June 2008

Menu

2000 calories

BREAKFAST

1 cup bran flakes with 1 small box (1.5 oz.) raisins and 1 cup fat-free milk
1 medium banana

LUNCH

1 cup low sodium vegetable or tomato juice
Cheese Sandwich:
   Spread ½ tsp. mustard on each of 2 slices whole wheat bread. Place 2 slices (2 oz.)
   reduced fat cheese and 2 slices tomato between the bread. Season with oregano or
   basil, if desired.
1 nectarine

DINNER

Tossed salad with 2 cups romaine lettuce, 1 sliced plum tomato, ½ cup sliced cucumber, and ½ sliced carrot with 1 Tbsp. olive oil, and red wine vinegar
1 slice thin crust veggie pizza
2 Grape Kebabs

SNACKS^1,2

1 ounce nuts (about 10 walnut halves or 18 cashews or 20 pecan halves or 23 almonds or 35 peanuts) ³
1 cup fat-free milk
1 oz. whole wheat crackers 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. May have 1 oz. pumpkin seeds or sunflower seeds instead of nuts.
4. Cracker size varies; check Nutrition Facts label for number of crackers in 1 oz.