January 2009

Menu

2000 calories

BREAKFAST

½ grapefruit
2 slices whole wheat toast with 1½ Tbsp. 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 cabbage¹
1 whole wheat pita bread
1 medium pear

DINNER

Tossed salad with 2 cups red or green leaf lettuce, ½ cup sliced cucumber, ½ sliced tomato, and ¼ cup sliced carrots with 1 Tbsp. olive oil, and balsamic vinegar
4 oz. broiled ground sirloin patty (90% lean/10% fat) with 1 Tbsp. ketchup on hamburger bun
1 cup cooked broccoli spears
¾ cup cooked corn²
1 cup melon cubes

SNACKS^3,4

Chocolate milk: 1 cup fat-free milk mixed with ½ Tbsp. chocolate syrup
1 medium banana
20 low fat baked tortilla chips

Nutrition Notes:

1. If preferred, may put Curried Chicken Salad into pita bread instead of serving on lettuce with cabbage.
2. Use frozen corn kernels instead of canned corn to cut down on sodium.
3. Divide the snacks throughout the day.
4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.