February 2009

Menu

2000 calories

BREAKFAST

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

LUNCH

2 servings Southwest Turkey Soup
6 baby carrots
1 1/2 oz. whole wheat crackers²
1 medium apple

DINNER

1 cup low sodium tomato or vegetable juice
Fillet of sole (6 oz. raw) cooked with 1 Tbsp. olive oil, served with lemon wedge³
3/4 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 pineapple chunks, packed in juice

SNACKS^3,4

3 cups hot air popped popcorn or lite popcorn, sprinkled with 1 Tbsp. parmesan cheese
1 cup fat-free milk

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 to determine number of crackers in 1½ 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.