February 2008

Menus

1500 calories

BREAKFAST

Strawberry Banana Smoothie:

• ¾ cup (about 8) frozen unsweetened strawberries¹
• 1 small banana
• ½ cup nonfat milk
• 1 cup nonfat plain yogurt²
• 1 tsp. sugar or no calorie sweetener, to taste

Combine ingredients in a blender. Blend until smooth.

LUNCH

2 oz. sliced smoked turkey breast with lettuce, sliced tomato and 2 tsp. mustard in 1
   whole wheat pita
6 red and yellow bell pepper strips
1 medium pear

DINNER

1½ cups Carrot and Apple Soup
1 (4 oz. raw) flounder fillet cooked with 2 tsp. olive oil, served with lemon wedge
½ cup zucchini cooked with ½ cup canned stewed tomatoes, no salt added
1 slice whole wheat bread with 1 tsp. reduced fat, trans fat-free margarine

SNACKS^3,4

18 almonds
1 (6 oz.) container light (or lite) yogurt, any flavor

Nutrition Notes:

1. If fresh strawberries are used instead of frozen, add 4-5 ice cubes to blender.
2. Vanilla or strawberry light (or lite) yogurt may be used instead of plain yogurt.
3. Divide the snacks throughout the day.
4. Include water, unsweetened flavored seltzer or a no-calorie beverage throughout the day.