February 2008

Menus

2000 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.

1 slice whole wheat toast with 1 Tbsp. peanut butter

LUNCH

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

DINNER

1½ cups Carrot and Apple Soup
2 (4 oz. each, raw) flounder fillets cooked with 1 Tbsp. olive oil, served with lemon wedges
½ cup zucchini cooked with ½ cup canned stewed tomatoes, no salt added
½ cup cooked brown rice³
1 whole wheat dinner roll with ½ Tbsp. reduced fat, trans fat-free margarine
½ grapefruit

SNACKS^4,5

1 ounce nuts (about 10 walnut halves or 18 cashews or 20 pecan halves or 23 almonds or 35 peanuts)
1 cup (about 30) grapes

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. Save cooking time by using instant brown rice.
4. Divide the snacks throughout the day.
5. Include water, unsweetened flavored seltzer or a no-calorie beverage throughout the day.