April 2008

Menu

2000 calories

BREAKFAST

1 cup cooked oatmeal¹ with 1 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
1 carton low fat chocolate milk

DINNER

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

SNACKS^2,3

1 medium pear
6 baby carrots
20 baked tortilla chips with 2 Tbsp. guacamole

Nutrition Notes:

1. To save time, add 2/3 cup water to plain instant oatmeal and microwave for 1 minute.
2. Divide the snacks throughout the day.
3. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.