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March 2009

Menu

1500 calories

BREAKFAST

1/2 grapefruit
1 cup whole grain cereal with
1 cup fat-free milk

LUNCH

Cheese sandwich:

Spread 1 tsp. reduced fat, trans fat-free margarine on each of 2 slices whole wheat bread. Place 2 slices (2 oz.) reduced-fat cheese and 2 thin slices of tomatoes between the bread.

1 cup cut-up raw vegetables (e.g., cucumber slices, bell pepper strips, broccoli florets)
1 medium pear

DINNER

1 (4 oz. raw) skinless chicken breast, baked or grilled
1 serving Ratatouille
1/2 cup cooked brown rice
1/2 cup unsweetened applesauce sprinkled with cinnamon

SNACKS1,2

1 cup nonfat plain yogurt mixed with 1 mini box raisins
18 almonds3

Nutrition Notes:

  1. Divide the snacks throughout the day.
  2. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
  3. May have 3/4 oz. pumpkin seeds or sunflower seeds instead of nuts.