May 2008

Menu

1500 calories

BREAKFAST

½ cup calcium-fortified orange juice
1 egg cooked with nonstick cooking spray
1 slice whole wheat toast with 1 tsp. reduced fat, trans fat-free margarine
1 cup fat-free milk

LUNCH

Chicken Sandwich:
1 whole wheat bun spread with ½ Tbsp. low fat mayonnaise¹ with 3 oz. baked or grilled chicken and 2 slices tomato
6 baby carrots
1 medium banana

DINNER

½ cup sliced cucumber with 1 Tbsp. fat-free Ranch dressing
1 serving Lemon Dijon Salmon
1 cup broccoli cooked with 1 tsp. olive oil
½ cup cooked brown rice
1 cantaloupe wedge (1/8 of medium melon)

SNACKS^2,3

6 oz. nonfat plain yogurt mixed with 4 large, sliced strawberries
5 cups hot air popped popcorn lightly sprayed with butter spray and sprinkled with your choice of seasoning⁴

Nutrition Notes:

1. May use ketchup or mustard instead of low fat mayonnaise, if desired.
2. Divide the snacks throughout the day.
3. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
4. Seasonings may include cinnamon, garlic powder, chili powder, no salt seasoning blends. Lite microwave popcorn may be used instead of seasoned hot air popped popcorn.