Name: Super Energy Smoothie
Yield: Makes 2 servings
Ingredients: 1 cup vanilla soymilk; 1 cup firm light tofu (about 6 oz); 3/4 cup fresh blueberries (or 1/2 cup frozen, unsweetened); 2 scoops soy-protein powder (1 scoop is about 3 tbsp); 1 tsp almond extract

She may be a world-class diver, but Kimiko Hirai Soldati, 30, has the same diet goal as the rest of us: She wants to look good in a swimsuit. She eats 40 percent protein, 40 percent carbs and the rest fat, spread out over five small meals a day. Eating frequently "keeps you satisfied, so you're not starving and overeating," Soldati says. She freezes peeled fruit so she can always whip up a drink.

Recipe notes

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