January 2008

Menus

2000 calories

BREAKFAST

¾ cup calcium-fortified orange juice
1 cup oat cereal with
1 cup fat-free milk and
1 sliced banana

LUNCH

Veggie Tuna Salad¹:

• 1 can water-packed light tuna mixed with
• 1 Tbsp. 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
• ¼ cup croutons
• 2 tsp. olive oil and
• balsamic vinegar

2 slices whole wheat bread
1 medium apple

DINNER

1 cup canned vegetable soup²
2 (4 oz. each, raw) skinless chicken breasts, baked or grilled, with 3 Tbsp. barbecue sauce
½ cup Broccoli with Shallots
1 medium baked sweet potato
1 cantaloupe wedge (¼ 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)
1 small box (1.5 oz.) raisins
20 low fat baked tortilla chips with 2 Tbsp. salsa

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.