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April 2009


1500 calories


1 cantaloupe wedge (1/8 medium melon)
1 whole wheat English muffin with 2 tsp. apple butter
1 cup fat-free milk


Chefs salad:

2 cups salad greens topped with 1 oz. cooked chicken or turkey breast, 1 oz. cooked ham and 1 oz. reduced fat cheese, each cut into thin strips. Add 1 sliced hard-boiled egg, 5 cherry tomatoes cut in half and 1 Tbsp. reduced fat salad dressing.

1 mini whole wheat pita, cut into wedges and dipped in 2 Tbsp. hummus
1 apple


1 sliced tomato seasoned with oregano and drizzled with 2 tsp. olive oil
1 serving Zucchini Lasagna
1 cup fresh fruit salad


1 ice pop, no sugar added
1 oz. whole wheat crackers with 2 tsp. peanut butter3,4

Nutrition Notes:

  1. Divide the snacks throughout the day.
  2. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
  3. Cracker size varies; check Nutrition Facts label for number of crackers in 1 oz.
  4. May choose 1 oz. reduced fat cheese instead of peanut butter