February 2009

Menu

1500 calories

BREAKFAST

1/2 cup cooked barley cereal with 1/2 sliced banana¹
1 cup fat-free milk

LUNCH

1 serving Southwest Turkey Soup
6 baby carrots
1 oz. whole wheat crackers²
1 medium apple

DINNER

1 cup low sodium tomato or vegetable juice
1 (4 oz. raw) fillet of sole cooked with 1 Tbsp. olive oil, served with lemon wedge³
1/2 cup cooked brown rice
1 cup cooked broccoli sprinkled with 1/2 tsp sesame seeds
1 slice whole wheat bread with
1 tsp. reduced fat, trans fat-free margarine
1/2 cup unsweetened applesauce sprinkled with cinnamon

SNACKS^3,4

6 oz. nonfat plain yogurt with 4 chopped dried apricot halves
3 cups hot air popped popcorn or lite popcorn, sprinkled with 1 Tbsp. parmesan cheese

Nutrition Notes:

1. If you would like to try quick cooking hot barley cereal but cannot find it locally, one company that offers it by mail is NuWorld Nutrition at 800-950-3188. Or instead, you can have oatmeal for breakfast.
2. Cracker size varies; check Nutrition Facts label for number of crackers in 1 oz.
3. May use other fish such as flounder, halibut, tilapia
4. Divide the snacks throughout the day.
5. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.