April 2008

Menu

1500 calories

BREAKFAST

½ cup cooked oatmeal¹ with ½ sliced banana
1 cup fat-free milk

LUNCH

1 fast food hamburger (3.5 oz.) on bun
1 serving side salad with 1 packet low fat Italian dressing
Bottled water or unsweetened beverage²

DINNER

½ cup low sodium tomato or vegetable juice
1 serving turkey meatloaf
1 cup cooked green beans with ½ Tbsp. olive oil
1 small baked potato with 1 Tbsp. light sour cream

SNACKS^3,4

1 small pear
6 baby carrots
1 cup whole grain cereal with 1 cup fat-free milk

Nutrition Notes:

1. To save time, add 2/3 cup water to plain instant oatmeal and microwave for 1 minute.
2. You may choose unsweetened iced tea or regular coffee with sugar substitute or a diet soft drink. If you prefer to use sugar with your beverage, each sugar packet adds 15 calories.
3. Divide the snacks throughout the day.
4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.