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May 2009

Menu

1500 calories

BREAKFAST

Orange Smoothie:

In blender, combine 1/2 cup fresh orange sections, 1/4 cup orange juice, ½ cup nonfat plain yogurt1, 1 tsp. sugar or no calorie sweetener to taste, and 4-6 ice cubes. Process in blender until smooth.

LUNCH

1 veggie burger with 1 slice low fat cheese on bun
2 cups tossed salad mixed with 1 Tbsp. chickpeas, 1 Tbsp. olive oil, and balsamic vinegar
1 peach

DINNER

1 cup reduced-sodium soup2
1 serving Bok Choy with Portobello and Tofu
½ cup pineapple chunks

SNACKS3,4

3/4 cup shredded wheat cereal with 1 cup fat-free milk
1 ice pop, no sugar added

Nutrition Notes:

  1. Vanilla light yogurt may be used instead of nonfat plain yogurt and sugar or no calorie sweetener.
  2. Try reduced sodium vegetable, chicken noodle, or chicken and rice soup.
  3. Divide the snacks throughout the day.
  4. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.