May 2008

Menu

2000 calories

BREAKFAST

½ cup calcium-fortified orange juice
1 egg cooked with nonstick cooking spray
2 slices whole wheat toast with 2 tsp. reduced fat, trans fat-free margarine
1 cup fat-free milk

LUNCH

Chicken Sandwich:
1 whole wheat bun spread with 2 tsp. low fat mayonnaise¹ with 4 oz. baked or grilled chicken and 2 slices tomato
6 red, yellow or green bell pepper strips
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
1 cup cooked brown rice
1 whole wheat dinner roll
1 cantaloupe wedge (1/4 of medium melon)

SNACKS^2,3

1 cup oat cereal with ½ cup sliced strawberries or blueberries and 1 cup fat-free milk
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.