(Family Features) - Omelet and sausage for breakfast. Lasagna for dinner. If these meals sound like your favorites, you're not alone.

A recent survey by Boca Foods found that these meals are American's favorite breakfast and dinner choices. But if you're like three out of four Americans who want to eat healthier, and another 70 percent trying to avoid fats to maintain a balanced diet, you may think that you have to forgo these favorites, right? Wrong. With a meatless makeover, these high-fat dishes are now lower in fat and saturated fat, without sacrificing great flavor.

Compare a breakfast with an omelet and sausage to a "smart" meatless breakfast including reduced-fat cheese and meatless sausage. By replacing your regular sausage patty with a Boca meatless sausage patty, you'll cut total fat by more than 8 grams and trim 80 calories from your meal. And, what about lasagna? Traditionally, meat lasagna can have a lot of fat and calories. But, lasagna made with meatless crumbles like Boca Ground Burger as opposed to ground beef reduces total fat by 9.5 grams and cuts 40 grams of cholesterol, while still delivering the great taste.

It's clear that the carb-counting craze is on the rise, but nearly 75 percent of Americans would be more likely to adopt such a diet if it were not so high in fat and cholesterol. A simple meatless makeover is the answer, offering high-protein, carb- conscious options with substantially less fat and cholesterol.

Whether you're looking to cut carbs, increase protein, watch your cholesterol or reduce fat or calories, Boca meatless products - from burgers to breakfast sausage to chicken - can fit into any plan. For delicious recipes, visit www.bocafoods.com.

Shaping Up for Summer

With summer just around the corner, getting in shape and staying healthy is top of mind. Tipping the scales in your favor is all about small, manageable steps. Ellie Krieger, RD, shares three simple steps to get in shape for swimsuit season:

• Go meatless one day a week. While many people turn to high- protein diets to lose weight, those diets are often too high in fat and saturated fat. A better approach is substituting great- tasting meatless products that are packed with nutritious soy protein and are lower in fat, cholesterol and calories than traditional meat-based counterparts.
• Shave off 100 calories a day. Trimming 100 calories a day from your diet can make a big difference. Using low-fat or fat-free products and meatless substitutes are easy ways to cut calories and enjoy your favorite meals.
• Build in variety. People often give up on dieting because they can't have the foods they love. Variety is important to help avoid diet burnout, so keep your refrigerator, freezer and cupboard stocked with nutritious and delicious foods.

If you enjoy Boca meatless products and want to receive free tips and recipes, visit www.bocafoods.com and become a Boca Believer.