January 2008

Menus

1500 calories

BREAKFAST

1 cup oat cereal with
1 cup fat-free milk and
½ sliced banana

LUNCH

Veggie Tuna Salad¹:

• ½ can (3 oz.) water-packed light tuna mixed with
• 1 Tbsp. light mayonnaise, placed on top of
• 2 cups leafy greens (romaine lettuce, red leaf lettuce or spinach)
• ½ cup chopped bell pepper (red, yellow or green)
• ½ cup sliced cucumber
• 5 cherry tomatoes, tossed with
• 2 Tbsp. reduced calorie dressing

1 slice whole wheat bread
1 medium apple

DINNER

1 cup canned vegetable soup²
1 (4 oz. raw) skinless chicken breast, baked or grilled, with 2 Tbsp. barbecue sauce
½ cup Broccoli with Shallots
1 small baked sweet potato drizzled with 1 Tbsp. reduced sugar maple syrup
1 cantaloupe wedge (1/8 of medium melon)

SNACKS^3,4

1 ounce nuts (about 10 walnut halves or 18 cashews or 20 pecan halves or 23 almonds or 35 peanuts)
5 cups hot air popped popcorn or lite microwave popcorn
Sugar free hot cocoa prepared with 1 cup fat-free milk

Nutrition Notes:

1. To save on prep time, choose vegetables at a salad bar in the supermarket or at a take out deli.
2. To cut down on sodium, use low sodium soup.
3. Divide the snacks throughout the day.
4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.