by Jenna Schnuer

To make the streusel topping, in a small bowl combine remaining 1/4 cup flour, almonds, brown sugar and remaining 1 tablespoon margarine. Sprinkle mixture over muffins.

Bake 20-25 minutes, until a wooden pick comes out clean. Cool muffins in pan, on a wire rack, 10 minutes before removing from pan.

Nutrition Score per serving (1 muffin): 274 calories, 14% fat (4 g; 1 g saturated), 76% carbs (52 g), 10% protein (7 g), 3 g fiber, 114 mg calcium, 2 mg iron, 297 mg sodium.

Quinoa Salad With Vegetables and Feta

Pack this easy-to-prepare-ahead salad in your lunchbox and make your pastatoting co-workers jealous.

Serves 2

Prep time: 10 min./Cook time: 10 min.

Nutrient note: Quinoa contains more high-quality protein than any other grain because it's a complete protein, supplying all the essential amino acids; green peppers are brimming with vitamin C; carrots have loads of beta carotene; cabbage contains calcium, phosphorous, potassium and vitamin A; olive oil is a good source of heart-healthy monounsaturated fat.

  1/2 cup quinoa
    1 cup water
    1 green bell pepper, seeded and diced
1 1/2 cups chopped carrots
    1 cup diced red cabbage
  1/2 cup minced red onion
  1/4 cup minced sun-dried tomatoes
      (from oil-packed jar), drained
    1 tablespoon red wine vinegar
    2 teaspoons Dijon mustard
    1 teaspoon olive oil
    Salt and ground black pepper
    2 tablespoons feta cheese

Rinse quinoa under cold water and drain. Combine quinoa and 1 cup water in a medium saucepan. Bring water to a boil, reduce heat, cover and cook 10 minutes, until liquid is absorbed. Transfer quinoa to a large bowl and add green pepper, carrots, cabbage, onion and sun-dried tomatoes.

In a small bowl, whisk together vinegar, mustard and oil. Pour mixture over quinoa mixture and toss to combine. Salt and pepper to taste. Spoon mixture onto individual plates, and top each serving with 1 tablespoon feta cheese.

Nutrition Score per serving (2 cups): 325 calories, 29% fat (10 g; 3 g saturated), 58% carbs (47 g), 13% protein (11 g), 8 g fiber, 172 mg calcium, 6 mg iron, 286 mg sodium.

Curried Turkey-Green Apple Burgers With Chipotle Mayonnaise

If it's comfort food you're craving, there's no better meal than this burger. The apples keep the lean turkey breast moist and add a surprisingly delicious tart twist.

Serves 4

Prep time: 10 min./Cook time: 6-8 min.

Nutrient note: Turkey is an excellent source of high-quality, lean protein; apples contain pectin, a soluble fiber that lowers cholesterol and heart-disease risk.

1 pound ground turkey breast or ground skinless chicken breast
1 Granny Smith apple, cored and diced (1/8-inch pieces)
1 teaspoon poultry seasoning
1 teaspoon curry powder
2 teaspoons olive oil
4 tablespoons fat-free mayonnaise
1 teaspoon minced chipotle chilies in adobo sauce
  (from 7-ounce can)
4 whole-grain hamburger rolls
4 lettuce leaves (red leaf)
2 medium tomatoes, sliced

In a large bowl, combine turkey, apple, poultry seasoning and curry powder. Mix well and shape mixture into 4 patties, each about 1-inch thick. Heat oil in a large skillet over medium-high heat. Add burgers and cook 3-4 minutes per side, until cooked through.