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March 2009

Menu

2000 calories

BREAKFAST

1 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.

2 cups tossed salad with 1 Tbsp. sunflower seeds, 2 tsp. olive. oil, and balsamic vinegar
1 medium pear

DINNER

2 (4 oz. raw) skinless chicken breast, baked or grilled
1 serving Ratatouille
1/2 cup cooked brown rice
1 small whole wheat roll
1 medium apple

SNACKS1,2

3/4 ounce nuts (about 8 walnut halves or 14 cashews or 15 pecan halves or 18 almonds or 25 peanuts)3
2 mini boxes raisins
1 cup fat-free milk

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.