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January 2009

Menu

1500 calories

BREAKFAST

½ grapefruit
1 slice whole wheat toast with 2 tsp. peanut butter
1 cup fat-free milk

LUNCH

Curried Chicken Salad served on bed of lettuce leaves with 1/2 cup shredded red and green cabbage
1 mini whole wheat pita bread
½ cup (about 15) grapes

DINNER

Tossed salad with 2 cups red or green leaf lettuce, ½ cup sliced cucumber, ½ sliced tomato, and ¼ cup sliced carrots with 2 tsp. olive oil, and balsamic vinegar
3 oz. broiled ground sirloin patty (90% lean/10% fat) with 1 tsp. ketchup
1 cup cooked broccoli spears
1 medium baked potato topped with 1 tsp. reduced fat, trans fat-free margarine
1 cup melon cubes

SNACKS1,2

6 oz. nonfat plain yogurt mixed with 2 Tbsp. sunflower seed kernels
1 medium banana

Nutrition Notes:

  1. Divide the snacks throughout the day.
  2. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.