Choose more plant-based proteins. Over this month, start to reduce consumption of red meat — by week four it should be a once-a-week habit (or gone). That dramatically lowers saturated fat intake. Eat three to six-ounce servings (200 -300 calories) of poultry (skinless), tofu, tempeh, fish, beans and lentils, eggs, and protein-based pasta as your primary choices. Spices and marinades (watch sugar, salt) add flavor. Use non-stick sprays and healthy oils for cooking. Choose protein-based snacks, too.