Shape readers are pretty smart cookies when it comes to healthy eating. Many of you already know that eating five or six mini-meals throughout the day (instead of three large ones) is the best way to achieve a healthy weight because you feel full longer, avoid snacking on high-fat fare and stay energized all day long.

When we asked you to send in the recipe for your favorite mini-meal a few issues ago, we were deluged with hundreds of delicious and nutritious entries. Following are our 14 faves, including three power breakfasts; three scrumptious lunches; three low-cal, tasty dinners; three satisfying, lowfat snacks; and two light and creamy treats you can enjoy anytime.

Each mini-meal serves one and provides 100-400 calories plus healthy amounts of protein, cards and fat. All are so easy to make, they may quickly become your favorite mini-meals too.

"When we asked readers last February about their favorite mini-meals in the 'Tell Us' section of Hot Lines, which I edit, we were inundated with responses. So we decided to devote a Nutrition column to readers' picks," says Northern California-based Shape contributing editor Tajinder Rehal, author of "Readers' Best Mini-Meals," page 146. Rehal describes her own favorite mini-meal as "a whole-wheat tortilla filled with spinach leaves, spicy three-pepper hummus, mozzarella cheese and vegetarian salami." Rehal, who also edits our Success Stories and Target Training columns, includes exercise in her healthy lifestyle. Besides doing Pilates and Spinning and working out on the elliptical trainer, she's taking tennis lessons--from her husband, Bobby.

"Visual puns" is how Isabelle Dervaux describes her whimsical illustrations for "10 Ways to Stop Toxic Stress," page 186. "A woman's torso, as she is exercising, is very dynamic, so I drew it like a spring," Dervaux explains. A self-portrait of the artist exercising would show a water motif--her workouts revolve around the local swimming pool, where her daughter, Millie, 9, and son, Lucien, 7, often join her. Dervaux, who was born in the town of Valenciennes in the north of France, loves to indulge her passion for cooking--"all from scratch, with organic, seasonal produce." Now based in San Francisco, she also has illustrated for Newsweek and Vogue.

3 Rise 'n' Shine Breakfasts

1. Ban-Eggowich Toast 1 Eggo Nutri-Grain Whole Wheat waffle and top with 1 tablespoon reduced-fat peanut butter and 1 medium sliced banana.

Nutrition Score: 295 calories, 9 g fat.