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May 2009

Menu

2000 calories

BREAKFAST

Orange Smoothie:

In blender, combine 1 cup fresh orange sections, 1/2 cup orange juice, 1 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 on bun2
2 cups tossed salad with 1 Tbsp. olive oil, and balsamic vinegar
1 apple

DINNER

1 cup reduced-sodium soup3
1 servings Bok Choy with Portobello and Tofu
1 cup pineapple chunks

SNACKS4,5

1 1/2 oz. low sodium whole wheat crackers6 with 2 Tbsp. natural peanut butter
1 cup fat-free milk
6 dried apricot halves

Nutrition Notes:

  1. Vanilla light yogurt may be used instead of nonfat plain yogurt and sugar or no calorie sweetener.
  2. May have lean hamburger with 1 packet ketchup on bun, if desired.
  3. Try reduced sodium vegetable, chicken noodle, or chicken and rice soup.
  4. Divide the snacks throughout the day.
  5. Include water, unsweetened flavored seltzer or a no calorie beverage throughout the day.
  6. Cracker size varies; check Nutrition Facts label for number of crackers in 1 1/2 oz.